Scheduling Meal Times

[tunedx]

What do guys think Schedule A or B

A (7 meals)

Meal 1 4:00am (Pre-workout)
Workout 5:00 - 6:00am
Meal 2 6:30am (PWO)
Meal 3 8:30am
Meal 4 10:45am
Meal 5 1:45pm
Meal 6 4:45pm
Meal 7 7:15pm (Last Meal Before Bed)

Bedtime 7:45pm


B (6 meals)

Meal 1 4:00am (Pre-workout)
Workout 5:00 - 6:00am
Meal 2 6:45am (PWO)
Meal 3 9:45am
Meal 4 12:45am
Meal 5 3:45pm
Meal 6 6:45pm (Last Meal Before Bed)

Bedtime 7:30pm

[Kale]

Only comment I would make is that PWO should be as soon after the workout as possible. Half an hour is too long IMO. Are you using a shake ?

[tunedx]

Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207.00 40.50 6.00 2.25 0.00
1 cup, Oatmeal (cooked) 146.00 6.00 26.00 2.00 10.00
1 Pear(s) (1 medium) 98.00 1.00 25.00 0.00 4.00
3 tbsp, Flaxseed Ground 135.00 0.00 6.00 9.00 9.00

Total: 586.00 47.50 63.00 13.25 23.00

[novastepp]

What kind of meal timing have you used in the past? I find anything less than 2 hours to be counterproductive to my goals and my daily activities.

[M302_Imola]

Make sure that you are taking your last bite or last sip of your pwo meal no longer than 30 minutes after your workout. Also, lose the fat in your pwo meal and add it to some of your other meals. As far a meal frequency, I like every 2 1/2 hours. I tried every 2 hours but didn't like the results and every 3 hours was a little to long (I was super hungry).

[THEMEATEATER]

Since I've been layed off work till the new year I've been eating a small meal every hour which I prefer to do anyway, I also include 2 mass gainers per day (1 first thing in the morning whilst making breakfast and 1 just before bed) and whey protein shake straight after workout ;-)

[tunedx]

I'm currently designing a carb cycling diet. I know u are supposed spread out cals equally across all meals. I confused because breakfast and pwo meals are the largest meals of the day. How does this work do I keep cals consistent across all 7 meals or only 5 meals and keep breakfast and pwo larger meals?

[tunedx]

What kind of meal timing have you used in the past? I find anything less than 2 hours to be counterproductive to my goals and my daily activities.

I usually do a mixture between 2 1/2 and 3 hour time intervals

[M302_Imola]

I'm currently designing a carb cycling diet. I know u are supposed spread out cals equally across all meals. I confused because breakfast and pwo meals are the largest meals of the day. How does this work do I keep cals consistent across all 7 meals or only 5 meals and keep breakfast and pwo larger meals?

Well ideally you would like all 7 meals to be consistent but like you said it is sometimes hard with your pre workout (in your case breakfast) and pwo meals being rather high in cals. If these 2 meals are slightly higher in cals, then it's no big deal...adequate pre and post workout nutrition is imo the most important part of body building. Keeping fat out of these meals will help keep the cals down.

[tunedx]

Does that apply also to fat, carbs and protein by keep them also consistent. U had mentioned remove fat from pre and post workout meals to keep cals down.

[fit4ever180]

Does that apply also to fat, carbs and protein by keep them also consistent. U had mentioned remove fat from pre and post workout meals to keep cals down.

I would take in about half the fat in your first meal since your workout is only 1hr later and cut all fat in your PWO meal... And like others said, get your PWO shake in you as soon as possible... Keep all your other meals consistent with macros... You could add in slightly more fat to the last 4-5 meals (depending on which meal plan you go with) if you feel that you need to make up for your reduced fat meals...

[novastepp]

I usually do a mixture between 2 1/2 and 3 hour time intervals

spread them evenly. then when you cycle carbs up lower fats and proteins. when you cycle them down, raise the protein and fats (more protein than fat in my experience).

and don't worry about spreading macros evenly when cycling, spread CALORIES evenly.

[tunedx]

spread them evenly. then when you cycle carbs up lower fats and proteins. when you cycle them down, raise the protein and fats (more protein than fat in my experience).

and don't worry about spreading macros evenly when cycling, spread CALORIES evenly.

What about no carb days?

My stats are 30, 5 9', 168lbs and 16.3% bf

High Carb : lower fats and proteins > 2600cal 260g protein 255g carbs 60g fat
Low Carb: raise protein and fats > 2521cal 286g protein 177g carbs 83g fat
No Carb: ???? What should my cals, protein, carbs and fat be on this day

[novastepp]

i don't advocate no carb days. unless you're running a keto diet it totally doesn't make sense. Training needs fuel, and if you're cycling just go med/low for a couple days and then reload.

[tunedx]

i don't advocate no carb days. unless you're running a keto diet it totally doesn't make sense. Training needs fuel, and if you're cycling just go med/low for a couple days and then reload.

My stats are 30, 5 9', 168lbs and 16.3% bf

High Carb : lower fats and proteins > 2600cal 260g protein 255g carbs 60g fat
Low Carb: raise protein and fats > 2521cal 286g protein 177g carbs 83g fat

How this sound for a my diet. I want to reduce body fat. Then try a lean bulk once I lower bf to 12%

[novastepp]

My stats are 30, 5 9', 168lbs and 16.3% bf

High Carb : lower fats and proteins > 2600cal 260g protein 255g carbs 60g fat
Low Carb: raise protein and fats > 2521cal 286g protein 177g carbs 83g fat

How this sound for a my diet. I want to reduce body fat. Then try a lean bulk once I lower bf to 12%

how active are you? that's quite a bit of cals. I know we like to err on the side of retaining muscle mass, but That seems high.

[tunedx]

I workout 4-5 days a week. Always on the go don't really have time to relax.

[M302_Imola]

spread them evenly. then when you cycle carbs up lower fats and proteins. when you cycle them down, raise the protein and fats (more protein than fat in my experience).

and don't worry about spreading macros evenly when cycling, spread CALORIES evenly.

I agree

[M302_Imola]

What about no carb days?

My stats are 30, 5 9', 168lbs and 16.3% bf

High Carb : lower fats and proteins > 2600cal 260g protein 255g carbs 60g fat
Low Carb: raise protein and fats > 2521cal 286g protein 177g carbs 83g fat
No Carb: ???? What should my cals, protein, carbs and fat be on this day

look back at that article I pm'd you. Read it several times and it should answer most of your questions.

[novastepp]

I workout 4-5 days a week. Always on the go don't really have time to relax.

just because you aren't relaxing doesn't mean you are taking on strenuous activity. what kind of multiplier did you use when you figured your caloric needs?

[tunedx]

just because you aren't relaxing doesn't mean you are taking on strenuous activity. what kind of multiplier did you use when you figured your caloric needs?

15 X Total Body Weight
15 *168 = 2600

[novastepp]

look into the Katch McArdle formula. provides a better estimate based on lean body mass.