Originally Posted by
SteM
OK bud, I have 2 options for you. There’s nothing in it macro wise, just whatever suits you best. Personally I go for 4 out of 6 meals with carbs but some don’t hold to my way of thinking. In your case it gives you 1 meal to recover from your overnight fast and cardio, and 2 meals to fuel your lifting, plus another to refuel the lifting session. But, it;’s your choice how you go with it
Option 1 C/P/F
Meal 1 40/40/10
Meal 2 40/40/6
Meal 3 40/40/6
PWO 40/40/4
Meal 5 0/40/8
Meal 6 0/40/8
Option 2 – For meals 1,3 and PWO go with 50g carbs each meal. Meal 2 should have 0 carbs
This should give a little over 2000 cals. On non lifting days I sub my PWO shake for a meal of the same macro’s. I don’t reduce my carbs because I’m not training, I need them to repair!
Where I have quoted zero carbs you should include some fibrous/cruciferous veggies. Other than 1 egg yolk and the natural fats found in my oats and chicken I supplement with mixed seeds and omega 3 fish oils to make sure I hit my macro’s.
I’m not gonna tell you what to eat specifically, you are wise enough to know your proteins should be lean and complete and your carbs should be natural/wholegrain. Steer clear from bread and milk.
Last meal of the day ideally red meat (don’t think this is gonna be a problem!).
Any q’s?