How to space these macros with workout time???

[rawdigginz26]

66 + (13.7 * 101.15 (weight in kg (223lb/2.2) ) + (5 * 170.18cm (67 in * 2.54cm) – (6.8 * 29yr) = 2108.33BMR
2108.33 BMR *1.55 (moderate exercise 3 times weekly at least at gym)
TDEE= 3267.91
Cutting log -500 calories = 2767 TDEE
40% Protein = 277g daily / 6 meals per day = 50g per meal
40% Carbs = 277g daily / 6 meals per day = 50g per meal
*** (adjustment for Carbs) = 250g Carbs / 3 meals per day (morning, pre workout, and post workout) = 83g per day (3 meals)
*** (adjustment for protein) = 304g (for macro purpose) / 6 meals per day = 50g per meal
20% Fat = 61g per day / 6 meals per day = 10g per meal
600am- wake up 20 minute fasted walk on treadmill
630am- 1 meal – Needed 50g protein, not sure what amount of carbs???, 10g fat
930am- 2 meal- same as above
1230pm- 3 meal
330pm- 4 meal
630pm- 5 meal
930pm- 6 meal
Now I need help adjusting these times as well as when to dump carbs with above mentioned ***adjustments. I hear it is better to follow that rule.
Also, work out time varies usually start between 830pm & 9pm- 1000pm & 1030pm- Can I eat on this schedule?? I cannot adjust workout times with family stuff.
Any pointers would be appreciated. I want to get this started this week. I can look through the other sticky to add meals as well.

[rawdigginz26]

I was also thinking about using Albuterol syrup as I have plenty on site (never used before) I have 2MG/5ML. A full bottle with 2 refills. WAs going to try the 2MG 3 times per day if I can handle it for two weeks on two weeks off.

[rawdigginz26]

Anyone?

[auslifta]

I'd surround your workout with carbs. If you're working out at 10-1030pm what time are you sleeping? You PWO meal is last of the day?

[DeadlyD]

Im also curious about this as i have late workouts sometimes. Carbs after workout, right before bed?

[auslifta]

Im also curious about this as i have late workouts sometimes. Carbs after workout, right before bed?

Not a problem at all. The timing comes into play next morning if you do workout late though, especially if incorporating fasted cardio.

[rawdigginz26]

I'd surround your workout with carbs. If you're working out at 10-1030pm what time are you sleeping? You PWO meal is last of the day?

It's is going to have to be or second to last if needed.

[--->>405<<---]

raw ur better to base ur tdee on LBM .. need to get bf%.. also tdee tends to be errant to the high side.. IMO ur eating too many calories and too many carbs... i started at 213lbs and 22% bf eating 2200 cals and 100g carbs.. not saying u have to eat only 100g but i think 277 is way too many to most efficiently lose fat..

[rawdigginz26]

That is what I thought! Damn I'm glad you stated that. I will go through tonight and re do it. Then maybe u can help. By the picture where would.you guess bf is at?

[--->>405<<---]

That is what I thought! Damn I'm glad you stated that. I will go through tonight and re do it. Then maybe u can help. By the picture where would.you guess bf is at?

I tell u man im not real good at that but if u look at my thread i think page 7 has a pic of me at 22%.. i would put u somewhere in the proximity of that

[rawdigginz26]

Alright. I will look at the stickies and see if I can figure out LBM. It took forever to get the first one. LOL. I will work on it when I get back from the gym. 405 please keep an eye on this post if you can to tell me if it looks similar when I update. I really appreciate the feedback already. I was origanally thinking "how the fvck am I going to loose weight with these macros and that many carbs?" LOL.

[--->>405<<---]

Well keep in mind to accurately get BMR and TDEE based on LBM ur gonna have to get an accurate measurement of bodyfat..

U say ur 223 lbs? Well i started at 213lbs 3 mos ago and at 22%bf.. Now im 190 and bf came back at 11.69%.. keep in mind my wife did the calipers and i doubt its accurate but i believe the %lost is pretty close... Considering i have the same person doing it that did it in the beginning..

IMO 40/40/20 is not a good split for people like myself to cut fat most efficiently...I think its too many carbs.. I started my diet at 160g carbs/day and had to reduce it to 100g.. With better results.. Some guys do well on 40/40/20 but not THIS guy.. My split is actually 59%P/18%C/23%F now that im alot leaner i may have to change it up but the weight just came off every single week for 3 months..

I liked keeping protein high to preserve LBM which it did..i havent lost any... Also running carbs that low i still needed to keep cals close to 2150 and they only can come from 3 sources.. I found protein to be the best one.. For myself..

[rawdigginz26]

I am going to use that my friend. I will experiment with the same %'s that you just listed and see how it goes. Now I have to get my menu correct! I am going to keep the 100g of carbs around workout time. I appreciate it brother!

[rawdigginz26]

So hear it is now:
59% Protein = 310g daily / 6 meals per day = 51g per meal
18% Carbs = 95g daily / 6 meals per day = 10g per meal (3 meals per day is 31g per meal)
23% Fat = 53g per day / 6 meals per day = 8.9g per meal

Does this look better? LOL

[--->>405<<---]

Ur welcome man glad to be able to help.. I hope u have the sAme progress i did or better! Cardio wise i do fasted am cardio 45 mins 5-6 days/week.. I see ur planning on walking 20 mins fasted which is an ok starting point but ur gonna def wanna progress thru that into longer duration and running if possible.. Fasted HIIT is also great if u can manage it T least 2 times/week to break things up.. That am cardio is gonna be a big piece of ammo for u to burn that fat off.. Remember that when u dont feel like getting out of bed

Now get that bf dun and post up a diet and well see how u look...

[rawdigginz26]

I will focus on more time of.fasted cardiovascular and HIIT. I will be working on the diet the rest of.the week and start a new thread for pointers. Thanks again.

[--->>405<<---]

no prob..

[rawdigginz26]

Diet has been going good. Fvucking booze needs to go though as I can tell its hindering my expectations. Now that the Packers are out it should help. Lol. Had a question on albuterol though. How should I be taking it? It is syrup, but I don't want to be a crack fiend at work

[--->>405<<---]

That booze will keep u down BIG TIME!

As far as albuterol not sure if this is the rite forum for that question..