Im on a diet, but am I getting enough post workout carbs?

[Jonnyg419]

I have been lifting and monitoring what I eat for years now, and I have gotten great results from the effort that I put in. In the last couple months I had a ****ed up post cycle recovery that lead to a couple months of depression and weight gain. So now I am goiing back on a diet for at least 8 weeks to drop the 16 or so lbs of excess fat that I put on. I don't believe in keto diets, because I tried them and they leave my muscle bellies looking flat and emaciated. Instead I try to implement constructive carb timing. I'm 5'10, 28 yrs old, and weigh about 190, I'm usually 175 when really lean and cut. A sample meal plan of my day goes as follows;

Meal 1; 1/2 scoop whey. 2 whole eggs, 2 egg white, 1/2 cup oatbran with blueberries.

Meal 2; 2 cans tuna with low fat mayo, with spinach in a whole grain low carb wrap

Workout

Meal 3; 1 scoop whey, 1 large banana

Meal 4; 8oz chicken with broccoli, or green beans in 0 calorie bbq sauce.

Meal 5, 6oz Tilapia with spinach

Meal 6; met RX bar, 30g protien, 26g carbs, 16gf

Meal 7; one cup fat free greek yogurt with chopped strawberries and blueberries

Meal 8; 1 scoop Casien 1 tabelspoon natural peanut butter

Comes to about 260g protien, about 140g carbs and the rest is fat about 80g

comes to about 2300 cals for me to loose roughly 1lb a week,


My question is should I cut out some of my other carbs on the day and carb up more for my pre and post workout nutrition? My pre is the 1/2 of oatbran, and my post is a banana. Am I selling myself short by keeping my pre/post carbs that low?

[bdos]

are you familiar with carb cycling? do a quick search should yeild plenty of threads and info

[Gaspaco]

Your protein and fat intake is pretty high IMO.

200-220 and 50-60 is plenty IMO.

...and raise your carbs.

[Jonnyg419]

are you familiar with carb cycling? do a quick search should yeild plenty of threads and info

Very familiar with carb cycling, I prefer the approach of similar macros ed, with a total caloric intake lower than my DTEE, it may be slower, but i'm not in any rush for a competition. I'm a type 1 diabetic, so I don't like to manipulate my carbs too much, or my insulin dosing can become off very easily. My question was concerning post exercise carb consumption.

[Jonnyg419]

Your protein and fat intake is pretty high IMO.

200-220 and 50-60 is plenty IMO.

...and raise your carbs.

As far as protien, I hear all the big boys say to shoot for 1.5 -2 per lb of lean body mass, and that would put me right in the middle of that range. My fat intake is a little high, but once again since I'm a diabetic, I prefer to get extra calories from fat rather than carbohydrates because it keeps my blood sugar more stable. But I am open minded, if you think my carbs are too low and fat is too high I'd be willing to adjust both my Carb and Insulin intake. I would still appreciate more feed though, I like to build a consensus!

[largerthannormal]

Few things to consider:


* the carb sources seem to be alot in simple form, I would maybe limit the fruit to 1 serving per day and find other complex sources
* consider upping carbs 30 grams or so and bring down fats just a tad
* drop the rx bar, swap in food


for when your activity level is carb placement is going to be tough when you say constructive carb timing

for my knowledge whos whey are you using? and also where do you get 0 cal BBQ sauce? depending on the whey source you may want to drop that many shakes.. just cook a few more eggs in meal 1 and drop the scoup

[Jonnyg419]

Few things to consider:


* the carb sources seem to be alot in simple form, I would maybe limit the fruit to 1 serving per day and find other complex sources
* consider upping carbs 30 grams or so and bring down fats just a tad
* drop the rx bar, swap in food


for when your activity level is carb placement is going to be tough when you say constructive carb timing

for my knowledge whos whey are you using? and also where do you get 0 cal BBQ sauce? depending on the whey source you may want to drop that many shakes.. just cook a few more eggs in meal 1 and drop the scoup

Yeah I don't like doing protein supp bars as much as I do, but I'm a waiter most nights of the week and its the only thing I can fit in while running around all night.
From what you guys are saying, I am guessing that my fat levels are a little too high, I would be definitely willing to swap those cals, for carbs instead, I would be able to get a greater quantity of food as well if I did that, which is always good! Walden Farms makes pretty much 0 calorie everything, check them out, they have awesome stuff. I'm sure it is not truly 0 calories, I'm guessing that a serving is probably less than a calorie so they can get away with saying that. I'm sure if I drank a whole bottle of bbq sauce it would not be 0 calories.
And lastly, I use Dymatize everything, they have great products for what I feel is the best price, and their Whey is very low carb/low fat.

[largerthannormal]

Dymatize is great.

Try to keep cals no higher than they are now though. Just swap out fats for carbs and change some of your carb sources. The BBQ and yougurt still prolly contain some form of sugar..sugars okay but you have those fruits as well..

What's your bf%

[Jonnyg419]

Dymatize is great.

Try to keep cals no higher than they are now though. Just swap out fats for carbs and change some of your carb sources. The BBQ and yougurt still prolly contain some form of sugar..sugars okay but you have those fruits as well..

What's your bf%

I'm recovering from thyroiditis, that was cause by god knows what, possibly a virus, so my BF is higher than normal, thats why I am dieting now, now that I am recovering I want to get back to at least 9% bf, I'm usually already starting to bulk by this time of year, but I do not want to add all of the excess fat on top of fat which would be inevitable if I were to start bulking now. I'm currently approx 14%...

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

walden farms is DISGUSTING.. i ordered it about a year ago and tried all i ordered except for the last one cuz i figured if 4 out of 5 were bad, then the fifth would have to be bad too and why put myself thru it... 2 bbq sauces ranch, strawberry preserves, some other disgusting dressing.. of course this is just my opinion but i can eat just about anything and that stuff made me cringe.

whats ur bf%??

is 2300cals typically what u cut on?? reason i ask is if running a straight deficit i usually cut on 2000-2200 and i have 175lbs LBM..

personally if i were u and diabetic i would make sure i focused on not having carbs that screwed with my BG and u could actually drop them a bit if u preferred.. maybe do 50g pre/post workout and thats it..

[Jonnyg419]

walden farms is DISGUSTING.. i ordered it about a year ago and tried all i ordered except for the last one cuz i figured if 4 out of 5 were bad, then the fifth would have to be bad too and why put myself thru it... 2 bbq sauces ranch, strawberry preserves, some other disgusting dressing.. of course this is just my opinion but i can eat just about anything and that stuff made me cringe.

whats ur bf%??

is 2300cals typically what u cut on?? reason i ask is if running a straight deficit i usually cut on 2000-2200 and i have 175lbs LBM..

personally if i were u and diabetic i would make sure i focused on not having carbs that screwed with my BG and u could actually drop them a bit if u preferred.. maybe do 50g pre/post workout and thats it..

As far as the Walden Farms comment, to each their own haha. And yes 2300 is how I typically begin a cut. I usually work my way down to 2000 solid at the very very end. But mostly I increase my cardio as the weeks progress, I'd rather get the fuel and do extra cardio, rather than feel malnourished. For my LBM my RMR isn't all that high but when I throw my TDEE into the equation, it makes 2300 cals a perfect number for me, I lift 5-6 days a week, and I'm a waiter at a busy restaurant so I am running around and lifting heavy objects all night.

And today is the first day that I am actually going for it and doing pretty much what you just said. Instead of a 1/2 cup of oatmeal i doubled it to a cup this morning along with my eggs. And I am going to double my post work out carbs as well, than I'm gonna cut out the unnecessary nighttime carbs, I'll give it a few weeks and see how I like it.

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

good deal man.. sounds like u know what ur doing

re: walden farms - wasnt sure if u had ordered it or not so figd id give u my .02 on it.. glad u like it, but it probably isnt the best ingredients in there ..