
Originally Posted by
GearHeaded
if your eating things like peanut butter and olive oil for your fat sources then you need to calculate them in with you Macros, as fats are the most calorie dense foods.
heres things I would change.
- Keep your Protein fixed. there is no need to change it day to day. simplify and keep it at say 250g per day.
- Have your Carbs only around the time of and after your workout.
- Have your 200g of carb days fall on the days your training has more volume. Perhaps a leg or back day.
- Have ONE re feed day per week. Make sure its on a hard training day. Have about 400g of Carbs. This will keep your metabolism going.
- Do not combine your direct sources of fats, like peanut butter, at the time you take in Carbs (ie., around your workout). Fats should fall in mainly on off days and times your consuming no Carbs
- Do not have any Carbs on your days off. That day should be a moderate Fat intake day.
so may look something like this
Off day: 0 carbs/250p/40 fat
Day 1: 200g carbs/250 protein-- cardio/wkout
Day 2: 100g carbs/250 protein -- cardio/wkout
Day 3: 50g carbs /250 protein -- wkout only
Day 4: 400g carbs/250 protein -- cardio/wkout
Day 5: 200g carbs/250 protein -- cardio/wkout
Off day: 0 carbs/250p/40 fat