Carbs after 9:00

[Psaletta]

Is it wise to not consume carbs too late or close to the time you go to sleep? I normally don't eat them past 5pm but ended up working some shitty shifts and due to availability in the fridge consumed carbs pretty late a few times this week. I stayed with in my cal intake for the day but blew my macro!

[Tron3219]

Well what r ur goals?

What "type" of diet approach are you taking?

When do u work out?

How long do you sleep for?

-TroN-

[MuscleInk]

Is it wise to not consume carbs too late or close to the time you go to sleep? I normally don't eat them past 5pm but ended up working some shitty shifts and due to availability in the fridge consumed carbs pretty late a few times this week. I stayed with in my cal intake for the day but blew my macro!

IMO depends on goals. When I bulk I am usually eating as late as midnight but stop carbs around 8PM. When cutting, I stop carbs after 1-2PM and don't eat after 10PM at the latest (usually 9).

[Psaletta]

Thanks guys. I'm currently cutting. My cal intake in 2000 roughly 400 def vs tdee macro @ 60/20/20. Ive stuck to this diet strictly for awhile now with out cheat days and it has worked well but feel I've stalled. My carb intake consistent of raw oats and sweet pot. I've lost my asst at work so had to pull some crazy shifts and got off super late. So down to about 5-6 hrs of sleep and have eaten some wheat bread past 10pm just so I'm not starving myself. Would this cause the stall? I'm going to pre cook some chicken and lean beef today so it's ready to get nuked when I get home to avoid the carbs.

[Psaletta]

Well what r ur goals?

What "type" of diet approach are you taking?

When do u work out?

How long do you sleep for?

-TroN-

Work outs are around 5:30-6am. 5/2 split

[tpf1001]

There has never been a study that says eating carbs at certain times induces less weight gain versus other times of the day. Try to get 30% of your carbs pre and the rest after. And you said you're at 2,000 a day; that's a caloric deficit I only go to when I'm around 9% bf. Idk your height or weight but that seems relatively low. You could probably benefit your cut if you calorie/carb load on an off day before your most important workout. Try eating around 3200 calories with 350g-400g carbs on one particular rest day; this will help physiologically and psychologically.

[Psaletta]

There has never been a study that says eating carbs at certain times induces less weight gain versus other times of the day. Try to get 30% of your carbs pre and the rest after. And you said you're at 2,000 a day; that's a caloric deficit I only go to when I'm around 9% bf. Idk your height or weight but that seems relatively low. You could probably benefit your cut if you calorie/carb load on an off day before your most important workout. Try eating around 3200 calories with 350g-400g carbs on one particular rest day; this will help physiologically and psychologically.

I'm 5'11 183. So to up cals/carbs on 1 off day a week will benefit my cutting cycle? I'm sitting at 13-14% I think so I need to drop that down to 10 by end of cycle. Starting clen next week with increased cardio to help that process. Any advice would be great!

[Tron3219]

When u say workout? Is that weights or cardio?

What's ur weight vs cardio routine like?

-TroN-

[Psaletta]

When u say workout? Is that weights or cardio?

What's ur weight vs cardio routine like?

-TroN-

Mon: chest/tri
Tue:back/bis
Wed: shoulders/abs
Thurs: legs
Fridayff
Sat: arms/1hr hiit
Sun: off
I try to jog for 30-45 min at least 2 days after working muscle groups a week.

[cj111]

There has never been a study that says eating carbs at certain times induces less weight gain versus other times of the day. Try to get 30% of your carbs pre and the rest after. And you said you're at 2,000 a day; that's a caloric deficit I only go to when I'm around 9% bf. Idk your height or weight but that seems relatively low. You could probably benefit your cut if you calorie/carb load on an off day before your most important workout. Try eating around 3200 calories with 350g-400g carbs on one particular rest day; this will help physiologically and psychologically.

Is this better to do on a rest day? Up the calories? Or do it on a heavy leg day something.

[Tron3219]

Well being that you work out so early, I don't think it's an issue with you eating carbs before u go to bed, especially since you don't sleep that long. It will help keep your glycogen stores full for your morning workout, cuz unless ur waking up at 3 in the morning to eat, the carbs u ingest pre workout aren't being utilized. If you want to accelerate ur fat loss you need to utilize more fasted cardio. Your workout is structured like a bulking workout. The primary goal here is cutting and maintaining muscle. Not build muscle. If I were you, I'd cut lifting to like 3 days a week and do cardio in the morning, and if that were the case then yes carbs before bed would hider your progress.

-TroN-

[Psaletta]

Well being that you work out so early, I don't think it's an issue with you eating carbs before u go to bed, especially since you don't sleep that long. It will help keep your glycogen stores full for your morning workout, cuz unless ur waking up at 3 in the morning to eat, the carbs u ingest pre workout aren't being utilized. If you want to accelerate ur fat loss you need to utilize more fasted cardio. Your workout is structured like a bulking workout. The primary goal here is cutting and maintaining muscle. Not build muscle. If I were you, I'd cut lifting to like 3 days a week and do cardio in the morning, and if that were the case then yes carbs before bed would hider your progress.

-TroN-

Thanks Tron! I've thought about switching my cardio vs weight training amounts but always fear ill lose muscle in the process. Couldn't I just add fasted cardio and up my current cardio and get similar results?

[Tron3219]

Thanks Tron! I've thought about switching my cardio vs weight training amounts but always fear ill lose muscle in the process. Couldn't I just add fasted cardio and up my current cardio and get similar results?

Ur on cycle right?

-TroN-

[Tron3219]

Ur on cycle right?

-TroN-

If so, you don't have to worry so much about loosing muscle, that's the purpose of being on cycle while cutting. If I were you, I'd do weight training m, w and f. I'd staple it around the big four, squats, deads, bench and overhead press. Add in a few secondary exercises a day. Call it good. On those days id stop eating carbs around 1 or 2, that way ur glycogen stores are good and depleted for ur next mornings fasted cardio. It will help speed up the mobilization of fatty acids for energy. Then 5ish hours later start eating carbs (don't go above ur macro split tho) up until bed so your muscles are fueled for your workouts the next morning.

-TroN-

[Psaletta]

If so, you don't have to worry so much about loosing muscle, that's the purpose of being on cycle while cutting. If I were you, I'd do weight training m, w and f. I'd staple it around the big four, squats, deads, bench and overhead press. Add in a few secondary exercises a day. Call it good. On those days id stop eating carbs around 1 or 2, that way ur glycogen stores are good and depleted for ur next mornings fasted cardio. It will help speed up the mobilization of fatty acids for energy. Then 5ish hours later start eating carbs (don't go above ur macro split tho) up until bed so your muscles are fueled for your workouts the next morning.

-TroN-

Ya. Prop/tren a and clen added soon. I'm going to start this routine next week. I would really like to drop some BF by end of cycle going I to the summer. Thanks a ton Tron!

[Psaletta]

If so, you don't have to worry so much about loosing muscle, that's the purpose of being on cycle while cutting. If I were you, I'd do weight training m, w and f. I'd staple it around the big four, squats, deads, bench and overhead press. Add in a few secondary exercises a day. Call it good. On those days id stop eating carbs around 1 or 2, that way ur glycogen stores are good and depleted for ur next mornings fasted cardio. It will help speed up the mobilization of fatty acids for energy. Then 5ish hours later start eating carbs (don't go above ur macro split tho) up until bed so your muscles are fueled for your workouts the next morning.

-TroN-

Proposed schedule.
2000 cals on training days with 60/20/20 for macros no carbs past 2pm
3000 on off days @ 50/30/20 fasted cardio in am 1.5 hrs carbs up till sleep
Mon: chest/tri (shoulder press)
Tue: fasted cardio
Wed: back/bi's (deads)
Thurs: legs (squats/calfs)
Fri: fasted cardio
Sat: off
Sun: abs/hiit

Pls review and cratic!

[Tron3219]

Proposed schedule.
2000 cals on training days with 60/20/20 for macros no carbs past 2pm
3000 on off days @ 50/30/20 fasted cardio in am 1.5 hrs carbs up till sleep
Mon: chest/tri (shoulder press)
Tue: fasted cardio
Wed: back/bi's (deads)
Thurs: legs (squats/calfs)
Fri: fasted cardio
Sat: off
Sun: abs/hiit

Pls review and cratic!

What's ur thought process behind lowered cals on training days then non training days? This is how I would do it.

I'd reverse them. What's ur tdee?

-TroN-

[Psaletta]

What's ur thought process behind lowered cals on training days then non training days? This is how I would do it.

I'd reverse them. What's ur tdee?

-TroN-

405 did the math and advise me my tdee was 2500. My thought process is due to added carbs on off day to fuel my training day via my short sleep cycles. I'm 181@5'11 13%bf <-- I think

[Tron3219]

405 did the math and advise me my tdee was 2500. My thought process is due to added carbs on off day to fuel my training day via my short sleep cycles. I'm 181@5'11 13%bf <-- I think

Don't add carbs, just move them to the end of ur day

-TroN-

[Psaletta]

Don't add carbs, just move them to the end of ur day

-TroN-

I see. So flip cal intake, maintain 60/20/20 and on cardio days carbs at end and working days carbs in early part of the day.

[Tron3219]

I see. So flip cal intake, maintain 60/20/20 and on cardio days carbs at end and working days carbs in early part of the day.

Yeah, what ur doing is centralizing ur carb intake around ur resistance training. Then depleting ur glycogen stores to force ur body to mobilize fat acids as energy source.

-TroN-

[Psaletta]

I see. So flip cal intake, maintain 60/20/20 and on cardio days carbs at end and working days carbs in early part of the day.

Do you think my tdee is accurate?

[Tron3219]

Do you think my tdee is accurate?

If that's what 405 came up with, yeah Id go with that. What you could do is also drop down to 2500 on training days and 2000 on cardio days

-TroN-

[Psaletta]

If that's what 405 came up with, yeah Id go with that. What you could do is also drop down to 2500 on training days and 2000 on cardio days

-TroN-

Ok, thanks for the advice on this one.

[Tron3219]

If that's what 405 came up with, yeah Id go with that. What you could do is also drop down to 2500 on training days and 2000 on cardio days

-TroN-

Scratch that...if ur tdee is 2500, then u definitely need to drop training days down to 2500 and non training days to 2000, at minimum...cardio days I'd prolly drop it down to 1500 on cardio days

-TroN-

[Psaletta]

Scratch that...if ur tdee is 2500, then u definitely need to drop training days down to 2500 and non training days to 2000, at minimum...cardio days I'd prolly drop it down to 1500 on cardio days

-TroN-

1500?!?! Ohhhh lord!! That's brutal! I'm going to give it a shot! That's not a lot of food but I really need to get this BF down to my goal so it will be worth it.

[Tron3219]

1500?!?! Ohhhh lord!! That's brutal! I'm going to give it a shot! That's not a lot of food but I really need to get this BF down to my goal so it will be worth it.

Well if ur tdee is 2500, u need to average 500/day deficit. The 2500 on the training day will serve as maintaining muscle with ur workouts. 1500 on cardio days will balance that out.

-TroN-

[Psaletta]

Well if ur tdee is 2500, u need to average 500/day deficit. The 2500 on the training day will serve as maintaining muscle with ur workouts. 1500 on cardio days will balance that out.

-TroN-

Got it. Thanks!