Carbohydrate on Rest Days

[LiL_JaY]

How would you split up your carbohydrates on the days you dont work out?

I was reading Layne Guide to Contest prep and he talked about how to split up the % of carbs on the workout days..

Meal 1? 50% and 10% for the rest?.. or 15% for 6 meals. or would you lower your carb intake of off days?

[Transformer08]

yes, u would split ur carbs evenly throughout the day , to reach ur daily macro's.

[Dr Clay]

I typically recommend having a slightly higher carb meal in the very first meal, then lower across the next meals. And typcally the last meal or two will have no carbs.

As an example:

meal 1: 40g carbs
meal 2-4: 20g carbs
meals 5&6: 0g carbs

As always, this depends - this is just an idea of what I may typcially implement.

[LiL_JaY]

Thanks, Also on refeed days, would u follow the same principle??

Put all your carbs around Breakfast/Workout? or split them throughout the day?

eg, split 300g of carbs between..

breakfast - 15%
pre - 35%
pwo shake - 20%
pwo meal - 25%

or just split 300g carbs over 6 meals?

[buffdaddy91369]

breakfast - 15%
pre - 35%
pwo shake - 20%
pwo meal - 25%

This is on target for sure on weight training days. The off training day taper that Dr Clay mentioned before is good those days.

[semper27]

I agree with Dr. Clay.... However, consume your biggest carb meal in the a.m. No need to split hairs as long as you hit your macro's for the day, you are good to go IMO.

[jasoncpowell]

I share the same thoughts! I always keep my first meal the same...then taper off the carbs slightly each meal as the day goes on. I do keep them pretty high, even on "off" days as I am on my feet all day in the gym!

[LiL_JaY]

Cool =)

Ill keep

breakfast - 15%
pre - 35%
pwo shake - 20%
pwo meal - 25%

on workout days,

taper off carbs on rest days..

and i PM layned about refeed days, he recommended to distribute carbs/protein/fats throughout the day on refeeeeds!

So im gussing something like..
this is a normal day on 200g carbs, 280g protein, 55g fats - total; 2415cals - will drop carbs/protein as needed!

breakfast (1) - 15% - 40g carbs/ 40g protein/ 5g fats
meal 2 - 40g protein/ 15g fats
meal 3 - 40g protein/ 15g fats
pre (4) - 35% - 50g carbs/ 40g protein/ 5g fats
pwo shake - 20% - 40g carbs/ 40g protein/ 5g fats
pwo meal (5) - 25% - 40g carbs/ 40g protein/ 5g fats
meal 6 - 40g protein/ 15g fats


non workout days
Meal 1 - 60g carbs/ 45g protein/ 6g fats
Meal 2 - 30g carbs/ 45g protein/ 6g fats
Meal 3 - 30g carbs/ 45g protein/ 6g fats
Meal 4 - 30g carbs/ 45g protein/ 6g fats
Meal 5 - 0g carbs/ 45g protein/ 15g fats
Meal 6 - 0g carbs/ 45g protein/ 15g fats

[LiL_JaY]

on refeed days, ill be having 7meals and eatting more often.. ill do something like

200g protein, 400g carbs, and fats will come naturally from protein/carbs.. so roughly 40g

200g protein - 800cals
400g carbs - 1600cals
40g fats - 360cals
total; 2960cals

breakfast - 75g carbs - 25g protein
meal 2 - 50g carbs - 25g protein
meal 3 - 50g carbs - 25g protein
pre (meal 4) - 75g carbs - 25g protein
pwo- shake - 60g carbs - 25g protein
pwo meal (meal 5) - 60g carbs - 25g protein
meal 6 - 50g carbs - 25g protein
meal 7 - 30g carbs - 25g protein