Concerning LeanGains I-Fasting Meal Times REPS

[kbrebel04]

I have just a few final questions before I put all of this together and begin my log,

1: If i were to go with a setup like this:


11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.

Would it be optimal to still consume my typical breakfast( whole eggs, oatmeal etc) at the 1PM PWO Meal Bracket? If not, why.


2: Since my last meal is at 9 PM and I will be going to sleep at 10PM is there anything in particular i should prioritize for this last meal before the 16 hour fast like my casein proteins(Cottage cheese, etc) or does "it not matter as long as it meets my macros"?


Still getting in to the groove of this new "meet your macros and dont worry" deal, i just would think that certain types of Proteins would be better for certain times of the day(ex: Egg Proteins early in the day, Casein Proteins late in the day)


Reps to who can not deviate from my questions and help me get this figured out

[TheSmack]

I have just a few final questions before I put all of this together and begin my log,

Would it be optimal to still consume my typical breakfast( whole eggs, oatmeal etc) at the 1PM PWO Meal Bracket? If not, why.

The food you choose doesn't matter.

2: Since my last meal is at 9 PM and I will be going to sleep at 10PM is there anything in particular i should prioritize for this last meal before the 16 hour fast like my casein proteins(Cottage cheese, etc) or does "it not matter as long as it meets my macros"?

This.

Still getting in to the groove of this new "meet your macros and dont worry" deal, i just would think that certain types of Proteins would be better for certain times of the day(ex: Egg Proteins early in the day, Casein Proteins late in the day)

Doesn't make a bit of difference. Eat what you enjoy, when you want to eat it.

Replies in bold.

[kbrebel04]

Awesome, last question. Could i get a link to a good calorie calculator that gan give me a good guesstimate of what i would want to consume daily based on my height, weight, age, body fat % etc?

The mathmatics in the links above blow my mind..

[AlwaysTryin]

Replies in bold.

bingo

[MASSter]

Awesome, last question. Could i get a link to a good calorie calculator that gan give me a good guesstimate of what i would want to consume daily based on my height, weight, age, body fat % etc?

The mathmatics in the links above blow my mind..

http://michaelandkendra.com/PhysiqueFX/bmr.htm links on left of front page

[kbrebel04]

Based on the Calculator i need roughly 2819 Calories a day to MAINTAIN.

For Training Days I will be doing my Maintenance(2819) + 20%(563.8) which is 3382.8 Calories on Training days.

3382.8 Calories with a 50/30/20 Carb/Protein/Fat ratio puts me at 422g/253g/75g

and on non training days it will be my Maintenance(2819) - 20%(563.8) which is 2255.2 Calories on non Training days.

2255.2 Calories with a 50/30/20 Protein/Fat/carb ratio puts me at 282g/75g/113g



Now those numbers look completely out of control for the training days. I weigh 200 lbs but im at about 17-20% BF now. there wasn't a option in the spreadsheet for my body fat percentage, so should i caliper myself and instead of putting my total weight in the box just put my Lean mass( Weight-body fat)?

[kbrebel04]

Yea that doesent seem right...442g of carbs and 253g of protein on a training day seems nuts...

Could someone chime in on this please?

[MASSter]

The calculator is good for giving you a starting point for maintenance, cutting, or bulking calories. The % are not as important as getting at least the min. required fat and protein for your goals based on this thread http://forum.bodybuilding.com/showth...hp?t=121703981. Then fill in the remaining cals with whichever macros you choose to hit your desired caloric intake. Then after a few weeks of running at those estimated calories adjust up or down depending on your results. No calculator is gonna give you the perfect number since there are so many variables involved. Just get a rough idea and adjust based on results.

[kbrebel04]

Non training day: 2255 cals
My weight: 200 lbs

Protein(.7g per lb of body weight)
140g x 4 = 560 cal

Fats(.65g per lb of body weight)
130g x 9 = 1170 cal


This leaves me with 525 calories left for carbs and more fats/protein if I please

So I could do roughly 131g of carbs, or bump up my protein. To 160g and just do 110g of carbs and so on.

How does everything look? Am I giving appropriate grams per pound for fats and proteins for roughly 20% body fat and a goal of gaining or maintaining leans mass while ridding of fat?

[YeomenKek]

I got some answers from that

IE: grams of fat and protein per lb of body weight

Things I didn't get or understand:
Carbs, how do I calculate how much carbs I need, or do I just eat as many carbs as I want as long as it doesent go over the calories left over after I subtract my fats nd proteins?

Also, I didn't see how they factored in to overall calories. Do I use the:

Protein and carbs= 1 cal
Fats= 2 cals

To determine this?

@Bolded
Yes. At least I think yes. If you mean something like this;

e.g.
160 lb, 10% body fat, 3,000 kcal/day
Minimum (160 * 0.4) 64g fats
Minimum ([160 * 0.9] * 1) 144g protein
That's ([144 * 4] + [64 * 9]) 1152 kcal to meet minimum requirements, giving you (3000 - 1152) 1848 kcal left to eat. You can make up the remaining kcal from whatever macros you like; carbs, more proteins/fats. Doesn't matter.

Apologise if my maths is a little off, but everything looks correct. You just find out how many calories your minimum requirements will make up then fill the remaining calories with whatever macro you prefer.

[kbrebel04]

Perfect!

Guys thank you so much! Look for my log in the nex week, I appreciate all the help!