meal plan questions

[mikspower]

To all who are willing to help!

I have calculated my macros already, I'm trying to cut (lose fat) but im confuse whether when to take them. i usually work out in the morning 6am with an empty stomach. should i be taking my biggest meal after working out? and then just spread my remaining macros all through out the day? what i usually do is workout till 730 am, drink a post workout shake. then after 30 to 40 mins i take my breakfast with is usually oats with additional other sources of protein (not whey). or is it okay to take my carbs in the afternoon even though i dont workout in the evening as long as it fits my macros?

usually i see in the articles are people have pre workout meal and the workout time is usually in the afternoon or the evening

[papty123]

To all who are willing to help!

I have calculated my macros already, I'm trying to cut (lose fat) but im confuse whether when to take them. i usually work out in the morning 6am with an empty stomach. should i be taking my biggest meal after working out? and then just spread my remaining macros all through out the day? what i usually do is workout till 730 am, drink a post workout shake. then after 30 to 40 mins i take my breakfast with is usually oats with additional other sources of protein (not whey). or is it okay to take my carbs in the afternoon even though i dont workout in the evening as long as it fits my macros?

usually i see in the articles are people have pre workout meal and the workout time is usually in the afternoon or the evening

Whenever you want, it's all down to personal preference.

[mikspower]

Whenever you want, it's all down to personal preference.

So as long as it fits my macros?

[pshickey]

Yup. I have fairly large meals and eat anywhere from 2-4 hours before I go to the gym. I'm usually pretty hungry when I get home, so I have a big meal then, but sometimes I won't eat for an hour or two if I'm not hungry.

[devinchi18]

So as long as it fits my macros?

I would try to get the majority of your carbs post workout (within a few hours). I'd shoot for 40-50% carbs post workout meal. Since your body pretty much won't store any fat within a few hours post workout. Personally I say **** breakfast unless that's your post w/o meal. Then you can get the rest of your macros whenever the hell you want. Also working out totally fasted (IE:after waking) will eat away some of your muscle, I'd take some BCAA's 15 mins before, but that's just me

[necon76]

I would try to get the majority of your carbs post workout (within a few hours). I'd shoot for 40-50% carbs post workout meal. Since your body pretty much won't store any fat within a few hours post workout. Personally I say **** breakfast unless that's your post w/o meal. Then you can get the rest of your macros whenever the hell you want. Also working out totally fasted (IE:after waking) will eat away some of your muscle, I'd take some BCAA's 15 mins before, but that's just me

OP please ignore this misinformation.

[devinchi18]

OP please ignore this misinformation.

Are you stalking me?

[devinchi18]

OP please ignore this misinformation.

BCAA's are just personal opinion. But Carbs post workout while glycogen is depleted what's the harm in that?

[pshickey]

Are you stalking me?

With horrible advice like you just gave, you should probably just stop posting.

[necon76]

BCAA's are just personal opinion. But Carbs post workout while glycogen is depleted what's the harm in that?

No harm in it. But the idea that your body won't store fat post workout is flat out wrong. If he's in a deficit, he'll lose weight. A surplus, he'll gain. No matter what time he eats, or if it is pre or post workout. And unless he's running marathons, he's nowhere near 'glycogen depleted' post workout.


And if by stalking you mean clarifying that you are posting broscience, then yes.

[devinchi18]

No harm in it. But the idea that your body won't store fat post workout is flat out wrong. If he's in a deficit, he'll lose weight. A surplus, he'll gain. No matter what time he eats, or if it is pre or post workout.


And if by stalking you mean clarifying that you are posting broscience, then yes.

I should have clarified, your body won't store fat as easily post workout since your body is trying to replenish it's stores of glycogen in the muscles and liver it will probably utilize carbs better post workout than it would pre.

[devinchi18]

No harm in it. But the idea that your body won't store fat post workout is flat out wrong. If he's in a deficit, he'll lose weight. A surplus, he'll gain. No matter what time he eats, or if it is pre or post workout. And unless he's running marathons, he's nowhere near 'glycogen depleted' post workout.


And if by stalking you mean clarifying that you are posting broscience, then yes.

BUT yes eating at a deficit no matter when you eat your meals will result in weight loss, eating in a surplus weight gain. But to say carb timing doesn't have an effect on muscle retention while at a deficit, I'd disagree.

[Hen9411]

sorry that im chipping into this forum
just need some advice from the pro's

im 18 years old; 210lbs; 6-8% bodyfat
i did some research about bulking diet plans and i came up with this:

Normal day's meals:
M1: 150grams oat meal
5 boiled eggs

m2: 170gram chicken breast(all skin and fat removed)
370g potato

m3: 170 gram chicken breast(all skin and fat removed)
370g sweet potato in skin

m4: pre workout meal; train 30-45mins after meal 4
160gram chicken breast(all skin and fat removed)
350gram potato in skin
20gram raw almonds

m5: post workout; 30-45mins after training
180gram chicken breast(all skin and fat removed)
380gram sweet potato

m6: 150gram chicken
150gram sweet potato
1 avocado
50gram almonds

the totals come to:
4685.92 calories
347.8 protein
461.4 carbs
142.8 fats

giving me almost a ratio of 30:40:30, protein carbs fats

let me know what you think

[devinchi18]

sorry that im chipping into this forum
just need some advice from the pro's

im 18 years old; 210lbs; 6-8% bodyfat
i did some research about bulking diet plans and i came up with this:

Normal day's meals:
M1: 150grams oat meal
5 boiled eggs

m2: 170gram chicken breast(all skin and fat removed)
370g potato

m3: 170 gram chicken breast(all skin and fat removed)
370g sweet potato in skin

m4: pre workout meal; train 30-45mins after meal 4
160gram chicken breast(all skin and fat removed)
350gram potato in skin
20gram raw almonds

m5: post workout; 30-45mins after training
180gram chicken breast(all skin and fat removed)
380gram sweet potato

m6: 150gram chicken
150gram sweet potato
1 avocado
50gram almonds

the totals come to:
4685.92 calories
347.8 protein
461.4 carbs
142.8 fats

giving me almost a ratio of 30:40:30, protein carbs fats

let me know what you think

First off if you're 210 at 6-8% bf then I am in no position to be giving you advice haha.

Since I don't know your TDEE (how much calories you burn daily) this is pretty baseless advice (apparently from a bro science expert) but I would calculate your TDEE with this link http ://forum.bodybuilding.com/showthread.php?t=121703981 I believe it also presents you with a bulking plan in there. Anyway 4700 calories a day seems WAY to high to me, unless you are a construction worker who works twelves. I'd check out the link

[pshickey]

BUT yes eating at a deficit no matter when you eat your meals will result in weight loss, eating in a surplus weight gain. But to say carb timing doesn't have an effect on muscle retention while at a deficit, I'd disagree.

http://www.jissn.com/content/pdf/1550-2783-10-5.pdf

http://www.jissn.com/content/10/1/5

[devinchi18]

need two more post to post link

[necon76]

http://www.jissn.com/content/pdf/1550-2783-10-5.pdf

http://www.jissn.com/content/10/1/5

It's really bugging me that you're still red.

[devinchi18]

123123

[devinchi18]

I don't have time to read that right now at least thoroughly so I skimmed through it and bookmarked it for later, but i got the basic gist of it. So in rebuttal to say carb timing doesn't at least play some role in lipid reduction

http://www.ncbi.nlm.nih.gov/pubmed/21475137

[pshickey]

It's really bugging me that you're still red.

Thanks man, only about -188k in the hole right now lol.

[AlwaysTryin]

I don't have time to read that right now at least thoroughly so I skimmed through it and bookmarked it for later, but i got the basic gist of it. So in rebuttal to say carb timing doesn't at least play some role in lipid reduction

http://www.ncbi.nlm.nih.gov/pubmed/21475137

Have you actually read the study (not the abstract)

[devinchi18]

Have you actually read the study (not the abstract)

No, honestly I don't think I have the knowledge to fully understand it. I read the summary written by Martin Berkhan, and the abstract but not the complete study.

[devinchi18]

No, honestly I don't think I have the knowledge to fully understand it. I read the summary written by Martin Berkhan, and the abstract but not the complete study.

but from what I understand it isn't so much a direct effect on fat reduction as it it dietary adherence and satiety. Due to carbs effects on leptin.

[necon76]

I don't have time to read that right now at least thoroughly so I skimmed through it and bookmarked it for later, but i got the basic gist of it. So in rebuttal to say carb timing doesn't at least play some role in lipid reduction

http://www.ncbi.nlm.nih.gov/pubmed/21475137

No, honestly I don't think I have the knowledge to fully understand it. I read the summary written by Martin Berkhan, and the abstract but not the complete study.

but from what I understand it isn't so much a direct effect on fat reduction as it it dietary adherence and satiety. Due to carbs effects on leptin.

That study does nothing to support your claim of carboyhdrate timing having an effect on muscle retention or fat storage.