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View Full Version : New to IF - comments on my approach please



mattmccann
09-06-2011, 03:35 AM
Thinking of giving IF a go for a few months but I train at 5.15pm so thinking of going for 2 pre-workout meals. Something like this.

1PM: Meal one.
4PM: Pre-workout meal. Roughly equal to the first meal.
5.15PM: Training
6:30PM: PWO Shake
8PM: Post-workout meal (largest meal).

Calories would be.

1PM: 876
4PM: 902
6:30PM: 275
8PM: 1217

Planning to sip some xtend between 8AM - 1PM and during training.

Macros are roughly:

Non-training day.

Protein: 262.1
Carbs: 237.9
Fats: 147.5
Cals: 3095

Training days.

Protein: 286.4
Carbs: 288.1
Fats: 150.5
Cals: 3370

The plan is to clean bulk. Currently 182lbs and 11-12% BF.

How does this plan look?

Thanks.

Apex702
09-06-2011, 03:56 AM
Thinking of giving IF a go for a few months but I train at 5.15pm so thinking of going for 2 pre-workout meals. Something like this.

1PM: Meal one.
4PM: Pre-workout meal. Roughly equal to the first meal.
5.15PM: Training
6:30PM: PWO Shake
8PM: Post-workout meal (largest meal).

Calories would be.

1PM: 876
4PM: 902
6:30PM: 275
8PM: 1217

Planning to sip some xtend between 8AM - 1PM and during training.

Macros are roughly:

Non-training day.

Protein: 262.1
Carbs: 237.9
Fats: 147.5
Cals: 3095

Training days.

Protein: 286.4
Carbs: 288.1
Fats: 150.5
Cals: 3370

The plan is to clean bulk. Currently 182lbs and 11-12% BF.

How does this plan look?

Thanks.

Unnecessary

Fats seem high.

mattmccann
09-06-2011, 04:02 AM
Unnecessary

Fats seem high.

Fats are mostly from PB and Diary.

Apex702
09-06-2011, 04:05 AM
Fats are mostly from PB and Diary.

That is irrelevant. Read the stickies at the top of the forum and calculate your daily fats requirements.

dukend
09-06-2011, 04:08 AM
That is irrelevant. Read the stickies at the top of the forum and calculate your daily fats requirements.

Why do you say fats are high? They are lower than 1 gram per lb bw for him at the moment...

mattmccann
09-06-2011, 04:08 AM
According to the sticky my fats are fine.

Average or lean: 1 - 2g fat/ kg body weight [between 0.45 - 1g total weight/ pounds]

Which would me min 82g max 164g.

Apex702
09-06-2011, 04:16 AM
Why do you say fats are high? They are lower than 1 gram per lb bw for him at the moment...

Seem high -- as in they're on the high end of the spectrum. Never said he was incorrect. I wasn't sure if this was done purposefully or with the preconceived notion that a higher CHO was not optimal.

vitornoob
09-06-2011, 04:20 AM
seems good to me (:

btw, you can lower fats on the training days and increase carbs with you want to do a cycle carbs diet (:

Lvisaa2
09-06-2011, 04:23 AM
Looks fine, although I'd probably drop the shake and I'd definitely drop the BCAAs.

mattmccann
09-06-2011, 04:41 AM
Looks fine, although I'd probably drop the shake and I'd definitely drop the BCAAs.

I see, so it's OK to finish training at 6.30PM and not eat until 8PM?

SuffolkPunch
09-06-2011, 04:47 AM
I see, so it's OK to finish training at 6.30PM and not eat until 8PM?
Yes

You probably will still be in the fed state from your earlier meals

PhiSig2298
09-06-2011, 04:48 AM
I see, so it's OK to finish training at 6.30PM and not eat until 8PM?


Yes that's plently of time.. A lot of guys train early morning and dont eat until "lunch"

My usual day..

4:45-6:00 - train

6:00-12:00 - coffee only

12:00 - 6:00 - eat

Apex702
09-06-2011, 04:48 AM
I see, so it's OK to finish training at 6.30PM and not eat until 8PM?

Yes, you can still have the shake if desired or to hit your macros for instance -- it's just not necessary immediately following training.

mattmccann
09-06-2011, 04:59 AM
Right, thanks for the replies.

Hopefully this will result in a good clean bulk.

Lvisaa2
09-06-2011, 05:01 AM
Right, thanks for the replies.

Hopefully this will result in a good clean bulk.

Yep, just try it out and adjust as necessary. Lift hard, eat well, and live life. The rest will come.

mattmccann
09-06-2011, 05:14 AM
Here is me currently which I'm hoping to add some clean mass to me :)

http://i952.photobucket.com/albums/ae4/mmccann722/IMG_2796_tb.jpg

NaLLa8705
09-06-2011, 05:18 AM
No one else thinks he could benefit from less protein and more carbs?

Protein seems a bit high

Lvisaa2
09-06-2011, 05:27 AM
No one else thinks he could benefit from less protein and more carbs?

Protein seems a bit high

Mostly preference. The protein is sufficiently past the level of added benefit, but I personally also enjoy higher protein intakes. With anything it will take experimentation to find what works best for the OP.

With that being said, yes protein could be lowered, especially on a bulk.

mattmccann
09-06-2011, 05:33 AM
Replace some protein with additional carbs?

Ashlei
09-06-2011, 05:40 AM
Looks fine, although I'd probably drop the shake and I'd definitely drop the BCAAs.


Yes, you can still have the shake if desired or to hit your macros for instance -- it's just not necessary immediately following training.

^Agree x 2. Whole foods are better than supps unless having trouble hitting minimums.


Replace some protein with additional carbs?

You could. Just as long as you're hitting the minimum number it really doesn't matter if you have more protein or carbs; just personal preference.

Curious what your maint. cals are and how much over them you're going to be eating/how much you want to gain weekly or monthly.

brendbro
09-06-2011, 05:59 AM
moar carbs ftmfw ;)

mattmccann
09-06-2011, 06:02 AM
You could. Just as long as you're hitting the minimum number it really doesn't matter if you have more protein or carbs; just personal preference.

Curious what your maint. cals are and how much over them you're going to be eating/how much you want to gain weekly or monthly.

Thanks.

I'm not 100% sure what my maintenance cals are, but I always aim for around 3000kcals a day.

Ashlei
09-06-2011, 06:26 AM
Thanks.

I'm not 100% sure what my maintenance cals are, but I always aim for around 3000kcals a day.

Ok, yeah your total cals sound good - about 10% above maint. Good starting point then you can adjust as needed. GL!