Diets - Macros and Calories, what do you really need?

To structured for you?!?! It's perfect for you, and your random evening meals of godliness! Just make sure if your having lunch at weekends out then eat light carb stuff, or go out for dinner instead ;)

For you CBL is close to perfect, your not a breakfast fan, you don't stick strongly to fixed evening meals, and you eat out quite a bit. If you just manage the timing of eating out a little better then your winning :)

The thing that is making it hard for me is the amount of carbs it is advising I should eat in my back load evenings. I mean 450-550g of carbs is pretty hard to pack in with potatoes. Could be done more easily with rice, but still that's a god 300g portion of rice(Pre cooked weight) and that only gets me about half way there.
Also on off days I struggle to keep the cals in check. I have a couple of things written up that sit me at about 1.8k cals on an off day and 2.8k cals on a loading day. Is this kind of swing normal?
 
550g is way too much for a guy of your weight. The numbers at the end of the book are more talking about your maximum capacity for storage.

I posted a link to a podcast with Kiefer and Rob Wolf in Chris' log here that explains it a bit more.

Somewhere between 300-400g is enough for you.
 
Cheers, I listened to the podcast and will register again now I have read the book. I will finalise something tomorrow as I want to start depletion Monday. I'll post it up for comments (bearing in mind I am an am trainer as well so my off training days are actually my back loading days)
 
Hmm, it was my understanding that you still did a back load in the evening on your training day as well something the night before... But then I didn't pay close attention to that part of the book for obvious reasons!
 
I will go over that agin, but pretty sure that the am training requires the back load day to be the day preceeding the fasted am training, therefore the off day becomes the training day by default for me as I train Monday wednesday Friday, so my loading days are Sunday Tuesday, Thursday.
 
Some great points, i'm interested in what your take is on intermittent fasting (leangains.com), you mention people should eat as soon as they wake up... well i wouldn't say this is disproven, but i'd like to think people should be open minded and know they don't necessary have to 'fire up their metabolism', or 'keep there metabolism' going by forcing themselves to have 6 perfectly macro'd small meals.

Here's a great article i would recommend anyone to read, even if you only take what it says with a pinch of salt (which i think should be the case with so many so called 'experts' out there - http://www.leangains.com/2012/06/why-does-breakfast-make-me-hungry.html)
 
Hey man,

Yeah you man

You interested in that Intermittent Fasting? Yeah?

GTFO!!


:p I think most people know I'm not a believer in it, but I know people get results from it. I just think there are better ways to diet
 
started my limited carbs meals today, after gorging on carbs for the best part of 2 months (intentional), dont really have a lot of fat to expel just need to trim,I go to the gym 4 times a week without fail, general meal plan:

Breakfast - Porridge (semi) , + 5 spoons of greek yoghurt + 2 egg whites + 1 scoop protein
Morning snack: fist of runner beans
Lunch - Tuna, small noddles, letttuce, 1 pepper, olives
Afternoon snack: two nature valley bars (ie one pack)
dinner - rice/sweet potato + 1 main (clean as possible) + veg (peas, beans, brocc, sweetcorn) + 2 boiled eggs (yolks removed) + 3 scoop protein shake
eve - 1 smoothie (mango chunks, 1 banana, low cal fruit juice, peanut butter)

does this sound ok? i still need to eat a fair amount as i'm not exactly fat + I am a pecatarian so no meat, I keep on hearing of this BCAA powder to go in water but cant find it in the UK at all? any ideas?
 
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I'll leave the diet down to one of the other guys to comment on but you can buy BCAAs everywhere almost!
Just search somewhere like myprotein or bulksupplements for BCAA
 
I want to reduce the carbs a little and increase fats. Short of eating more nuts (I don't actually eat that many), what else is there to easy clean fat sources? FF?

I've not eaten avocados before, perhaps some of those with a good oil dressing would be a good start?
 
I'm thinking of having 2 poached eggs and some mackerel for breakfast. Another meal could be chicken salad with avocado, oil dressing, mozzarella, walnuts.
 
Avocados
Oily fish (mackerel, tuna, salmon, sardines, etc...)
Seeds (pumpkin, sesame, sunflower)
Flaxseeds
Olives
Coconut oil

That's mainly it bar things like soy tofu and other oils really.

I have mackerel and eggs every morning during the week. :)
 
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