any suggestions?

[mranderson]

macronutrional timeing
5"9 195lbs bf%18
Training routine:
8:00PM
Monday- chest,shoulders,tris,abs
Wed- Quards,hams,calves
Friday- Back,traps,bis
5:00AM
45min Cardio (treadmill)
Daily Meal Plan (pretty much stays the same to keep it simple)

7:00AM
1 cup cooked oats 40g carbs
2 scoops Pro 60g pro
600mg ALA

10:00AM
2 cans tuna 60g pro
2tbls EFA 28g fat

2:00PM
6 hardboild egg whites 24g pro
1 scoop pro 30g pro
1tbls EFA 14g fat

5:00PM
8oz chicken 42g pro
1/2 cup white rice (cooked) 40g carbs
600mg ALA

8:00PM
Weight Training

9:00
2 scoops pro 60g pro
1 scoop Max Carb (dextrose) 60g carbs
600mg ALA

APPROX:
cals=2141
pro=276
carbs=140
fats=57 42 of which are from EFA oils


any suggestions on meal timing, choose of foods,training routine, cardio routine, what should I change the ratios to on non training days I know there is no need for the dextrose on non training days but wondering if I should just pretty much cut all carbs and replace with green vegatables and up my EFA intake on those days? I appreciate any coments you guys have thanks alot.

 

[Mr.X]

It all depends on your goals, overall I don't see what the goal here is besides maybe bulking up, where then you would need more cabs. so, what is your goal?

On a side note, you're taking in ALMOST 2900 cal. and not 2141 as you have calculated. You BMR is 2350, so you're way over your BMR is you're trying to get lean.

Mr.X

 

[mranderson]

this is my cutting diet I want to time my carb intake to provide just enought energy for workouts while not looseing to much muscle. MR X it revised the nutrional count slightly and added the numbers up top from serving size and label numbers on my food labels and it works out to about 2133 cals i actually have all the food laid out in front of me on the table with the labels, so with that said how about timeing of carbs for a cutter dose it look ok

 

[Mr.X]

this is my cutting diet I want to time my carb intake to provide just enought energy for workouts while not looseing to much muscle. MR X it revised the nutrional count slightly and added the numbers up top from serving size and label numbers on my food labels and it works out to about 2133 cals i actually have all the food laid out in front of me on the table with the labels, so with that said how about timeing of carbs for a cutter dose it look ok

I think the carb timing is done very well, if the calorie count is close to 2200, I think you'll enjoy great results from the diet.

Mr.X

 

[mranderson]

cool thanks for the advice, many you freaked me out when you said 2900 calories i sat here for almost an hour recounting all the labels trying to figure out where i went wrong one more question how about non training days should I switch the carbs with fibours carbs (green vegies) and add on a couple more tbls of EFA's thanks again Mr X your advice is allways top notch bro

 

[Mr.X]

cool thanks for the advice, many you freaked me out when you said 2900 calories i sat here for almost an hour recounting all the labels trying to figure out where i went wrong one more question how about non training days should I switch the carbs with fibours carbs (green vegies) and add on a couple more tbls of EFA's thanks again Mr X your advice is allways top notch bro

Yeah, I would switch the non-training days to low-carbs and higher fats.

On a side note, when I counted, the 6 eggwhites were as 6 whole eggs, and the 1/2 cup rice was considered as not cooked. I came up w/ 2200 when I recounted, so don't worry.

Mr.X