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MrRTTB
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What o you guys, Mr. X say about this for a bulk then:
On workoutdays(BTW I'M about 170lb right now, low fat:
Breakfast(pre workout): 100g carbs Medium to low GI, 50g protein
Post workout: 100g carbs HIgh GI, 50g Whey
Meal after post workout(after 1½ hours): 110g carbs medium high GI, 60g protein
Meal 4: 50g carbs, 40g protein
Meal 5: 50g carbs, 40g protein
Meal 6: 50g carbs, 40g protein
Meal 7: 50g carbs, 40g protein
Meals 4-6 will have GI carbs of about GI 40-50, the last one meal 7 will have GI of 30.
Every meal will be a mix of: Casein, Red meat, Chicken, egg whites(1-2)
or White fish, Chicken + 1-2 egg whites
Fat will be very low. This is a BULK dietplan, with clean food. Lots of carbs in the morning up to mid day, then lowering amounts per meal.
510g Carbs - medium GI in the morning, High After workout, Medium GI first real meal after workout. Then Low GI all day..
320g (this amount is only from meat Foods and proteinpowder, I do not count the protein in rice, pasta, etc..)
Fat about 20g per day(10g from omega3)
My bw is: 170lb(probably up a few lb since last time), Bf 6%bf
Cals per day:
Carbs 510g = 2040cals ( 3.0 x bodyweight in pounds )
Protein 320g = 1280cals ( 1.88g per pound) (about 2.2 if you count in the porotein in the pasta rice etc..)
Fat: 20g fat = 180cals ( 0.11 times bodyweight )
Total cals: 3500 (with the protein in the pasta/rice etc included - 3740cals)
Cals set about 20.6 times my bodyweight
What do you say...this is how I will start eating on workout days. Very low fat works great on me..
On workoutdays(BTW I'M about 170lb right now, low fat:
Breakfast(pre workout): 100g carbs Medium to low GI, 50g protein
Post workout: 100g carbs HIgh GI, 50g Whey
Meal after post workout(after 1½ hours): 110g carbs medium high GI, 60g protein
Meal 4: 50g carbs, 40g protein
Meal 5: 50g carbs, 40g protein
Meal 6: 50g carbs, 40g protein
Meal 7: 50g carbs, 40g protein
Meals 4-6 will have GI carbs of about GI 40-50, the last one meal 7 will have GI of 30.
Every meal will be a mix of: Casein, Red meat, Chicken, egg whites(1-2)
or White fish, Chicken + 1-2 egg whites
Fat will be very low. This is a BULK dietplan, with clean food. Lots of carbs in the morning up to mid day, then lowering amounts per meal.
510g Carbs - medium GI in the morning, High After workout, Medium GI first real meal after workout. Then Low GI all day..
320g (this amount is only from meat Foods and proteinpowder, I do not count the protein in rice, pasta, etc..)
Fat about 20g per day(10g from omega3)
My bw is: 170lb(probably up a few lb since last time), Bf 6%bf
Cals per day:
Carbs 510g = 2040cals ( 3.0 x bodyweight in pounds )
Protein 320g = 1280cals ( 1.88g per pound) (about 2.2 if you count in the porotein in the pasta rice etc..)
Fat: 20g fat = 180cals ( 0.11 times bodyweight )
Total cals: 3500 (with the protein in the pasta/rice etc included - 3740cals)
Cals set about 20.6 times my bodyweight
What do you say...this is how I will start eating on workout days. Very low fat works great on me..
