Off day feeding

[JKurz1]

Seems like many of the bros here train 3-4x a week MAX......on your off days, do you still pound the calories? Do you tend to put on more fat when training and eating like this rather than the typical 5x week + cardio? Anyone below 10%?

 

[Arnold'sApprentice]

i still eat a lot..marginally less protein though

 

[JKurz1]

what id your bf%? Less protein???? I would think less carbs....no?

 

[ohashi]

Eat the same whether training or not, only I have a real meal instead of the PW-shake.

Rest is when the recovery happens, gotta feed the muscles for them to grow.

 

[JKurz1]

%? and training regimine?

 

[Arnold'sApprentice]

what id your bf%? Less protein???? I would think less carbs....no?

No..i use days off as a chance to restock glycogen stores..protein is still high -at least 1 gram per pound bw..and it's at least 1.5 on workout days. This my by different to what most do but I find that most guys eat too little carbs on off days and can experience poor workouts due to low energy

 

[ohashi]

%? and training regimine?

10% or so, maybe slighly less. 4-day split, legs, chest, and back on their own days, and one "light" day for active recovery.

 

[JKurz1]

similiar to mine.......except I go three on one off two on one off, etc....ehat are your state, eating schedule like? I'm still think my carbs are too low........but, my workouts arent suffering, just not putting on the mass....

 

[ohashi]

40/30/40 PCF, but except for the post-workout shake and a slice of whole-wheat bread once in a while, all my carbs come from oatmeal and peanut butter.

3300 cals a day.

 

[JKurz1]

stats? can you shoot me a breakdown of what you eat and when? anything comparable to this?

 

[JKurz1]

Here's my bulking plan and my gear plan for the winter....

WAKE 500AM
CARDIO

630 - 12 EGG WHITES/2 WHOLE EGGS
1 CUP OATS
1/2 scoop protein powder

930 METRX MEAL REPLACEMENT SHAKE
1 tbsp. flaxseed oil

1200 6 OZ CHICKEN AND 6-8OZ YAM 1 large salad w/ 1tbsp. olive oil

230 (PREWORKOUT) PROTEIN SHAKE W/ TBS PB

430 TRAIN

530 PROTEIN/CARB SHAKE

630 6OZ CHICKEN large SALAD
steamed green beans and 1tbsp. olive oil


900 PROTEIN SHAKE W/ SKIM AND EGG WHITES (SLOW DIGESTING)

930 BED

1200AM LOW CARB MEAL BAR (EAS CARB SENSE)
2 handfuls of peanuts, some veggies and ff dip.........

 

[ohashi]

In a few hours, bro. When I get home, I should have my meal plan for today saved on the PC.

 

[JKurz1]

COOL..THNX

 

[CobraUTAH]

I eat all the time what ever I want. I'm at 245 and 15%!! I don't watch my diet all that close I just make sure I eat a whole bunch of food and make sure it's high in protein. I also make certain to get plenty of carbs for lots of energy to fuel my workouts. I love living like this but the gut is out of control now from 10 months of this so it will be diet time starting in 2004, hey just two more weeks to go. Oh and I don't vary my diet from day to day or workout vs. non workout days. I eat the same day in and day out give or take a couple hundred calories.

 

[Toozee]

I used to eat same on w.o. day as off day.
BF started to go up, so I tried switching to this:

workout days: 40/30/30 (or close), calories = bwx18-20

non-w.o. days: 33/33/33 , calories = bwx10-12 (usually closer to 12)

This seems to have put a halt on the excess fat gain. I've even screwed it up some. I don't do any cardio while bulking either.
I may add a day though, just to see how it goes.

 

[JKurz1]

15% and bf is stomach is out of control? You sure you are 15%? SOmeone once posted that when someone says they are X%, its a given to add at least 2-3...........hmmm........I wish I could eat whatever, but Im way to anal and concerned with my diet....I eat by the clock......eat to live - vs living to eat...just my .02

 

[casualbb]

You can probably get away with eating less on the off days, but still make it a surplus.

Growth factors peak at around 24 hours following a workout, ie, your off day. So you want a lot of both protein and calories floating around.

 

[ohashi]

Bro, here's my diet for yesterday:

1. 3 hard-boiled eggs 19 02 16
1/2 cup dry oatmeal 05 30 03
2. 1 cup 4% cottage cheese 30 06 10
1 cup dry oatmeal 10 60 06
3. 2 Tb-spoons natty pb 08 07 14
Can of tuna 30 00 00
2 Tb-spoons natty pb 08 07 14
4. 2 slices whole wheat bread 06 26 03
3-slices Butterball Turkey Breast Slices 15 03 02
5. Whey + dextrose/malto shake 55 50 05
6. 2 Tb-spoons natty pb 08 07 14
Can of tuna 30 00 00
2 slices whole wheat bread 06 26 03
7. Casein + Soy shake 35 00 00
8. 2oz dry-roasted almonds 13 11 30
Can of tuna 30 00 00
9. 1 cup 4% cottage cheese 30 06 10
2 Tb-spoons natty pb 08 07 14

-------------------------------------------------------------------

Totals: 346 248 144


Actual macros achieved:
Calories: 3672
P/C/F: 37.7/27/35.3
Macros: 346g protein, 248g carbs, 144g fat

 

[JKurz1]

solid...get some greens in bro......where's your cheat food? I wanted to see Dominos, MckeyDs, SKYWAYYYYYY

 

[ohashi]

LOL bro... that comes once every two weeks.

 

[JoBu]

Your body doesn't stop growing/repairing on days you don't train. In fact I'd say that your training on a specific day has little to do with my intake that day. If I squat hard on Monday the recovery and rebuilding takes place over the next week regardless of if I train any more that week. You need to supply the building blocks constantly.

JoBu

 

[Arnold'sApprentice]

exactly, my motto: eat around about 30 grams of protein every 3 hours i'm awake. 5