daily macros vs sleep - Bodybuilding Discussion on Bodybuilding.net Nutrition Forum

hrdgain81 · 01-31-2008, 06:56 AM

I've been thinking about this a lot lately for some reason, and I dont think we have discussed it here really. A lot of people ask about how to eat around thier work shifts, and things of that nature. But I think this is a little different.

Normally I have a very set schedule, eat every 2.5 hours, and get in my required "daily" macros. But what exactly constitues "daily", If I'm awake for less hours durring the day (say on vacation, or weekends) doesnt it make sense that I would need less cals on days when I sleep an extra 5hrs?

How do you guys handle these types of situations, do you try to cram in all your "daily" macros no matter how long your awake, or do you curb them on days like these. I have just been trying to eat every 2.5hrs while awake, but I'm not sure if thats the best approach.

Kane · 01-31-2008, 07:17 AM

Here's the way I look at it. Daily requirements are daily requirements regardless of how long your day is. Longer days means eating more comfortably, shorter days means a couple larger meals maybe.

I always eat based on my macro goals and sometimes that means a meal every 2 hours or 3 hours or lots of snacking. Whatever it takes basically, and 99% of the time I manage to meet my goals.

hrdgain81 · 01-31-2008, 10:38 AM

See I'm just wondering if doing that, on days that your not awake for as long, is going to lead to more fat gain. Not such a big deal while bulking, but if your goal is fat loss, it could be a much different story.

Kane · 01-31-2008, 02:27 PM

That's possible. The larger meals may increase your fat storage. In that case I would try and manage the carbs and fat throughout the waking day (eating every 2.5 hrs as you said)...on a fat loss setup they should be lower and easier to get in. You've got carbs and fat regulated in smaller meals and you should be able to hit your macro for protein even if you have to add in an extra shake or something.

I think I'm on the right track but don't take my word for it...I'm always bulking

TALO · 02-01-2008, 06:36 AM

Mine stay the same if Im sleeping for 10,8 or 5. Sometimes on Night shift I only get 5hrs during the day. My macros (right now) are different only on training vs non training days. If I don't get a full 8hrs sleep I just get less meals in , and I won't train if I only got 5hrs sleep.

hrdgain81 · 02-02-2008, 10:01 AM

Interesting stuff, thanks for the input guys.

01-31-2008, 06:56 AM	#1 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,564	daily macros vs sleep I've been thinking about this a lot lately for some reason, and I dont think we have discussed it here really. A lot of people ask about how to eat around thier work shifts, and things of that nature. But I think this is a little different. Normally I have a very set schedule, eat every 2.5 hours, and get in my required "daily" macros. But what exactly constitues "daily", If I'm awake for less hours durring the day (say on vacation, or weekends) doesnt it make sense that I would need less cals on days when I sleep an extra 5hrs? How do you guys handle these types of situations, do you try to cram in all your "daily" macros no matter how long your awake, or do you curb them on days like these. I have just been trying to eat every 2.5hrs while awake, but I'm not sure if thats the best approach.
	hrdgain81's Sig:"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

01-31-2008, 07:17 AM	#2 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,419 Country: Gender:	Here's the way I look at it. Daily requirements are daily requirements regardless of how long your day is. Longer days means eating more comfortably, shorter days means a couple larger meals maybe. I always eat based on my macro goals and sometimes that means a meal every 2 hours or 3 hours or lots of snacking. Whatever it takes basically, and 99% of the time I manage to meet my goals.
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

01-31-2008, 10:38 AM	#3 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,564	See I'm just wondering if doing that, on days that your not awake for as long, is going to lead to more fat gain. Not such a big deal while bulking, but if your goal is fat loss, it could be a much different story.
	hrdgain81's Sig:"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

01-31-2008, 02:27 PM	#4 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,419 Country: Gender:	That's possible. The larger meals may increase your fat storage. In that case I would try and manage the carbs and fat throughout the waking day (eating every 2.5 hrs as you said)...on a fat loss setup they should be lower and easier to get in. You've got carbs and fat regulated in smaller meals and you should be able to hit your macro for protein even if you have to add in an extra shake or something. I think I'm on the right track but don't take my word for it...I'm always bulking
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

02-01-2008, 06:36 AM	#5 (permalink)
TALO Rank: Lightweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 1,940 Country: Gender:	Mine stay the same if Im sleeping for 10,8 or 5. Sometimes on Night shift I only get 5hrs during the day. My macros (right now) are different only on training vs non training days. If I don't get a full 8hrs sleep I just get less meals in , and I won't train if I only got 5hrs sleep. Last edited by TALO; 02-02-2008 at 10:51 AM.
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

02-02-2008, 10:01 AM	#6 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,564	Interesting stuff, thanks for the input guys.
	hrdgain81's Sig:"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

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