Macro timing help

[hrdgain81]

I have a few questions that came up as I was adjusting my macro counts. Here is my meal to meal breakdown durring the week.

weekly 200lb (lbm aim) macro P-200, F-120, C-150

8 – P 30, c 50, f 0
11 - P 30, c 50, f 0
3 - P 30, c 0, f 40
6 - P 30, c 0, f 40
8 - p 30, c 50, f 0
11 - p 30, c0, f 40

Obviously all carbs are low GI, accept the one at 8, that is my post shake. but my pre shake is what is troubling me. Inorder to fulfill the requirements it would need 40g of fat, there is no way I can handle that before a workout, and if I remember correctly, I shouldnt. For that matter I dont know how i'm gonna get 40g of fat into any of those meals, but i'm sure i'll figure something out.

thanks for any help you can give guys ... "the never ending cutter" hrdgain81

[hrdgain81]

here is the non lifting day macro break down meal to meal if you want to see it


8 – P 30, c 50, f 0
11 - P 30, c 50, f 0
3 - P 30, c 0, f 30
6 - P 30, c 0, f 30
8 - p 30, c 0, f 30
11 - p 30, c0, f 30

[ChinPieceDave667]

Originally Posted by hrdgain81

weekly 200lb (lbm aim) macro P-200, F-120, C-150

8 – P 30, c 50, f 0
11 - P 30, c 50, f 0
3 - P 30, c 0, f 40
6 - P 30, c 0, f 40
8 - p 30, c 50, f 0
11 - p 30, c0, f 40

Obviously all carbs are low GI, accept the one at 8, that is my post shake. but my pre shake is what is troubling me. Inorder to fulfill the requirements it would need 40g of fat, there is no way I can handle that before a workout, and if I remember correctly, I shouldnt. For that matter I dont know how i'm gonna get 40g of fat into any of those meals, but i'm sure i'll figure something out.

thanks for any help you can give guys ... "the never ending cutter" hrdgain81

I would taper off a little more try something like this

8 – P 30, c 50, f 5
11 - P 30, c 35, f 5
3 - P 30, c 5, f 35
6 - P 30, c 10, f 35 (assuming this is pre workout)
8 - p 30, c 50, f 5 (assuming this is post workout)
11 - p 30, c0, f 35


it's not completely bad to have a little bit of carbs and fat at the same time but no more then 10 grams of each.

what time do you go to sleep?
One thing you might want to consider is not taking in that much fat before bedtime... or shortening the time from you post workout drink and you last meal.. so instead of having your last meal at 11 have it at 10 so you are not going strait to bed and you have a chance to digest and move around a little bit before going to sleep. Also, if you don't already, make your post workout drink 25% high GI carbs. and 75% low GI carbs.. only because you want a little kick of sugar in your system after a workout. I heard of a lot of PWO shakes being 50:50 but if you gain weight easily, this IMAO is a good ratio to keep you steady on the fat burning track.

[ChinPieceDave667]

Originally Posted by hrdgain81

here is the non lifting day macro break down meal to meal if you want to see it


8 – P 30, c 50, f 0
11 - P 30, c 50, f 0
3 - P 30, c 0, f 30
6 - P 30, c 0, f 30
8 - p 30, c 0, f 30
11 - p 30, c0, f 30

try
8 – P 30, c 45, f 5
11 - P 30, c 35, f 5
2 - P 30, c 5, f 30
5 - P 30, c 5, f 30
8 - p 30, c 5, f 25
10:30 - p 30, c0, f 25

[hrdgain81]

Thanks Dave, you are right on the money with the pre/post shakes, and i usually hit the sack around 11:30 - 12. And my last meal is more or less around 10:30.

My main concern was having that much fat before I hit the wieghts. mainly because i'd rather be burning stored fat, then the fat I just ate.

I am attempting to keep fats and carbs seperate, but not absolutely like my original numbers may suggest. Its near impossible to have a full meal without a carb or a fat.

thanks for the help bro.