Originally Posted by 0311
Guidelines to be loosely followed:
- A pure mesomorph would be better served doing three high carb days and four low carb days. [This makes the 5x5 preferrable]
- Try not to stack more than two high carb days back-to-back (save for the ectomorph)
- Put your high carb days on days with your most difficult, highest volume workouts [Three of them]
- Where possible, put your heaviest, hardest, and highest volume workouts after a low carb day. This works well on a maintenance or bulk program.
HIGH CARB DAY (Three 5x5 days)
On your high carb day, four of the meals (out of six) can have as much carbohydrates as you like. (Mainly approved, but that is largely IMO semantics:eek: ) But remember, you must eat the minimum amount of protein at each meal as discussed above. Of course, my protein will always be eaten first.
-To me, (243 lbs), this means about 600-700 grams, 150-175 grams per each of the 4 carb meals. I plan on 6 meals total. The 4 carb meals will be:
-Preworkout meal (1.5 hour prior to lifting)
-Beyond that, carb cuttoff is at 6 pm, unless lifting at night. Also, I'm sure everyone thinks I'll be eating everything in site, when in fact I am not. My carb sources are mostly begels (a la UD2.0), oatmeal, fiber-one cereal, sweet potatoes (around working out timeframe), ect. However, if I feel so disposed to stop at KFC, so be it. Also, I'm gaining mass and am not competing in a speedo, so these guidelines are just that: Guidelines. IMO they are vital during my cutting phase, but bulking is the total opposite. A lot of people confuse the two sometimes.
LOW CARB DAY (Rest days)
Here, three meals may contain carbs out of six. Again, one rule is that at least the meal following your workout must be a carb meal. The others you can schedule as you see fit. Here, carb amounts are limited, however. We are seeking to eat approximately one gram of carbohydrate (from the list) per pound of bodyweight each low carb day.
-These days are 240 grams of carbs. I do feel like shit during a non-workout day if I pig out on carbs so this makes sense. 80 grams per my first three meals. After that, it's veggies with a copious amount of red meat and chicken. I might take a walk during these days with my wife for a mile or two, which will at the very least turn up my metabolism.
NO CARB DAY
"Negative Ghost Rider...The pattern is full."-Top Gun
Protein will be a lot easier I've found in the past to be met during the high carb days. Begels, for example, hold 10 grams per bun. Protein, as I've said, is set at 300 grams rain or shine. This is a realistic goal to follow with whole foods vs. trying to down extra protein shakes to fit in 350+.