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noz1989 06-02-2010 01:24 PM

Nutrition question
Hello guys!

I am 20 to 21 years old, i am 5' 11'' tall and i weight abt 177 lbs. I workout abt a year and a half and my bodyfat is around 9%-10%. My maintainance is about 3000 Kcals.

My workout is:
Monday - Shoulders
Tuesday - Back
Wednesday - off
Thursday - Chest
Friday - Legs
Saturday - Arms
Sunday - off

I finished my cutting period a week ago, and from now on my goal is to put some muscles while maintaining my bodyfat until May 2011(about one year).

Well my question is... How to make my diet more effective so as to achieve this goal.

I have 2 nutrition plans in my mind!

The first one is to separate my meals in P+F & P+C

1) P=40g + C=70g + F=10g + some fibre
2) P=45g + F=30g + some fibre
3) P=50g + C=70g (prewo)
4) P=40g + C=110g (postwo)
5) P=50g + C=70g
6) P=30g + F=30g + some fibre

Total= P=255g C=320g, F=75g(icluding trace fats)

My aim is to control insulin and to load with carbs in postwo meals so as to take advantage of the anabolic window.

But My problem with this one is that in periworkout meals i have too much Carbs, and i wonder if it would be better to break my carb intake evenly throughout the day except for the last meal.

My 2nd thought is this:

1) P=40g + C=60g + F=20g + some fibre
2) P=45g + C=60g + F=20g + some fibre
3) P=50g + C=60g (prewo)
4) P=40g + C=80g (postwo)
5) P=50g + C=60g + F=20g
6) P=30g + F=20g + some fibre

Total: P=255, C= 320, F=80g

Carbs and fats are broken down evenly.

So I am confused and don't know what to do! Please give me your advice!

PS My food choices are these:

Protein: egg whites, turkey, chicken, whey, yogurt and sometimes beef
Carbs: Orange(in the morning), bananas(postwo), oats, brown rice and potato
Fats: egg yolk, flaxseed oil, olive oil, almonds and walnuts.

Pitysister 06-02-2010 01:59 PM

start with post 28 and keep reading :)

noz1989 06-02-2010 02:49 PM


Originally Posted by Pitysister (Post 86470)

start with post 28 and keep reading :)

All right! Thank you!

It was just another myth!

Pitysister 06-02-2010 04:09 PM

it was true....when it came out. a long time ago :) but then knowledge moved it has a tendency to do :)

iron_worker 06-03-2010 07:31 AM

Very cool. I have been shooting for the more "balanced" meals lately anyways. They usually taste better!


MasterMind75 07-26-2010 05:55 AM

To be honest I think your diet is quite solid and you certainly seem to have the right idea. I don't think you will see that great deal of difference between the 2 differences but I would go for the second option of spreading carbs out throughout the day apart from your last meal.

All in all a good diet

ALPHA_XX 07-26-2010 07:37 AM

the diet sounds pretty good, donīt worry too much. just one thing: get enough veggies min. 400g a day, and make sure you get omega3, for exymple in salmon or take fish oil caps. itīd be good to consume 2-3g of epa/dha a day.

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