Sport question on carb + fat intake
- Thread starter jonny100
- Start date
Sport Fitness
personally what i do is take the total amount i'm aiming for each day and divide it by the number of meals and try to do an equal amount at each meal. say if i'm eating 300 grams of carbs a day, i divide that by 6 and try for 50 each meal.
and i know i wont be exactly exact
. i might hit 61 for one meal, i might hit 47 for another but what the hay, its close enough. at the end of the day i hit my numbers.
and i know i wont be exactly exact
. i might hit 61 for one meal, i might hit 47 for another but what the hay, its close enough. at the end of the day i hit my numbers. on a workout day this is how i eat
breakfast - carbs/protein/fat
meal2 - protein
preworkout - fat/protein
postworkout - carbs/protein
postpostworkout - protein
before bed - fat/protein
for fiber i usually get most of it in the morning, and in my betweener snacks, which are of course fruits.
now, i dont necessarily only get those nutrients for that particular meal, i just place the most emphasis on them.
breakfast - carbs/protein/fat
meal2 - protein
preworkout - fat/protein
postworkout - carbs/protein
postpostworkout - protein
before bed - fat/protein
for fiber i usually get most of it in the morning, and in my betweener snacks, which are of course fruits.
now, i dont necessarily only get those nutrients for that particular meal, i just place the most emphasis on them.
oh, i just picked a number out the air. say i'm shooting for 2500 calories a day. when i'm training for size i do a 30/40/30 split meaning 30% of my calories are from protein, 40% from carbs and 30% from fats.
2500 X 30% divided by 4 equals 188 grams of protein
2500 X 40% divided by 4 equals 250 grams of carbs
2500 X 30% divided by 9 equals 83 grams of fat
when it comes time to increase my calories, i only go up about 300 at a time. so i take those 300 calories and see how much of each i need to add.
300 X 30% divided by 4 equals 23 grams of protein
300 X 40% divided by 4 equals 30 grams of carbs
300 X 30% divided by 9 equals 10 grams of fats
now i dont worry about being exact. say like i need to add 10 grams of fat to my meal plan, 1/2 serving of olive or flax oil is 7 grams of fat.
close enough
2500 X 30% divided by 4 equals 188 grams of protein
2500 X 40% divided by 4 equals 250 grams of carbs
2500 X 30% divided by 9 equals 83 grams of fat
when it comes time to increase my calories, i only go up about 300 at a time. so i take those 300 calories and see how much of each i need to add.
300 X 30% divided by 4 equals 23 grams of protein
300 X 40% divided by 4 equals 30 grams of carbs
300 X 30% divided by 9 equals 10 grams of fats
now i dont worry about being exact. say like i need to add 10 grams of fat to my meal plan, 1/2 serving of olive or flax oil is 7 grams of fat.
close enough
Your post-post work-out meal should include carbs along with the protein.
A good friend of mine that has won bodybuilding shows designed this diet for me and it has worked great:
Total Calories: 2900
Total Grams Protein: 200
Total Grams Carbs: 300
Total Grams Fats: 100
Meal One: 7:15 a.m
5 egg whites
1 cup (dry) oatmeal
1 Tblsp. Natural Peanut Butter (use Teddy’s)
1/2 wheat bagel with 1 tsp. Honey
Meal Two: 10:15 a.m
4 ounces meat (turkey, chicken, or beef)
1 medium/large yam
1 plain low fat yogurt
TRAIN 12:00 – 1:00
Meal Three: 1:00 p.m
16 ounces Gatorade
2 scoops VP2 (protein). Mix with glutamine
1 banana
Meal Four: 2 to 2:30p.m
4 oz. meat
1 cup cooked rice (mostly brown & some white)
3 oz. broccoli
1 Tblsp. light olive oil with garlic
Meal Five: 5:00p.m
1 ½ Scoops of VP2
1 apple
3 oz. cashews/almonds (get at Nbpt health store)
Meal Six: 8:00p.m
4 oz. meat (turkey, chicken, or beef)
2 oz. cashews/almonds
2 oz. broccoli with 1 Tblsp. olive oil
At bedtime:
Glutamine with water
Condiments: Mrs. Dash, garlic, teriyaki, garlic, lemon
Supplements: Multi Vitamin, Vitamin C, Cod Liver Oil (2 in AM, 2 in PM), Vitrex, Glutamine, Creatine (ISS effervescence)
Water each meal
No more than 2 “cheat meals” weekly.
Total Calories: 2900
Total Grams Protein: 200
Total Grams Carbs: 300
Total Grams Fats: 100
Meal One: 7:15 a.m
5 egg whites
1 cup (dry) oatmeal
1 Tblsp. Natural Peanut Butter (use Teddy’s)
1/2 wheat bagel with 1 tsp. Honey
Meal Two: 10:15 a.m
4 ounces meat (turkey, chicken, or beef)
1 medium/large yam
1 plain low fat yogurt
TRAIN 12:00 – 1:00
Meal Three: 1:00 p.m
16 ounces Gatorade
2 scoops VP2 (protein). Mix with glutamine
1 banana
Meal Four: 2 to 2:30p.m
4 oz. meat
1 cup cooked rice (mostly brown & some white)
3 oz. broccoli
1 Tblsp. light olive oil with garlic
Meal Five: 5:00p.m
1 ½ Scoops of VP2
1 apple
3 oz. cashews/almonds (get at Nbpt health store)
Meal Six: 8:00p.m
4 oz. meat (turkey, chicken, or beef)
2 oz. cashews/almonds
2 oz. broccoli with 1 Tblsp. olive oil
At bedtime:
Glutamine with water
Condiments: Mrs. Dash, garlic, teriyaki, garlic, lemon
Supplements: Multi Vitamin, Vitamin C, Cod Liver Oil (2 in AM, 2 in PM), Vitrex, Glutamine, Creatine (ISS effervescence)
Water each meal
No more than 2 “cheat meals” weekly.
there's a calculator thingy on this site:
http://www.bodybuilding.com/fun/idssports3.htm
it tells you how much of each you need depending on your weight, body fat and activity rate.
i have NO idea how accurate it is tho. maybe some of the people here who know what they need to eat in terms of carbs/protein/fat can try it out and see how accurate it is?
personally i find it to underestimate - or maybe that's just wishful thinking on my part
http://www.bodybuilding.com/fun/idssports3.htm
it tells you how much of each you need depending on your weight, body fat and activity rate.
i have NO idea how accurate it is tho. maybe some of the people here who know what they need to eat in terms of carbs/protein/fat can try it out and see how accurate it is?
personally i find it to underestimate - or maybe that's just wishful thinking on my part
Typically, for general purposes when it comes to food combining, you'll have three P+F meals and three P+C meals.
Try to reduce to 10 carbs when on a P+F meal and 10 fat grams on a P+C meal.
Over at www.johnberardi.com he has some great recipies that will help with this.
Try to reduce to 10 carbs when on a P+F meal and 10 fat grams on a P+C meal.
Over at www.johnberardi.com he has some great recipies that will help with this.