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Originally Posted by beefcake  k here it is..... i already know majority of the replies to this are gonna ask....like whats my BMR, how much protein carbs calories and fat do i consume in the average day. well i know what my bmr is but it doesn't matter because i am on my feet all day burning calories like its cool, and how many calories do i burn in the gym, only god could answer that question with his calculation as too how intense my workout was that day. What im looking for with this thread is any advice on how to force down some extra carbs throughout the day. my protein intake is where it should be and then some. i eat enough fat too, just not enough carbs. just tryin to up my carbs here nothin major.my genetics are quite ecto-morph like but over the years i have transformed my body into a meso, but currently im on a platau from hell, so any advice is greatly appreciated, please no bs tho thanx |
I follow a diet plan that I call "The Anabolic Nutrient Timing Method". It's based on an AM workout and goes something like this:
- preworkout meal is a protein shake & creatine transport system
- postworkout meal is the same shake
- 30 minutes later, Meal #1: Small serving of lean protein source, high GI carb, protein shake. Example - egg whites, white toast, & protein shake. Must be a solid food meal & liquid protein shake to combine fast and slow digestion.
- 60 minutes later Meal #2: MRP. Must be a liquid meal
- 60 minutes Meal #3: Same as meal #1, you can change the food you eat, but the serving size, carb count, protein count should be about the same.
- 2 Hours later Meal #4- Lean protein source & low GI carbs. Example chicken breast, green beans, and brown rice.
- 3 Hours Later Meal #5 - MRP
- 2 Hours Later Meal #6 - Same as meal #4. You can change what you eat, but the principle applies. Lean protein source & low GI carbs, make sure you're getting plenty of vegetables and fiber, and keep the protein, carb intake the same.
This is similar to a diet I follow. This is based around someone that trains in the morning. The idea here is the pre & post-workout drink mix for fast digetsting protein and energy. That is followed by the "three hour window" where you consure three small meals withen the first three hours after you train, which are the most important times to give your body the nutrients it needs. In those meals you are combining solid meals, which will digest slower and liquid food which will digest quicker, and the carb sources are fast digesting carbs. Then, you are evenly spacing out meals throughout the rest of the day, alternating between liquid and solid meals. These solid foods will be much slower digesting with more focus on getting vegetables and fiber from your carb choices, where earlier fast digestion was the importance to restore muscle glycogen post-workout. Again this is a diet structure, but not one meant specifically for an individual. You would have to play with quantities to get it right for you.