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Hi,I'm male and 42 years old and I'm 6'4" tall. I'm weighing 229 pounds and my next short aim is to reach 238 pounds, with a min. of fat gain. My Bodyfat-percentage is around 16 %. and I train around 6 pm.My meal plan looks like that:PROTEIN CARBS FAT 440g 322g 82g 4238kcal TOTAL After awaken 6:30 am20 0 0 20gr Glutamin 9 0 0 10g Hydrolized Whey 0 0 6 6g Fishoil 09:15 am 29 0,5 16 125gr Camenbert 30% FAT 30 0 6 6g Fishoil 21 0,1 8 100gr Salmon smoked 20 0 0 20gr Glutamin 01:00 pm 20 0 0 20gr Glutamin 21 0,1 8 100gr Salmon smoked 22 2 2 100gr Turkey grilled 21 1 18 3 eggs PREWORKOUT 05:30 pm 6 2 0 7x Hyper BCAA POWERSTAR 1 1 0 Craze 0 10 0 1x NOX EXPLODE In workout10 0 0 15g BCAA liquid 1st PWO shake 07:15 pm20 0 0 20gr Glutamin 15 0 0 20g BCAA 63 0 0 70g hydolized Whey 0 143 0 150gr Maltodextrin 10 0 0 10g Leucin 2nd PWO - one hour later - 45 0 0 50g hydrolized Whey 0 94 0 100gr Maltodextrin 0 41 0 46gr Dextrose 20 0 0 20gr Glutamin Pro BigPack Ironmaxx 5 0 0 5g Leucin last Meal 19 25 7 400gr Yoghurt 0 0 10 Lecithin before BED 10:00 pm15 0 0 15gr GlutaminSo I have 210g Protein, 4g Carbs, 64g Fat = 1480 kcal before workout and at the rest of the day I have 230g Protein, 320g Carbs and 18g Fat = 2410 kcal.Do you think I can reach my goal to gain muscle with gaining min. of fat with this plan ?Any comments, suggestions for improvement are welcome.
May I ask why you are taking in so much protein? Also why are you not taking in any whole foods? You're better off using whole foods and using powders in a PWO shake. I would keep protein to around your body weight sir. Also use whole foods. Pairing fats with protein during the day and carbs with protein at night with some fats.
Yeah thats right, maybe a little to much.But I take in one day around 100g of Glutamin. This is because I feel better with glutamin and it helps me to recover faster. So, when you substract the Glutamin its 340g Protein left. When I take for example 200g of carbs I have to eat 300g of Noodles. I think this will bloating me little, isn't it? I think the carbs will faster digest, so I can sleep better?What in the macronutrients can I change in preworkout phase and in the carb-phase? Or are the macronutrients ok and what is about the total kcal are they ok or too low or too high?
Curious, have you purchased the CBL book at all? It explains how much you should take it Pre-Workout as well as the carb amounts according to your body weight. Also plenty of threads that can shed light on what carbs are good even podcasts/articles. Definitely not trying to sound rude or not help you sir. Just gathering a bit more information.
Yes Sir, I bought the book but when it comes to the chapter how much carbs I should take I found not a good advice, so I tried it with a.m. meal pla.According to my weight I should eat according to CBL:- for the low carb phase I should eat 960kcal. This is around 116g protein and 52g fat.- PWO and the next meals i should eat 182g Protein hoe much carbs?I need an advice what is for example a meal plan what is good for me. I'm total confused how many carbs I should eat after the workout.So when I take a.m. nacronutrients then I die eat 300g Protein and 52g fat, thats kcal in total: 1713. So when my need kcal need for bulking is for example (this is another thing there is no advice in the ebook how much kcal I should eat), so for example when my metabolic rate at rest is 2400 kcal and I added for training and for bulking 1200 kcal, so I have in total kcal 3600.So when I take the kcal above which is 1713 kcal and substrate it from 3600kcal the I got kcal 1900 left.1900 kcal in carbs are 460g carbs and this is a lot to eatyou understand? Is it possible to give me a meal plan with the macronutrients: Protein, Carbs, Fats in low carb phase and in the following carb loading phase?Sorry I'm confused that there are no concrete statements in the book about the carbs and how much kcal I should take for bulking.Maybe someone can help me out?
I understand. Now for the amount to eat, carbs being this case, that is the max amount your body can store. Being glycogen. You're not striving to eat that amount every time you train. So I would adjust to what works with you. Instead of the 460g, try going lower to around 250g. See how that would fair. Unfortunately no one here can tell you how much to eat, because of training and your daily commute. What works best right now since you're starting out is to follow the book meal macros. Being that you should take in around 55g fat with maybe the same amount of protein or around 100g. You don't want to eat pure protein in the day time. The evenings is when you'll eat the majority of your macros. Now a good base for macros for a training day would be .5-.75g for fats and .8-1.3g protein. For an ULC day I'd have fats to .75g with protein roughly the same as your body weight. Again carb amounts is what training looks like PWO, and how you're feeling.
Ok, thank you.One more thing.How is it when I got a non-training day, can I eat the same things like if I'm on a Training day or should I reduce carbs?How is it with the kcal? Are the kcal on a training day the same as on a non-training day?
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