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Hi,I'm new to CBL and workout in the mornings, at 4:30am (get up at 4am, drink green tea and then off to the gym). I'm a little confused on carbs to take after workout (none?) and at dinner / post-dinner. I'm focusing on strength accumulation and want to lose bodyfat - am currently 147 lb, 15% bf, 5'7", 40 y.o.I'd appreciate seeing other people's daily nutrition plan so I can understand timing of macros - I understand everybody is different and am mostly trying to understand carb intake post workout (given my early morning schedule) vs. at dinner time at 6pm, vs. after dinner.Thanks!
Thanks for your response.My delta weight calculation based on 2 lbs lost is 182g baseline carbsSay I want to go to 150lb, the BW to carbs calc says baseline should be 525g carbs--> Are these baseline carbs what I should shoot for the entire day?The pre-carb mealtimes macro calculator saysTarget wt 150Prot lo 64Prot hi 114Fat 28Low carb cals 600Prot def low 41Prot def hi 73So is it right to saytotal pre-6pm dinner/carb meal should be600 cals total, including 28g fat and 64-114g protein... leaving 0 cals to carbs pre-dinner?At dinner and after dinner, is this where I use the baseline carbs number, which looks like range of 182g-525g?Thanks for your help!-Ed
That's the baseline your body can potential store in muscle/glycogen. The chart is a good starting point for where you should be, from there you will have to experiment.
Hi,I'm new to CBL and workout in the mornings, at 4:30am (get up at 4am, drink green tea and then off to the gym). I'm a little confused on carbs to take after workout (none?) and at dinner / post-dinner. I'm focusing on strength accumulation and want to lose bodyfat - am currently 147 lb, 15% bf, 5'7", 40 y.o.I'd appreciate seeing other people's daily nutrition plan so I can understand timing of macros - I understand everybody is different and am mostly trying to understand carb intake post workout (given my early morning schedule) vs. at dinner time at 6pm, vs. after dinner.Thanks!
I would skip carbs in the PWO if that's your goal. I'd leave carbs out and replace them with some MCT...If you were doing DB, or more concerned with adding a bit of muscle, I'd say add some carbs to the PWO..
TCB thanks – is it realistic, do you think, to try to both gain muscle and lose fat at the same time? I've been having a banana and quest bar post workout, sometimes just a banana, and hesitate to have absolutely no carbs. I do however want to drop bodyfat since I'm at 15% and am pretty small as it is.Thanks,Ed
TCB thanks - is it realistic, do you think, to try to both gain muscle and lose fat at the same time? I've been having a banana and quest bar post workout, sometimes just a banana, and hesitate to have absolutely no carbs. I do however want to drop bodyfat since I'm at 15% and am pretty small as it is.Thanks,Ed
It's up to you. You can't fully serve two masters.Carbs PWO after AM training is going to sacrifice some fat burning time in exchange for a potentially increased anabolic period. So it really depends what your primary goal is.Though in the grand scope of things, it's a bit of minutiae.
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