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Originally posted in DB logs, but I'd like to get few more eyes on it. thanks in advanceThought I'd lay out my basic stats and diet. If anyone has any advice, tips, or critiques please don't hesitate to offer them up. I want to make sure I'm getting the most out of this.General stats: 6'0", malepre prep phase: 211.5post prep phase: 206lb 14.8% bf as measured by a handheld device (inaccurate on the high end, but consistent)I'm going to start slow to track fat gain. for this week, the diet will resemble SA, but my plan is to bulk so I'll eventually move my two ULC meals to earlier in the day and add an Intra workout shake.wake: 7:4010g whey isolate10g MCT oil11:30 (Macros: protein-30g, fat-40g)Beef patty full fat cheese10g MCTspinach/broccolli2:00 (Macros: protein-30g, fat-40g)3 eggs (or chicken thigh)4 strips turkey bacon10g MCTspinach/broccolipre workout (5:00)20g MCT oil20g Whey IsolatePost Workout (6:30)50g protein (Blend H + casein)40g dextrose10g leucine8:00 (Macros: protein-25g, fat-10g, carb: 120)4oz lean chicken/fish2 cups white basmati rice2 bowls fruity pebbles6oz Vitamin D milk9:00 (Macros: protein-25g, fat-10g, carb: 120).5 scoop blend H2 cups white basmati rice8oz Chocolate milk (no HFC)sweet potato10:30 (Macros: protein-25g, fat-10g, carb: 120).5 scoop blend H8oz Chocolate milk (no HFC)1 bowl rice crispies/rice chex4oz Vit D milkcream of rice or rice puddingbed (midnight)Estimated daily totals: protein: 215g, carbs: 400g, Fat: 140gNon workout day: Am accel shake, 5 meals at 40g pro / 40g fat, 1 meal at 25g pro / 30g fat (235g pro/ 240g fat)
I would only do 10g of whey for pre workout, anymore and you could be spiking insulin and you don't want that.Also you really don't need 10g of Leucine with your post workout shake 3 to 5 grams is plenty, I take 3grams of Leucine and 10grams of whey with at least one of my backload meals later in the evening. On your ULC days you don't need to eat 235 grams of protein that seems a little high maybe try skipping a meal, other then that your diet seems pretty solid.Cheers
I think that looks really good! I'm going to take some of your meal ideas.Question: do you really need two meals and one shake pre-workout?
Question: do you really need two meals and one shake pre-workout?
When doing DB, yes. More food means more better. 😉
I'm trying to build muscle and I can't possibly fit any more food in post workout, I'm already stuffed with my backload, so additional calories and macros have to go pre workout. A lot of the people on here just have one big meal, but I can't get that much food down at once. I'm trying to adhere as close to the recommendations in the book as possible, so between the ULC portion protein suggestions and the pre workout shake, this is where I ended up.Thanks for the replies. I'll try cutting out a meal on ULC days and see how that goes. more better is always best.
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