- This topic has 4 replies, 3 voices, and was last updated 9 years, 2 months ago by
.
-
Posts
-
hello,
I’m new, would you please help me and review my CBL? Thank you in advance.
Until workout at 4pm, I eat medium protein, hardly any carbs and medium/high fat.
My workout is done at 5pm.
P=Protein C=Carbs F=Fat
Calories until workout: about 700 cal (75P 5C 40F)
5pm – Post workout shake: about 160 cal (20P 20C 0F)
5:30pm – Chickenbreast with rice/potatoes and 1-2 bananas: about 600 cal (25P 110C 5F)
7pm – short-chain carbs; ice cream or something else (chocolate bar, cornflakes…): about 200-700 cal (?P 50-100C ?F)…depends on what I ate
8pm – protein shake: about 110 cal (25P 0C 0F)
Calories after CBL (contains post workout shake): about 1100 cal (70P 200C ?F)
Calories (pre and post workout): about 2000 cal (sometimes more, sometimes less)
Total: at least 145 gram protein, up to 200 gram carbs (all after workout) and about 50-120 gram fat.Is that okay?
I also have some questions:
1) When is the right time to eat bananas? In the first or in the second post workout meal?
2) I’m afraid to eat more calories, especially carbs, because I’m gaining weight very easy.
3) Which foods are the best to eat for the short-chain carbs?Thank you in advance.
Sincerely,
PatrikStats would be helpful, reading the book gives you some guidelines on numbers in the back of the book as well.
Hello Big Tex,
here are my stats:
1,75m, 171lbs (target BW 160lbs)
BF about 10%
After my prep phase, I’ve lost about 2,2kg (about 4.9lbs).Is this enough to give me a review of my meal plan? Or do you need more information?
Of course, I’m reading the book at the moment, but english is not my first language (sorry for bad english at this point), so at some points I have problems.
Thank you in advance.You really need to eat more. At least 170g of protein, and maybe up to 300g carbs (based upon 2g/LBM), with 110-115g of fats maybe? I mean .5g/BW for fats might be a good place to start. I would increase fats during the day to at least be close to the amount of protein you’re consuming.
You must be logged in to reply to this topic.