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hey guys!i want to present you my meal plan and ask for some ideas to maybe improve it.sooo...:training day(eod):9am:-10g whey protein+15g crunched coconut(has about 70% coconut oil and just tastes ood with some whey protein)+a green tea1-2pm:-5 egg whites+1 whole egg+100g ham+10g coconut oil+10g fish oil+1 onion+salad4pm(pre workout):-5g creatin+3g beta alanine+5g arginine+caffeine(nom nom nom... :P)6pm(post workout):-40g whey protein+10g creatin+some rice cakes(like theme more than some carb-powder!)7-8pm:-250g corn flakes+30g whey protein+300-400g frozen strawberries10pm:-200-250g of chicken+mixed vegetables+1000g potatoesoff day:9am:like on training day1-2pm:like on training day4pm:like the meal before(just really like this omelette :))7pm:-can of tuna+broccoli+cheese+some oil10pm:like the meal before+maybe some lw carb nuts over the day
for several(most practical) reasons!-i like this omelette like it is ,without a big amount of egg yolks,just better(really!:P)-i tend to go pretty overboard with my calories,so i kinda "spare" theme for the rest of the day(i´m a hungry dude,but at the same time tend to get fat pretty easy)-kiefer set something about the high amount of leucine in the yolks which could cause a significant insuline releasethese are the main reasons.i know that the p/f-ratio in the first half of the is more 70/30 than 50/50 but i would take in a lot more calories by eating really fat foods to get me saturated(sorry,do you call it like his in that context,i´m from germany...:)) till training.
It's pretty important to be closer to 1:1 protein/fat grams.Even with yolks having leucine, you are still better off using them, 4-5 whole eggs and some fat are great.Don't worry about the extra calories you will take it, in fact you might end up taking in less because you will likely feel less hungry.
It's pretty important to be closer to 1:1 protein/fat grams.Even with yolks having leucine, you are still better off using them, 4-5 whole eggs and some fat are great.Don't worry about the extra calories you will take it, in fact you might end up taking in less because you will likely feel less hungry.
How about 300-400 g of strawberries PWO? Dont you want to avoid low glicemic food post workout?I try to have some fruit on off days and make sure it fits in 30g limit
400g of strawberries really isn't that much.Anyway, yeah you are best to limit fructose and not eat low GI foods, but having some fruit in a backload wont hurt at all. If you want to make it higher GI then add dextrose.
It's pretty important to be closer to 1:1 protein/fat grams.
Maybe add some bacon (I know I do....) to balance the protein from the eggs if you prefer the whites for personal reasons. I have 2 whole eggs for the reason mentioned in the book - just because 5-6 eggs was supposed to be a "no-no".Having both coconut and fish oil at the same time isn't something I recall and I thought only 5g/fish oil? That's about a tbsp of the type that I use (each"serving" only has 1.75g Omega 3's).
ok guys,what i could do is switch the ham with bacon,which should already make a big difference in the p/f- ratio.is this 1:1 ratio on off days as important as on training days till training.if not,i would change it first only in my omelette on raining day and stick wth ham at the off days.thanks for the help so far - really appreciate it! 🙂
ok,already pimped my eggs with bacon this morning.tasted even better,kept me satisfied for like 5 hours and got me a pretty good workout today with a big pr in the overhead press-->life´s good! 🙂but can someone explain to me why it´s so important to keep this ratio and what exactly is so wrong about not keeping it.(really have no idea!)and again:thanks for the support!
If you have your protein to high it will lead to larger insulin releases from eating it, it will also cause your body to stop running on ketones and go back to glucose, which if you aren't eating carbs has to come from gluconeogenesis, which will either be from the protein you eat or from muscle tissue.
ok,already pimped my eggs with bacon this morning.tasted even better,kept me satisfied for like 5 hours and got me a pretty good workout today with a big pr in the overhead press-->life´s good! 🙂but can someone explain to me why it´s so important to keep this ratio and what exactly is so wrong about not keeping it.(really have no idea!)and again:thanks for the support!
Animal fats are very important in the lower carb portion of the day. Backloading tends to negate the calories in /calories out paradigm so in extreme cases that might some into play but that this stage I wouldn't worry about it. Keeping the animal fat up will allow your body to efficiently burn fat throughout the day, keep your hormone levels stable, keep you satisfied until your workout, and provide the energy needed for the workout. What is your goal with backloading? Also what are your current stats (age, weight, height, bodyfat)?
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