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If I read the charts right I should be eating between 7-800 grams of carbs at night. Can this be right? I am wondering if this is right how do others actually get this much achieved? I work out at 5am so I want to be sure to really spike my insulin at night. Your help and advice is greatly appreciated.
I dont see anywhere in the book on how I figure what I should shoot for compared to that amount. I am 225 but want to get to 210. I am roughly 12% bf. During the day I am at 89-160g of protein and 39g of fat and to be 850 calories or less. Then I am to eat 57-102g of protein during loading and then the only other measurement I see is the 7-800g of carbs. What should I try and shave off this. I want to follow SA at this time and get to about 9% bf. So maybe 4-500g of carbs? Which is still a huge amount. It is saying to do 2 carb meals and a dessert so I would need about 150g each meal and another 150 for dessert roughly.
It doesn't say anywhere in the book. You have to find that number for yourself.Another member came up with using a 1.5 multiplier with that number and dividing that over the weeks how ever you see fit. So after/before a bigger workout have more carbs, and after/before light workouts have less carbs to hit a number at the end of the week.
If I figure a 1.5x the carb amount on the chart and then divide out by 5 lifting days and each day being equal that would equate to 240ish grams of carbs a night. Wanting to be at 210lbs does that sound about average?
I weight 200lbs and I eat 300g most days. I'm planning on having my off days be around 150g and backloading every day.
WOW. Even my 240 seems low. Last night I had A large bowl of cocoa pebbles3.5 servings of tater totsPB&J sandwich on wonder bread with lots of jellyApple turnover50g of protein powder mixed with 8-10 ounces of 1% milk.I approximated about 2-250 g of carbs. I have to say that is alot of food to eat. I will need to learn to enjoy this a little more. Any comments or suggestions on my meal?
The only thing I would say is holy shit eat more fat earlier in the day. Or later in the day. I mean, hitting 39g of fat with over 100g of protein earlier in the day is causing you not even to hit .5g fat per 1g protein. If you want to lean out, I will share what has worked with me for getting considerably leaner while also putting on a little muscle. For fats, I shoot for most of them to be earlier in the day, but I am NOT afraid of fat in the backloads. As long as you aren't hitting ridiculous numbers for fats, you will be okay. I also make most of my earlier day fats come from coconut oil (MCTs are the bomb) and butter, just out of preference. What I would say is a good deal for leaning down is to hit anywhere from .5-.75g/lb of bodyweight in fats per day. I would also say to start carbs around 225-275g (right around 1g/lb of bodyweight) and, of course, hit at least 1g/lb in protein. As far as carb breakdowns go, I am a fan of russet potatoes (easily digesting starches), hawaiian sweet rolls, and breads. For junkier carbs, I usually go with doughnuts or pastries. The only thing you are really looking to avoid is excess fructose, which can come from HFCS or sucrose (which is half fructose.) But your backload choices look to be fine as well. This is what I have done, and it seemed to work out well for me! Hope it helped.
OK so my carbs and protein seem good but up my fats. I was just going by the charts recommended. Maybe I read them wrong. Shooting for .5-.75 of body weight on fat will definitely increase the amount that I eat. I was going to really try and hold off on foods till lunch after my recommended post workout shakes. Should I try and fit some fats in the am snack though?Is there a section in the forums for backload meals? That would be awesome. I went to the store last night to pick up a bunch of foods and was really unsure of how to put it together. I think I will eliminate the tater tots as the amount of grease in them made me feel horrible since I have been eating real clean. I would really like some options of foods that I can make at home and really jack my insulin high since I work out in the a.m. I had alot of trouble finding desserts that did not contain the HFCS and such.
If you need a snack, then yes a little fats here and there will not hurt. Also there is actually a place that has meal ideas for backloads. Its under Foods! as well as in other member's logs. Generally white rice and potatoes are great along with pastries.
OK so my carbs and protein seem good but up my fats. I was just going by the charts recommended. Maybe I read them wrong. Shooting for .5-.75 of body weight on fat will definitely increase the amount that I eat. I was going to really try and hold off on foods till lunch after my recommended post workout shakes. Should I try and fit some fats in the am snack though?Is there a section in the forums for backload meals? That would be awesome. I went to the store last night to pick up a bunch of foods and was really unsure of how to put it together. I think I will eliminate the tater tots as the amount of grease in them made me feel horrible since I have been eating real clean. I would really like some options of foods that I can make at home and really jack my insulin high since I work out in the a.m. I had alot of trouble finding desserts that did not contain the HFCS and such.
Okay, I'll take this point by point, just to make it easy to read!-As far as the charts go, they are confusing in that they list the MINIMUM amount of fat you need to function day-to-day. Definitely increase lol. -I would say wait about an hour after taking PWO shake, and then eat ULC as normal. -For an A.M. snack (and for ALL meals) keep a ratio of at least .5g fat/1g protein.-Things to make at home... Mashed potatoes are always a good goto for some clean starchy goodness. You could also try your hand at pastry making and such. Tex has some great recipes. -also, PIZZA-As far as desserts go, look around town for somewhere like a doughnut shop and you can get fresh stuff. Or you can go to the bakery section of Walmart/Brookshires/wherever and you can usually find stuff without HFCS, especially doughnuts and cookies and rolls and such. Sucrose is OK, just make sure you don't eat like 200g of sugar or something. -Since you are training in the A.M., I would personally say keep your backload to one big meal later in the evening. Something like: -5 P.M. --ULC dinner 8-9 P.M. --Gluttony -10-10:30 -- bed. You can adjust for your schedule, but as stated here it would be one big meal around 8 or 9, and then go to bed around 10. Hope that helped!
Thank you so much. This is a real big help that is not learned from the book. I have looked for a food section but the only one I can find is the ULC meals. I have to be careful to in my situation because my wife is eating a low carb diet and does not work out so all of these things that I need to eat she REALLY wants to but cant so i am hoping for some options that do not fill the house with its smell with what she wants but cant have.Last night I ate all of my carbs at 9 except the cereal. Eating them at the later meal will help alleviate my wifes temptations a bit since I wont be right in front of her. ;DWhen I went to the grocery store they had alot of in-house made pasteries but seemed like almost all of them had some form of HFCS and I wanted to stay away from that.The pizza idea has me looking for a local place that it would be convenient for me since it is stated to not use the freezer variety due to processing it so much.Ideally for a dessert type food I would love to be able to find a solution that I can make at home and know what goes into it. I am coming from a very clean diet of low-glycemic carbs and dont want to have the feeling of crap food if I dont have to. It is also a challenge trying to find these desserts and such with actual labels and having them fresh. It is a battle of labels and not fresh or fresh with no labels ???Still getting so many grams of carbs down will be a challenge no matter what I eat. 😮I will keep looking for the foods section that has the loading foods.
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