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Alaric
03-06-2004, 04:12 PM
This diet wraps my largest carb feeding meals around my workout. Hugo Riveria wrote an article on this, saying:



The macronutrient redistribution method is really simple. You still keep a 40% Carbs, 40% Protein and 20% Fats macronutrient ratio.
However, you redistribute the macronutrients according to the body's needs instead of following a hard and fast rule of 40/40/20. In other words, you will consume carbs when they will be needed and used most efficiently by the body. The timing of the carbs is what should make this method work as we will be taking the carbs only when the body needs them and in amounts that do not shut down the fat loss process.


17 years old
5’10-5’11
165 lbs
Bulking, with a 40/40/20 – P/C/F Ratio

On training days

Daily Caloric Intake: 3000 cals
Daily Protein Intake: 300g
Daily Carb Intake: 300g
Daily Fat Intake: 67g

Daily Schedule (Training Days):

6:45 am – Wake up
7:25 am – Meal 1 - Breakfast
9:35 am – Weight Training Workout
10:35 am – Meal 2 - Post Workout Shake
1:30 pm – Meal 3
2:00 pm – Afternoon Nap
4:00 pm – Meal 4
6:30 pm – Meal 5
9:15 pm – Meal 6
9:45 pm – Sleep

Meal Breakdowns

Beside each meal name, I will have a range (goal) for how my p/c/f intake for that meal. I may be off by a couple grams overall though. Ratios are always (P/C/F)

Meal 1 – (50 grams protein, 75 grams carbs, 9 grams fat)
1 Whole Egg - 74 calories (6.2 / 0.3 / 5)
9 Egg Whites – 150 calories (32.4 / 2.4 / 0)
2/3 Cup of Oatmeal w/ 4tsp Splenda – 250 calories (10.4 / 42 / 4)
1 Medium Apple – 71 calories (0.35 / 20 / 0.235)
10 Baby Carrots (95g) – 35 calories (1 / 10 / 0)

Totals = 580 Calories (50 / 75 / 9.235)

* I sprinkle a tad of protein powder onto my oatmeal for taste

Meal 2 – (50 grams protein, 75 grams carbs, 8 grams fat)
2 Scoops ON Whey – 220 calories (46 / 6 / 3)
1 Large Apple – 110 calories (0.5 / 29 / 0.360)
2 Strawberries – 22 calories (0.4 / 3.5 / .2)
1 Cup Spaghetti – 173 calories (7.4 / 35 / 0.756)
1 tbsp Cashews – 50 calories (1.3 / 2.8 / 4)
Totals = 525 Calories (55.6 / 76.3 / 8.3)

*To lower down the protein, it won’t be 2 full level scoops of ON Whey, the second scoop will probably be only 4/5 full)

Meal 3 – (50 grams protein, 50 grams carbs, 8 grams fat)
1-Cup Brown Rice – 218 Calories (4.5 / 46 / 1.6)
5 Oz Chicken Breast (before cooking) – 234 Calories (44 / 0 / 5)
1 Cup broccoli – 30 calories (2.5 / 6 / 0.3)

Totals = 482 Calories (51 / 52 / 7)

* Chicken Breast is just an approximate, since spices may vary.

Meal 4 – (50 grams protein, 50 grams carbs, 8 grams fat)
1-Cup Brown Rice – 218 Calories (4.5 / 46 / 1.6)
5 Oz Chicken Breast (before cooking) – 234 Calories (44 / 0 / 5)
1 Cup broccoli – 30 calories (2.5 / 6 / 0.3)

Totals = 482 Calories (51 / 52 / 7)

* Chicken Breast is just an approximate, since spices may vary. Broccoli may be replaced with other vegetables such as lettuce, carrots, and/or celery.

Meal 5 – (50 grams protein, 25 grams carbs, 17 grams fat)
2 Scoops ON Whey – 220 calories (46 / 6 / 3)
2 tbsp heavy Whip Cream – 103 calories (0.6 / 0.8 / 11.2)
Half banana – 60 calories (1.5 / 15 / 0.5)

Totals = 383 calories (48.1 / 22 / 15)

*Whip cream could be replaced with 1tbsp flax oil. Also, bananas would not be consumed on a daily basis, may be replaced with:
1 Medium Apple – 71 calories (0.35 / 20 / 0.235)
6 Strawberries – (0.6 / 8 / 0.3)

Meal 6 – (50 grams protein, 25 grams carbs, 17 grams fat)
2 Whole Egg - 148 calories (12.4 / 0.6 / 10)
10 Egg Whites - 125 calories (30 / 2.6 / 0)
1/3 Cup of Oatmeal w/ 4tsp Splenda – 250 calories (5.2 / 21 / 2)
1 tsp flax oil (0 / 0 / 6.5)

Totals = 523 Calories (47.6 / 24.2 / 18.5)

Please feel free to critique my diet, on OFF days. I'll be following a different diet, which I'll post in a reply below.
My schudule is as follows:
Monday - ON
Tusday - ON
Wednesday - OFF
Thursday - ON
Friday - ON
Saturday & Sunday - OFF

DAILY INTAKES: 2985 Calories (302.7 / 301.5 / 65)

Alaric
03-06-2004, 04:15 PM
OFF Training Days

Meal #1
2 whole eggs + 4 egg whites
6 - 8 oz. 93% lean beef or chicken
½ - 3/4 cup oatmeal before cooking
1 TBS Flax Oil

Meal #2
Protein Drink: 2-3 Scoops Protein, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries

Meal #3
8 - 10 oz. chicken (before cooking)
6 - 8 oz. sweet potato or 1/2 – 1 cup cooked rice
2 cups vegetables (broccoli, etc.)

Meal #4
Protein Drink: 2-3 Scoops Protein Powder, 4-6 TBS whipping
cream, and 12-18-oz water
½ banana or 4 frozen strawberries)

Meal #5
8 - 10 oz. sirloin steak or lean meat
2 cups vegetables
6 oz potato
1 TBS Flax Oil

Meal #6
10 -oz chicken breast, 2 cups vegetables;
Or: 3 Scoops protein powder, 6 TBS whipping cream, 20-oz water

Alaric
03-06-2004, 07:13 PM
I realized that I came just under 134 calories under 3000, but sometimes I may be eating beef instead of chicken, so there is a gap for that reason. I might sneak in a 7th meal cause sometimes I'm hungry, a much smaller one, such as a patty. If not, I'm still eating more than 17x calories than my bodyweight, good enough for a bulk.

NateWheeler
03-06-2004, 08:38 PM
Sounds great man, and good luck...

cant wait til May 13, thats when I get my license (and also when I start my super training schedule/diet, which is soon to come, it will knock your socks off!)

One thing though, how can you eat the SAME exact foods at the SAME exact time EVERY day? I mean I have no problem following my current nutritional plan, but it changes everyday, but they are equally healthy changes.

Are you ever gonna change anything up?

Alaric
03-06-2004, 09:23 PM
Thank you Natewheeler, good luck on getting your liscense and training/schudule :thumbup:

As for the same meals at the same time every day. Its all part of my schedule, I go to school and I really don't have any other time to eat. I'm just fortunate my breaks are evenly distributed this semester in comparison to my last (I had 5 hours of straight classes and no breaks inbetween).

For the most part, I'll be keeping to my diet, however, I'm bulking, so I might sneak in a cheat meal or two during the week. Meals 3 or 4 can change during the day, but not both. For example, one day I might deicde to have lasagna with some vegetables instead of meal 4, but meal 3 would stay the same. Again, this is a good reason why I have that 100 calorie deficit, gives me more room to play around with my foods.

Alaric
03-07-2004, 04:11 PM
Recalculated my totals, found out that I forgot to take into consideration one scoop of protein, that brought up my caloric intake up to 2985, don't have as much room to play around, but still some at least. Included in the main post I've added my daily
Caloric (Protein / Carbs / Fat) totals. P/C/F Ratios are in grams

Alaric
03-08-2004, 08:02 PM
Made a couple minor changes to the diet, and fixed up the calculations a bit. I might be experimenting with trying to increase my pre and post workout carb intake to 75% of my daily carb intake, but for the next 3 weeks I'll be giving this plan a shot.

chris mason
03-08-2004, 08:22 PM
That diet will not end up doing much for you if you are a typical 17 year old with a revved up metabolism. It quite simply doesn't have enough calories in it.

Give this article a read:

http://www.atlargenutrition.com/gainingmass.php

Alaric
03-08-2004, 08:32 PM
Good read chris, and thank you. I will most likely up my caloric intake 500cals at a time, if I up this to 3500 I'll be having an intake of about 21cals per pound. Your article recommended me doing 25, but I want to slowly progress up there, because next week I'm going to substitute a minute cut cycle to relieve some of the bodyfat I've gained these past few months (been on a long bulk).

In a couple of weeks, I may end up eating a 4k diet. :)