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I’m 30, 5’11”, 194 lbs, probably 15% BF. I’m doing needsize’s 5x5 program (M,T, Th, F) and no cardio.
I've been reading these boards and searching for info to put together an eating program to bulk without gaining a bunch a ton of fat (though I know I’ll gain some). There are varying opinions on most issues, but from I’ve read the main things I need to do are:
* Eat a surplus of calories from clean foods (calories = 15-20 x bodyweight)
* Eat at least a gram of protein per bodyweight.
* Eat 6+ times per day, consuming about 1/6 of your daily protein intake at each meal.
* Eat only protein + carbs or protein + fat meals (don’t mix carbs & fat).
* Avoid refined/high GI carbs. Stick to oats, sweet potatoes, and green veggies for carbs.
* Fats should come primarily from EFA’s, extra virgin olive oil, flax/fish oil, and natty pb.
I’m confused about the following:
* Macronutrient ratios. If I’m only taking in 200g of protein a day, but I need 3,500 – 4,000 calories a day, then protein is only making up <25% (800 calories) of my daily diet – WAY low.
So do I double my protein intake? If not, where I do get the rest of my calories from, since the fibrous carbs are so low in cals?
Maybe if someone with similar calorie requirements could post a sample day of meals, that would help.
* The protein + carbs or protein + fat meals. Does everyone follow this guideline of not mixing carbs & fats at the same meal?
* I workout early in the morning. I take a scoop of ON protein powder (23g) with half of a banana 30 minutes before I workout (that’s the earliest I can eat), and take two scoops of protein powder (46g) in 12 oz. skim milk with a cup of strawberries or blueberries post-workout. Is this okay?
* I've been thinking about incorportating some HIIT cardio on Wed and Sat. Is this a bad idea?
Thanks & karma to all who help.
I've been reading these boards and searching for info to put together an eating program to bulk without gaining a bunch a ton of fat (though I know I’ll gain some). There are varying opinions on most issues, but from I’ve read the main things I need to do are:
* Eat a surplus of calories from clean foods (calories = 15-20 x bodyweight)
* Eat at least a gram of protein per bodyweight.
* Eat 6+ times per day, consuming about 1/6 of your daily protein intake at each meal.
* Eat only protein + carbs or protein + fat meals (don’t mix carbs & fat).
* Avoid refined/high GI carbs. Stick to oats, sweet potatoes, and green veggies for carbs.
* Fats should come primarily from EFA’s, extra virgin olive oil, flax/fish oil, and natty pb.
I’m confused about the following:
* Macronutrient ratios. If I’m only taking in 200g of protein a day, but I need 3,500 – 4,000 calories a day, then protein is only making up <25% (800 calories) of my daily diet – WAY low.
So do I double my protein intake? If not, where I do get the rest of my calories from, since the fibrous carbs are so low in cals?
Maybe if someone with similar calorie requirements could post a sample day of meals, that would help.
* The protein + carbs or protein + fat meals. Does everyone follow this guideline of not mixing carbs & fats at the same meal?
* I workout early in the morning. I take a scoop of ON protein powder (23g) with half of a banana 30 minutes before I workout (that’s the earliest I can eat), and take two scoops of protein powder (46g) in 12 oz. skim milk with a cup of strawberries or blueberries post-workout. Is this okay?
* I've been thinking about incorportating some HIIT cardio on Wed and Sat. Is this a bad idea?
Thanks & karma to all who help.
