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pintoca
New member
Ok, I just came back to my normal life and had a chance to review your diet. Here are my concerns:
1. The model I propose (based on what I see works wonders for me) is to zig-zag cals AND cals... Having said that, when you review the numbers I recommend you will see that on low cals days, it is conveniently also your low carbs days. In this regard you need to increase your protein and fat and decrease your carbs for the low cal days (try staying close to the numbers, 2500 cals is a good number for your size).
2. On the other hand, High cal days match also your carb-reload days... these days you need to consume way more cabrs (300+ grams) of the GOOD carbs (don't go eating fruits and sugar!!!). Particularly good are starchy carbs (Yams, oats, etc). One thing you should definitely NOT do is increase your fat on HIG carbs: FAT STORAGE COMBO... so up your carbs and lower your fat for high cals days... you will be a bit bloated for a couple of days afterwards due to water retention but iti is all good.
Large muscle groups (legs, back, etc) training should be ON high-carbs day or the day after to take advantage of the extra-energy.
BTW... where is your PWO shake??? you need to count those cals-carbs-prots as well...
Pintoca
3. The third trick I implement, besides cals-carb zig-zag on a weekly basis , is cals-carbs tapering on a daily basis: You eat more at the beginning of the day and eat less towards the end of the day. I particularly stop eating carbs (besides PWO) at about 13:00 everyday. (except on high carbs days when I eat carbs with every meal).
Here is a diet I will follow starting in 10 days, it is too low in cals for your size, but it gives you an idea of how it looks like:
http://cts.ccfiles.de/Pintoca_CTSApr05_Diet_v1.0.jpg
username is elite
password is ctsapr2005
1. The model I propose (based on what I see works wonders for me) is to zig-zag cals AND cals... Having said that, when you review the numbers I recommend you will see that on low cals days, it is conveniently also your low carbs days. In this regard you need to increase your protein and fat and decrease your carbs for the low cal days (try staying close to the numbers, 2500 cals is a good number for your size).
2. On the other hand, High cal days match also your carb-reload days... these days you need to consume way more cabrs (300+ grams) of the GOOD carbs (don't go eating fruits and sugar!!!). Particularly good are starchy carbs (Yams, oats, etc). One thing you should definitely NOT do is increase your fat on HIG carbs: FAT STORAGE COMBO... so up your carbs and lower your fat for high cals days... you will be a bit bloated for a couple of days afterwards due to water retention but iti is all good.
Large muscle groups (legs, back, etc) training should be ON high-carbs day or the day after to take advantage of the extra-energy.
BTW... where is your PWO shake??? you need to count those cals-carbs-prots as well...
Pintoca
3. The third trick I implement, besides cals-carb zig-zag on a weekly basis , is cals-carbs tapering on a daily basis: You eat more at the beginning of the day and eat less towards the end of the day. I particularly stop eating carbs (besides PWO) at about 13:00 everyday. (except on high carbs days when I eat carbs with every meal).
Here is a diet I will follow starting in 10 days, it is too low in cals for your size, but it gives you an idea of how it looks like:
http://cts.ccfiles.de/Pintoca_CTSApr05_Diet_v1.0.jpg
username is elite
password is ctsapr2005
