Info / Advice / etc...

[pintoca]

Thanks, I appreciate all of your info. One thing I can't figure out is a good Protein/Carb/Fat split. I've put all of my info into Pintoca's Calculator spreadsheet, and it's set at:

Mon/Tue/Wed/Fri/Sat
2,873 kcal
45% protein (323g)
25% carb (180g)
30% fat (96g)

Thurs/Sun
3,490 kcal
35% protein (305g)
50% carb (436g)
15% fat (58g)

So I'm wondering how those percentages came to be, or if they're a "given" for weight loss formulas.

Hi there, the %s are commonly used for cutting, taking into consideration most people reacts positively to a reduced-carb intake, but not too low as to hamper overall strenght (which you will need for your lifting).

Fat, good fats, are normally recommended to be between 20 to 30% of daily cal intake. These ratios have a 5% margin on any direction. Take them as a starting point and play with them. When it comes to diet, nothing is casted in stone.

The reason why the macros are basically upside down for the Thu/Sun is that you want to cycle your carbs/cals, to keep your thyroid working as it should be. Don't make the mistake of thinking this higher cals day will set you back, it wont.

You are on your track man, keep going.

 

[Thundergut]

Thanks Nik and Pintoca for the continued advice, I really appreciate it.

Today I'm going to work on putting a diet down on paper. If anybody has some good meal ideas, I'm all ears. Looking for meals I can cook well in advance and freeze/fridge and take to work.

Pintoca, quick question for you on the CTS Calculator spreadsheet:

On my Mon - Tue - Wed - Fri - Sat split, you can see above I have it at 323g protein, 180g carb, 96g fat. Down below, the PWO shake is 74g protein, 74g carb (37g dex, 37g malto).

Now, does the PWO shake figure into your numbers? Like...if I take the PWO shake as listed, that means I only need to find 249g protein, and 106g carb elsewhere in my diet? Or is the PWO shake in-addition to the above listed diet recommendations?

 

[pintoca]

Thanks Nik and Pintoca for the continued advice, I really appreciate it.

Today I'm going to work on putting a diet down on paper. If anybody has some good meal ideas, I'm all ears. Looking for meals I can cook well in advance and freeze/fridge and take to work.

Pintoca, quick question for you on the CTS Calculator spreadsheet:

On my Mon - Tue - Wed - Fri - Sat split, you can see above I have it at 323g protein, 180g carb, 96g fat. Down below, the PWO shake is 74g protein, 74g carb (37g dex, 37g malto).

Now, does the PWO shake figure into your numbers? Like...if I take the PWO shake as listed, that means I only need to find 249g protein, and 106g carb elsewhere in my diet? Or is the PWO shake in-addition to the above listed diet recommendations?

yep that is right, this mean, you need to eat 249prot and 106carb.

Someone asked once if the PWO should be added to your daily figures: Of course!!! taken at the wrong time and under wrong conditions a PWO shake can be very fattening!!! all that sugar! lol

 

[Thundergut]

Sent you a quick PM Pintoca