My revised diet for LBM gain... your thoughts?

[|D_J^B_J|]

Unfortunately, now that uni is about to restart, I will have to change my training time from the morning to the evening. Along with that, I will also have to change my diet. Past experience has told me that my maintenaince is somewhere around 2300 - 2400 KCal, so I will try to eat around 3000 calories on training days and 2800 calories on cardio/rest days. I lift 4 days a week, do HIIT twice a week, and cardio once a week at a constant pace (I'm guessing at around 75% of MHR). Once every two or three weeks I may rest instead of doing the cardio session.

Here is what I had in mind:

LIFTING DAY:

8:00am - MEAL ONE:
- 2/3 cup (raw measurement) oatmeal in water
- 4 TBSP fat-free yoghurt
- ½ banana
- 3 TBSP blueberries/raspberries
- 1 apple OR 1 orange OR 5 strawberries
- 1 cup egg whites
[710 Kcal, 38g PRO, 110g CARBS, 5g FATS]


11:00am - MEAL TWO:
- ANPB sandwich on whole rye bread
- 1/2 cup egg whites
[295Kcal, 16 g P, 28.5g C, 5g F]


2:00pm - MEAL THREE:
- Canned salmon / canned tuna in springwater (no added salt)
- 1 whole egg
- XL Mixed green salad with 1 teaspoon EV olive oil + white vinegar dressing
[295 Kcal, 30g P, 8g C, 12g F]


4:00pm - MEAL 4 (PRE-WORKOUT MEAL):
- 100g (cooked) brown rice,
- ¼ cup onion, ½ cup chopped spinach +celery
- 1/2 cup egg whites
- 1 TBSP soy sauce
- 50g reduced-fat ricotta
[295 Kcal, 21.8g P, 42g C, 3.5g F]


-------------[5:00 - 6:00pm --> TRAINING] ---------------


6:00 - 6:30pm - MEAL 5 (POST WORKOUT SHAKE):
- 1 scoop (30g) whey isolate
- 1 scoop (30g) dextrose
- 1 scoop (30g) maltodextrin
[360 Kcal, 30g P, 60g C]


7:30pm - MEAL 6 (POST WORKOUT MEAL):
- 280 – 300g (raw) beef/chkn/fish
- 1 sweet potato/ 1/2 cup (cooked) brown rice/ 1/4 cup (raw weight) beans
- XL serve green veggies
[650 Kcal, 62g P, 60g C, 15g F]


10:00pm - MEAL 7:
-166g cottage cheese (about a third of the container)
-1 TSP ANPB
-2 TSP UDO’s oil
[400 Kcal, 26g P, 10g C, 18g F]


Low calorie condiments (used sparingly) = stevia, SF syrups, SF sauces, garlic flakes, onion flakes, herbs, spices, wholegrain mustard, white vinegar

TOTAL:
3005Kcal, 225g P (32%), 320.5g C (48%), 65.5g F (20%)


- Any initial comments/suggestions??

- I am an ectomorph so I have avoided lifting and doing cardio on the same day, and was thinking of downing some food during the night when I wake up for nature's call (yes, this always happens ) to maintain an anabolic state. I was thinking maybe a glass of skim milk or bowl of low-fat yoghurt/cottage cheese. Something I can keep next to my bed and not have to walk to the kitchen half asleep to prepare.

Which of the above options (milk/yoghurt/cottage cheese) do you think would be the best option at this time and the least likely to be stored as fat???


- On cardio/rest days, my meals will be the same, except I will not be having the PWO shake and will add 100g of grilled turkey breast (instead of the canned fish) and about 1/4 cup (raw measurement) of dried beans to my 2:00pm meal in order to increase my daily calories to 2800 and ensure the same macro breakdown (32/48/20) as my lifting days.

(One last question)... Just to confirm, adding a pro/fat meal before doing cardio or HIIT will NOT aid in shedding BF since I am already on a calorie surplus, right?? My reasons for doing HIIT and cardio are to MINIMIZE BF gain, increase speed and maintain an aerobic base. In that case, I'll just have a pro/carb meal before AND after HIIT and cardio to ensure a 30/50/20 macro breakdown. Let me know if I'm on the right line of thinking here that doing cardio and HIIT will still minimise body fat gain on a calorie surplus even if I have carbs about an hour before and half an hour after.

 

[easy]

I like it.

 

[pintoca]

Man, this looks seriously good... Can't wait to see what results you will get. K for doing your homework on this one.

As for your questions: I would say Low Fart Cottage cheese would be your best bet, though any low fat dairy product will provide you witht the Casein you are after.

Also, unless you currently weight 120lbs you may want to increase carbs in your PWO shake. Normal formula is 5 grams prot for every 10lbs of body weight. Double the amount of proteins for carbs, then 50-50 with Dex-Malto (but you knew that already)

Most likely this is on purpose and you don't want to chug down all that sugar. give it a try and increase if you have to.

One last comment, that is in any case a hell of a lot of sugar in that PWO, make sure you brush your teeth afterwards... save your chompers...

about your cardio question... this is one where I believe that lower intensity and not HIIT is the key... HIIT will provide you with a much longer afterburn, but it will burn a lot of carbs during the workout itself... I would go for a boring 65% MHR 30 mins steady state session istead, targeted specifically at burning fat and not carbs.

Pintoca

 

[|D_J^B_J|]

Thanks for the replies.

Pintoca:

WRT the PWO shake; I have been using one scoop (approx. 30g) of whey, dextrose and maltodextrin until now and it seems to be working fine. I guess if I stall I can always increase this amount. Oh, and I drink my PWO shake with a straw to reduce the damage to my teeth and always brush afterwards. I was just at the dentist today believe it or not, LOL.

WRT to what to eat in the middle of the night? I suppose mixing some calcium caseinate with water would be better than any of the aforementioned ideas, but my local health food store owner advised against it because it has been known to promote cancer... Anyone know anything about this?

WRT the cardio question, this is my dilemma...
I want to maintain an approximate 30/50/20 (P/C/F) macro ratio which is optimal for gaining LBM, and am therefore finding it hard to have a pro/fat meal (and restrict carbs) before my cardio sessions. I am under the impression that doing lower intensity cardio after eating carbs will have little effect on burning body fat, so, for this reason, I have been doing HIIT after eating a pro/carb meal. I suppose I could do a morning low intensity cardio session on an empty tank once a week on one of my off days and see how that goes?

Thoughts?