macros

[howardalex]

okay guys, read the workout nutrition thread and I think this is right for my macros now, what do you think?

this is based on 177lb eating at maintenance, 1.2g protein/lb, 0.3g fat/lb and 3g carbs/lb

therefore 3000kcal on days I workout, 2800kcal on days I don't

since I'll be going out of my way to eat fats so they'll be between meals

Workout Day

Meal 1 - 35g carbs, 32g protein

Meal 2 - 35g carbs, 32g protein


2.5 hours before workout - 80g carbs, 25g protein

20 minutes before workout - BCAAs

During workout - 50g simple sugars, 15g whey, 3g creatine, mixed with water

Immediately PWO - BCAAs

15 minutes PWO - 100g simple sugars, 30g whey, 2g creatine, 3g glutamine, multi-vit

1.5 hours PWO - 35g carbs, 32g protein

Meal 3 - 35g carbs, 32g protein

Meal 4 - 35g carbs, 32g protein

Before Bed - 32g protein

Non-workout Day

6 meals, all 38g protein, 63g carbs except before bed, no carbs

many thanks to Boyd, I loved the workout nutrition thread and I'm sure you can see its influence