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Old 03-20-2008, 01:25 PM   #1
mm1snapper
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Well guys i need to reconstruct me a diet. And well i was thinking of going for this macro split- 40p/40c/20f. At my current weight of ~200lbs i was thinking about 3000 cals a day. At this total amount of cals and this macro split i would need 300g protein, 300g carbs, 67g fat. I would like to split this up between 6-7 meals. Proetin content will be constantly the same. Although i want to keep my carbs high in the morning and lower them as the day goes on.

6:00Am-
50g Protein
80g Carbs
11g Fat

9:00Am-
50g Protein
60g Carbs
11g Fat

12:00Pm-
50g Protein
60g Carbs
11g Fat

2:30-3:00Pm-(Probably Pre Work Out Meal...)
50g Protein
30g Carbs

Work Out Around 4pm...

5:00Pm-(Post Work Out Shake)
50g Protein
30g Carbs

6:00Pm-
50g Protein
40g Carbs
11g Fat

9:00Pm-(Casein Shake+EVOO)
50g Protein
20g Fat

This would be 7 meals... I would like to keep the protein high about 50g per meal.

Totals:
350g Protein- 1400Cals
300g Carbs- 1200Cals
66g Fat- 594Cals
3194 total cals...

So far this is my basic line out. I will be constructing and starting to add actual foods that will fit the macro contents. What do you think?
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Old 03-20-2008, 05:23 PM   #2
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need more carbs before and after your work out.

Try putting 25% of your carbs in the morning, 20% before workout, and 25% after workout. Then spread the rest around throughout the day.
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Old 03-20-2008, 05:41 PM   #3
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i think 50carbs:30Protein:20Fats is better... are you on a bulk or cut?
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Old 03-20-2008, 08:29 PM   #4
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First, that's around 2-2.5g of protein/lb of bodyweight. I'd lower your protein intake to no more than 1-1.14g/lb of bodyweight. Excess protein will be stored as adipose tissue. This will make your meals look possible, by the looks of what you have it seems impossible unless you cook all day to get 50g of protein easy. However, if you can, go for it. I think anymore than 40-45g/meal is excessive.

Carbs look good, focus on them, like ZackKnight said, in the morning pre and post workout.

I'd add atleast 10g of omega's on your post workout meal, to aid in hormonal balance and keep cortisol levels low. Excessive amounts will delay digestion, so no more than 15g, I'd say.

...Your meals are perfectly spaced out! Macros are high bro, nice work. The organization looks great. But the hard part is finding the foods to fit it. If you need any help at all, give us a PM. I'd be glad to help you out..
 
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Old 03-20-2008, 08:36 PM   #5
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Also, that excessive amount of protein will affect your liver and kidneys. You need those dude.
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Old 03-20-2008, 09:17 PM   #6
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Alright guys this is a bulk but i wanna keep it REALLY CLEAN AND DRY... Ya i know i will gain fat and that doesnt bother me. But i wanna keep it at a min because of baseball scouts and well i dont care how long it takes to start seeing gains. I want protein up around 1.5g x bw and im at ~200 so 300g protein a day is my aim. Anyone care to help me out a little more. Im a little out of it atm stupid muscle relaxers...
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Old 03-20-2008, 09:18 PM   #7
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what's the deal with the muscle relaxers?
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Old 03-20-2008, 09:22 PM   #8
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Why do you want 1.5g/lb of bodyweight? You would only need that to maintain muscle mass when glycogen and carbs are low; cutting. Up to you though.
 
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Old 03-20-2008, 09:48 PM   #9
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Muscle relaxers are for spasms i have in my shoulder every now and then lol...

I wanna keep protein high because i am going to be running a pro-h cycle of epistane. And as im sure you know that it will increase my protein synthasis so high protein on cycle=good. But also got to keep the carbs up because they also thrive on energy...
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Old 03-20-2008, 09:51 PM   #10
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Oh. In that case, sorry my fault for making assumptions. Good luck with the cycle. Can you tell us what the cycle is? I'm really interested in ph's and AAS. I read a lot in the Steroid section. Not thinking of taking any, but really interested on them as I get older..
 
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Old 03-20-2008, 09:53 PM   #11
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yeah, ima have to go with KM here, can you explain it? I've been wanting to get really educated on pro-h's and AAS's too.
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Old 03-20-2008, 10:12 PM   #12