[Chimera]

Hey guys, first off so everyone knows what I am using as a reference is the "A Unique Combination of Science and Experienced Pre-Contest advice by Layne Norton" before they start asking me where I got what numbers and my sources. Secondly, my stats are in my signature fyi (I did round my weight to 240 pounds just to make it easy).

So according to the source, here are the logistics:

• Calorie needs 2640 kcal's per day (3240 for maintenance, following the example as I am attempting to lose 1.5 pounds per week with 80% coming from calorie restriction)
• Meal Frequency : Every 4 hours
• Meals per day: 5 (8 am, 12 pm, 4 pm, 8 pm, 12 am | Sleep from 12 am - 8 pm)
• Macro nutrient intake per day:
  1. Protein: 360 grams per day | 1440 kcal's (1.5 g/lb x 240)
  2. Fat: 76 grams per day | 676 kcal's (Used 25.5% of my daily calories)
  3. Carbohydrates: 131.25 grams per day | 524.5 kcal's (rest of my daily calories)

Now time for the meals (note: I mentioned 5 meals per day but the reason for 6 is I included my post workout protein shake), which the source only covered how much carbohydrates to take at what times but I need help for my protein and fat intake:

1. 8 A.M. - Breakfast : 20 g's of Carbohydrates (15% of Total Carb's) | Need help with Protein | Need Help with fat
2. 12 P.M. - Lunch: Need help with Carbohydrates | Need help with Protein | Need help with Fat
3. 4 P.M. - Pre-workout meal: 46 g's of Carbohydrates (35% of Total Carb's) | Need Help with Protein | Need help with Fat
4. 7:30 P.M. - Post-workout Shake: 26.25 g's of Carbohydrates (20% of Total Carb's) | Need help with Protein | Need help with Fat
5. 8 P.M. - Post-workout meal: 32.8125 g's of Carbohydrates (25% of Total carb's) | Need help with Protein | Need help with Fat
6. 11:30 P.M. - Bed time snack: Need help with Carbohydrates | Need help with Protein | Need help with Fat
   

Alrighty, if anyone who has experience with this could kindly help me and guide me into the correct direction it would be greatly appreciated. Remember, this is for a cutting phase! I am planning on losing 1.5 pounds per week ideally, with 80% from calorie restriction and 20% from cardio.

Thank you in advance!

[ZackKnight]

CARBS-
25% morning
20% pre-workout
25% post-workout
30% spread throughout rest of day


Protein- equal throughout day
Fats- equal throughout day

1.5 to 1.8 g of protein
1 to 2g of carbs
.2 to .3g of fat

all per lb of bodyweight

[GeorgeT]

Originally Posted by ZackKnight

CARBS-
25% morning
20% pre-workout
25% post-workout
30% spread throughout rest of day


Protein- equal throughout day
Fats- equal throughout day

1.5 to 1.8 g of protein
1 to 2g of carbs
.2 to .3g of fat

all per lb of bodyweight

Cosign, but with the 30% spread throughout the day i was watching one of levrones interviews, he advises not to have carbs hours after your session, with the exception of the post workout shake/meal dont forget the 25% post w/o so id advise the 30% spread before your session, but i guess it all depends i lift at 6pm and having 55% of my daily carbs about 4hours before i go to bed just screws me over. but i guess it depends. just something to think about.

[ZackKnight]

it's a good idea to have carbs post workout right away to spike ur insulin (the most anabolic/anti-catabolic hormone in the body)