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Thread: ^^^^Critique diet and training ideals and questions...^^^^

  1. #1

    ^^^^Critique diet and training ideals and questions...^^^^

    I have recently been finally realizing how important diet is for manipulating my body. Much harder yet much more important than most people, including myself usually give it credit for. That being said, I have been doing quite a bit of research. I have been reading Chris Acetos books, M.DiPasquale and Dan Duchaines as well.

    Some key points that I have gathered thus far, which I would like to discuss with you all here, whether it to be debated or confirmed is as follows:

    Carbs post workout is critical for insulin release and protein synthesis.
    -Q: How do you determine how much you should have?

    Fibrous vegetables are a great way to even out insulin response in a simple(r) carbohydrate meal and level blood sugar

    In general, especially when fat loss is goal, tapering carbohydrates from waking to when you are less active is optimal. Also comprising your post WO meal and waking meal of the majority of those carbs is ideal.

    cardio has a detrimental effect on glycogen stores and therefore no place in a strength and size seeking bodybuilders routine

    Daily caloric intake should consist of 15-20% fat

    Foods lower in leucine will need to be consumed in greater amounts to induce an equal anabolic response as that of a food containign higher amounts of leucine

    MCTs can prove vital for endomorphs seeking to lose bodyfat adn retain size/strength.

    training protocol for size/strength in an intermediate bodybuilder:
    6-10 repetitions to failure
    90-120 seconds rest between sets
    2-3 for larger bodyparts
    2 for smaller bodyparts
    train each bodypart every 5-8 days

    Diet outline:
    rotating low, high, reg carb days
    Protein ratio High Carb 1.g per lb of LBM
    Protein ratio Low Carb 2.g per lb of LBM
    Protein ratio Reg Carb 1.5g per lb of LBM
    Total bodyweight 250lbs 12-18-2008
    Bodyfat % 20%
    Lean Body Mass 200lbs
    26yrs old
    6ft


    low Monday 61g p / 42g c 61g p / 32g c 61g p / 32g c 61g p / 12g c 61g p / 12g c 61g p / 2g c
    low Tuesday 61g p / 42g c 61g p / 32g c 61g p / 32g c 61g p / 12g c 61g p / 12g c 61g / 2g
    low Wednesday 61g p / 42g c 61g p / 32g c 61g p / 32g c 61g p / 12g c 61g p / 12g c 61g p / 2g c
    low Thursday 61g p / 42g c 61g p / 32g c 61g p / 32g c 61g p / 12g c 61g p / 12g c 61g p / 2g c
    high Friday 30g p / 62g c 30g p / 52g c 30g p / 52g c 30g p / 32g c 30g p / 32g c 30g p / 22g c
    reg Saturday 46g p / 57g c 46g p / 47g c 46g p / 47g c 46g p / 27g c 46g p / 27g c 46g p / 17g c
    reg Sunday 46g p / 57g c 46g p / 47g c 46g p / 47g c 46g p / 27g c 46g p / 27g c 46g p / 17g c


    Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6
    Monday 61g p / 42g c 61g p / 32g c 61g p / 32g c 61g p / 12g c 61g p / 12g c 61g p / 2g c
    Tuesday 61g p / 42g c 61g p / 32g c 61g p / 32g c 61g p / 12g c 61g p / 12g c 61g p / 2g c
    Wednesday 61g p / 42g c 61g p / 32g c 61g p / 32g c 61g p / 12g c 61g p / 12g c 61g p / 2g c
    Thursday 61g p / 42g c 61g p / 32g c 61g p / 32g c 61g p / 12g c 61g p / 12g c 61g p / 2g c
    Friday 30g p / 62g c 30g p / 52g c 30g p / 52g c 30g p / 32g c 30g p / 32g c 30g p / 22g c
    Saturday 46g p / 57g c 46g p / 47g c 46g p / 47g c 46g p / 27g c 46g p / 27g c 46g p / 17g c
    Sunday 46g p / 57g c 46g p / 47g c 46g p / 47g c 46g p / 27g c 46g p / 27g c 46g p / 17g c
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  2. #2
    Low carb
    Day Monday
    368g/1472 Cal--Protein intake
    132g/528 Call--Carb intake
    2000--total cals


    Low carb
    Tuesday
    368g/1472 Cal--Protein intake
    132g/528 Cal--Carb intake
    2000--total cals


    Low carb
    Wednesday
    368g/1472 Cal--Protein intake
    132g/528 Cal--Carb intake
    2000--total cals


    Low carb
    Thursday
    368g/1472 Cal--Protein intake
    132g/528 Cal--Carb intake
    2000--total cals


    High carb/ Low Pro
    Friday
    184g/736 Cal--Protein intake
    252g/ 1008 Cal--Carb intake
    1744--total cals


    Reg carb
    Saturday
    276g/1104 Cal--Protein intake
    222g/ 888 Cal--Carb intake
    1992--total cals


    Reg carb
    Sunday
    276g/1104 Cal--Protein intake
    222g/ 888 Cal--Carb intake
    1992--total cals


    fat macros are obviously no t there because I am keeping it limited as possible, though a small amount will be unavoidable

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