Difficult to say when to eat what for you. I don't know what time you train. Keep your carbs at Morning, Before gym and After gym and bring extra in say every 3-4 day's to boost leptin levels (metabolism)
To calculate your total calories
Step 1 : 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years) = BMR
Step 2 : BMR X 1.55 = Total Calories Usage
Step 3 :Implement 40/40/20 ratio as VonD said
1 g carbs = 4 kcals
1 g protein = 4 kcals
1 g fat = 9 kcals
Difficult to say when to eat what for you. I don't know what time you train. Keep your carbs at Morning, Before gym and After gym and bring extra in say every 3-4 day's to boost leptin levels (metabolism)
To calculate your total calories
Step 1 : 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years) = BMR
Step 2 : BMR X 1.55 = Total Calories Usage
Step 3 :Implement 40/40/20 ratio as VonD said
1 g carbs = 4 kcals
1 g protein = 4 kcals
1 g fat = 9 kcals
and the amounts of each????
Pre and post workout meals are usually not meals on their own.
pre-just carbs usually
post-whey + dextrose
then after about an hour a meal would be consumed.
you need another meal after your post workout meal.
have not worked out the amounts of each yet,
so meal 5 i should leave the protein and just carbs ? (dont need whey before the workout ?)
meal 6 is correct but eat another meal after that one. meal 7 (protein + fats)
my calories intake must be 2100 and on workout day 3255.
Koularas wrote: A 21
H 169
BF 15kg or 27.6%
W 85kg
yes more or less 2 if i do cardio as well
Bf is 17.6% not 27.6%. Also try exercising between 40-60 mins, You can add in a 20min cardio session after weights. So that makes total time say +- 90mis max.
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