A question regarding nutrition.
In the book there is a suggestion of 50 calories per kg of body weight.
I realize this is just a guide line and the point is "you need to eat surplus to gain"!
Where would you generally start the calorie intake for a male coming off a contest diet (I am talking about my self).
Stats: 80kg totally depleted body weight, body fat low (sub 6%) this has been maintained for 6-7 weeks, active life style (will become much more active post contest as atm my wife has been picking up my slack!). Currently I am consuming right around 1800-900 calories per day and this depletes me (weight continues to go down not up at this level with no direct cardio besides some walking). Also as stated my activity is much lower than it normally is.
Macros 320p 40c (veggies) 50f (fat is some times a little lower it depends on how much 96% beef I eat in relation to chicken breast).
Here's what I was thinking....
Rest days (3 days per week): 242p 120f 103c 2520 calories
Training days (4 days per week: 265p 44f 315c 2716 calories
My reasoning behind these macros.
Protein can reduce due to the increase in carbohydrates and fat but by keeping it relatively high it will help combat hunger.
Carbohydrates are kept low on non training days (just high amounts of veggies) and high during/pwo as suggested in the book.
Fats high on rest days as suggested in the book. Using a lot of coconut fat to provide energy.
I do intend on taking Sunday to deplete again post contest (protein and veggies) so that I can start the diet without topped out glycogen stores.
Factors that could effect me: I will be dropping nicotine (via gum) so appetite will increase, I will be dropping relaxing aids such as kratom (this will result in some degree of insomnia for a few days), I will be dropping stimulants (roughly 300-400mg caffeine per day along with some others that are found within OTC pre workouts). The biggest reason to drop the stimulants will be to combat any rebound anxiety/sleeplessness brought on by dropping the relaxing aids. That said my psychological stress will greatly reduce post show I have no doubts about this. Thankfully my current life style allows me to take naps when required as I make my own schedule.
In order to assist the process I will use; ashwandgha, rhodiola rosea, ornithine, 5-HTP, ST. John Wort, magnesium.
The goal is to regain muscle tissue and balance my body back out again while not increasing body fat too rapidly.
Does this sound too aggressive or perhaps not aggressive enough in regards to calorie intake?
Obviously I realize no matter the approach I take there will be a few weeks where I don't feel the best this is just part of recovering from prolonged dieting.
I will make a nice in-depth log over on TM that should boost your sales....it's the least I can do for all the Q's you have answered for me lately lol!
In the book there is a suggestion of 50 calories per kg of body weight.
I realize this is just a guide line and the point is "you need to eat surplus to gain"!
Where would you generally start the calorie intake for a male coming off a contest diet (I am talking about my self).
Stats: 80kg totally depleted body weight, body fat low (sub 6%) this has been maintained for 6-7 weeks, active life style (will become much more active post contest as atm my wife has been picking up my slack!). Currently I am consuming right around 1800-900 calories per day and this depletes me (weight continues to go down not up at this level with no direct cardio besides some walking). Also as stated my activity is much lower than it normally is.
Macros 320p 40c (veggies) 50f (fat is some times a little lower it depends on how much 96% beef I eat in relation to chicken breast).
Here's what I was thinking....
Rest days (3 days per week): 242p 120f 103c 2520 calories
Training days (4 days per week: 265p 44f 315c 2716 calories
My reasoning behind these macros.
Protein can reduce due to the increase in carbohydrates and fat but by keeping it relatively high it will help combat hunger.
Carbohydrates are kept low on non training days (just high amounts of veggies) and high during/pwo as suggested in the book.
Fats high on rest days as suggested in the book. Using a lot of coconut fat to provide energy.
I do intend on taking Sunday to deplete again post contest (protein and veggies) so that I can start the diet without topped out glycogen stores.
Factors that could effect me: I will be dropping nicotine (via gum) so appetite will increase, I will be dropping relaxing aids such as kratom (this will result in some degree of insomnia for a few days), I will be dropping stimulants (roughly 300-400mg caffeine per day along with some others that are found within OTC pre workouts). The biggest reason to drop the stimulants will be to combat any rebound anxiety/sleeplessness brought on by dropping the relaxing aids. That said my psychological stress will greatly reduce post show I have no doubts about this. Thankfully my current life style allows me to take naps when required as I make my own schedule.
In order to assist the process I will use; ashwandgha, rhodiola rosea, ornithine, 5-HTP, ST. John Wort, magnesium.
The goal is to regain muscle tissue and balance my body back out again while not increasing body fat too rapidly.
Does this sound too aggressive or perhaps not aggressive enough in regards to calorie intake?
Obviously I realize no matter the approach I take there will be a few weeks where I don't feel the best this is just part of recovering from prolonged dieting.
I will make a nice in-depth log over on TM that should boost your sales....it's the least I can do for all the Q's you have answered for me lately lol!