3200 calorie Food Plan - Page 2 - Ausbb

Christian · 15-09-2009, 11:25 PM

How the hell do i find my daily caloric intake? It would have to change every day wouldnt it>?

Fadi · 16-09-2009, 01:05 AM

Quote:

Originally Posted by raphsta

Hey Fadi,
Just came across this eating plan.. Looks great..

Question for you - Most of my training sessions are at 7am.. Usually I wake up at 6.15am, down a pre-workout drink (like Jack3d or Superpump) - and then train..
No protein, no carbs, no fat.. Stupidity! and I wonder why I run out of juice pretty quick!

Would the pre-workout option of "40g Oatmass, 5g WPI, 400ml water " be sufficient for the morning meal pre-workout? considering that would be my first 'meal' of the day.

Also - you mention 5g of WPI.. I guess this works in relation to C/P/F ratio - but any harm in simply downing a normal scoop of WPI (25g) ?

Thanks

Hi Raphsta,

Why do I do what I do? Let's go...

I’d want to minimize muscle damage and spare muscle glycogen. That’s why the ratio I prefer is 4:1 of carb to protein at and around the training times. Too much protein will result in a stabilization of blood glucose levels and therefore a lower insulin levels. Please remember that I’m after an insulin spike that I can maintain throughout my workout so as to keep cortisol at bay.

Does that clear it up for you a bit Raphsta?

Fadi.

Fadi · 16-09-2009, 01:16 AM

Quote:

Originally Posted by hyjak

i tried eating the 4 eggs and 400g of sweet potato one morning for breakfast. not easy my friend, not easy....

What's the usual for David to have then?

Fadi.

Fadi · 16-09-2009, 01:24 AM

Quote:

Originally Posted by Mikasadan

Hey Fadi.. what about 100kg solid at 181cm? thats my goal, I definatley have the 3D's under control!! Not sure if im on the right track with 2500 cals.. perhaps i should be aiming higher?

Hi Daniel,

I really can not see any harm in giving a higher calorie a go now especially with your metabolism ticking over. Give it a go and possibly alternate between it and the 2800 calorie food plan. How does that sound to you? That's an average increase of 500 calories per day.

Fadi.

raphsta · 16-09-2009, 10:00 AM

Quote:

Originally Posted by Fadi

Too much protein will result in a stabilization of blood glucose levels and therefore a lower insulin levels.

Thanks for clearing that up.

My eating in general has been OK lately, but I think the main thing which is going against me is simply not eating prior to my morning workouts. I'll make sure I choose one of your pre-workout options from now on, and might wake up a bit earlier to let it settle prior to hitting the gym.

Thanks again for sharing all your knowledge.

hyjak · 16-09-2009, 02:23 PM

Quote:

Originally Posted by Fadi

What's the usual for David to have then?

Fadi.

i usually have a shake with milk, oats, peanut butter, protein and a banana.

4 eggs and 400g of sweet potato was just too much for me. i ate the sweet potato but could only manage 2 eggs after that!

Fadi · 16-09-2009, 09:23 PM

Quote:

Originally Posted by hyjak

i usually have a shake with milk, oats, peanut butter, protein and a banana.

4 eggs and 400g of sweet potato was just too much for me. i ate the sweet potato but could only manage 2 eggs after that!

That sounds great David. I know, sometimes sweet potato can feel like cement in your stomach if you're not used to it in the early hours of the morning.

Fadi.

17-09-2009, 11:04 AM

Quote:

Originally Posted by Fadi

Hi Daniel,

I really can not see any harm in giving a higher calorie a go now especially with your metabolism ticking over. Give it a go and possibly alternate between it and the 2800 calorie food plan. How does that sound to you? That's an average increase of 500 calories per day.

Fadi.

Fadi,

I still have a fair bit of body fat to loose, should I be increasing the cals just yet?

MD

Fadi · 17-09-2009, 09:59 PM

Quote:

Originally Posted by Mikasadan

Fadi,

I still have a fair bit of body fat to loose, should I be increasing the cals just yet?

MD

MD,
I based my comment on this:

Quote:

Hey Fadi.. what about 100kg solid at 181cm? thats my goal, I definatley have the 3D's under control!! Not sure if im on the right track with 2500 cals.. perhaps i should be aiming higher?

Based on the above I thought your fat loss was well under control and it's building time. On that basis I suggested an increase Mika; othrwise stick with what you're doing please. Thank you.

Fadi.

22-09-2009, 12:09 PM

Quote:

Originally Posted by Fadi

MD,
I based my comment on this:

Based on the above I thought your fat loss was well under control and it's building time. On that basis I suggested an increase Mika; othrwise stick with what you're doing please. Thank you.

Fadi.

Hello Fadi

I Will do, sorry about the confusion, I am at 92kgs, with noticably less BF, still a way to go so i am sticking to your 2200/2800 plan, with a slight knee injury i have had to back off the burpees and any cardio for now, I am still loosing fat, just S L O W L Y.. but surely, so I am sticking to it. getting into week 3 of your lose fat/maintain muscle plan... time flys when your having fun!

MD

15-09-2009, 11:25 PM	#11 (permalink)
Christian Active Member June10MOTM Join Date: Aug 2009 Location: Sydney Gender: Posts: 5,826	How the hell do i find my daily caloric intake? It would have to change every day wouldnt it>? __________________ S.P.N.H - Strength Power Nutrition Health http://www.facebook.com/spnhsydney *Information I provide does not substitute a proper medical evaluation by a medical professional; nor does it constitute practitioner/patient relationship, or liability, in any way.