0ni
Registered Rustler
Thought I'd fully document my diet principles for you guys. I have things pretty fine tuned now and have a good client base to test things out with so I am very confident that this method works well for the vast majority of people.
General principles
Carbs are fairly low, protein on the higher end with moderate fats.
For example, a 80kg guy that needs 3000kcal would eat something like 180/250/140 carbs/protein/fat
To build the diet, carbs are picked at 1-3g/kg depending on activity level. Unless you do cardio, you WILL fall on the lower end of this spectrum. 1g/kg is good for off days and 2-2.5g/lb on training days for most people. The function of carbs is to provide energy when training and to refill glycogen. That is it. Other than that it just provides calories and increases your insulin resistance. Carbs are scheduled around the training window as well, with about 30-50g 60-90 minutes before you train and the rest of them after you train with a few just spread around a little to stop being so boring. But most of them should be around that training window.
After you have your carbs set, you need to know how many calories you need. Trial and error is best here and obviously depends on goals. Find how many calories you get from carbs and you need to make the rest up from fats/protein.
I treat this as a calorie buffer. It does not matter how you split this between protein / fat as long as protein is at least 2g/kg
I tend to go on the higher protein side though as lots of fat bloats me pretty bad and I seem to be more energetic when I eat mostly protein rather than fats and of course you get to eat more.
Fats- I put most of these as far away from the training window as possible. I find best results with only having insulin levels raised for a short amount of time. The body composition effects from this are minimal but noticeable but the main benefit is insulin sensitivity which gives better health, better long term gains and better pumps in the gym. Protein is spread out kinda evenly.
I also toggle the timing of the carbs sometimes. This is great for if you hit a plateau. If I need to switch things up I go to a carbless post workout and eat most of my carbs as far away from training as possible. For example I might be lifting at 6pm so at 9pm the previous night I'll eat some pumpkin and then wake up in the morning and have some oats then a high fat lunch for calories. In this event I keep the post workout macros protein only for at least 5 hours (or overnight) and eat higher fat leading up to the workout
Example 1:
Breakfast: Eggs, bacon, almonds (high fat)
Snack: Peanuts
Lunch: Kangaroo
Snack: Banana
TRAINING
Dinner: Kangaroo, butternut pumpkin
Example 2 (carbless PWO):
Breakfast: Oats
Snack: Peanuts
Lunch: Beef - 10% fat or less, little bit of potato
Snack: Mushrooms
TRAINING
Dinner: Kangaroo, veg, protein shake
Following AM (rest day, following day is a training day): Almonds, steak
Snack: Peanuts
Lunch: Chicken thighs, bacon, ricotta cheese
Snack: Peanuts
Dinner: Kangaroo, white rice
General principles
Carbs are fairly low, protein on the higher end with moderate fats.
For example, a 80kg guy that needs 3000kcal would eat something like 180/250/140 carbs/protein/fat
To build the diet, carbs are picked at 1-3g/kg depending on activity level. Unless you do cardio, you WILL fall on the lower end of this spectrum. 1g/kg is good for off days and 2-2.5g/lb on training days for most people. The function of carbs is to provide energy when training and to refill glycogen. That is it. Other than that it just provides calories and increases your insulin resistance. Carbs are scheduled around the training window as well, with about 30-50g 60-90 minutes before you train and the rest of them after you train with a few just spread around a little to stop being so boring. But most of them should be around that training window.
After you have your carbs set, you need to know how many calories you need. Trial and error is best here and obviously depends on goals. Find how many calories you get from carbs and you need to make the rest up from fats/protein.
I treat this as a calorie buffer. It does not matter how you split this between protein / fat as long as protein is at least 2g/kg
I tend to go on the higher protein side though as lots of fat bloats me pretty bad and I seem to be more energetic when I eat mostly protein rather than fats and of course you get to eat more.
Fats- I put most of these as far away from the training window as possible. I find best results with only having insulin levels raised for a short amount of time. The body composition effects from this are minimal but noticeable but the main benefit is insulin sensitivity which gives better health, better long term gains and better pumps in the gym. Protein is spread out kinda evenly.
I also toggle the timing of the carbs sometimes. This is great for if you hit a plateau. If I need to switch things up I go to a carbless post workout and eat most of my carbs as far away from training as possible. For example I might be lifting at 6pm so at 9pm the previous night I'll eat some pumpkin and then wake up in the morning and have some oats then a high fat lunch for calories. In this event I keep the post workout macros protein only for at least 5 hours (or overnight) and eat higher fat leading up to the workout
Example 1:
Breakfast: Eggs, bacon, almonds (high fat)
Snack: Peanuts
Lunch: Kangaroo
Snack: Banana
TRAINING
Dinner: Kangaroo, butternut pumpkin
Example 2 (carbless PWO):
Breakfast: Oats
Snack: Peanuts
Lunch: Beef - 10% fat or less, little bit of potato
Snack: Mushrooms
TRAINING
Dinner: Kangaroo, veg, protein shake
Following AM (rest day, following day is a training day): Almonds, steak
Snack: Peanuts
Lunch: Chicken thighs, bacon, ricotta cheese
Snack: Peanuts
Dinner: Kangaroo, white rice