example: non-workout meal

[cursor]

Here is an example of a regular meal that is pre-defined for me. Since the macronutrient values are already calc'd out, I don't have to do any figuring—just make it and eat.

o For workout or non-workout days (any day)
o Not for pre/post workout meals
o Not for last meal of my day

scrambled eggs w/ salsa & avocado
03p 00c 05f (00 fiber) – (1 ea) egg yolk, large
32p 00c 00f (00 fiber) – (8 ea) egg white, large
00p 04c 00f (00 fiber) – (2 tb) salsa (Pace Picante)
01p 03c 08f (02 fiber) – (1.6 oz) avocado, california (about 1/3)
02p 12c 01f (02 fiber) – (0.5 ea) tortilla, whole wheat (Mission brand)
03p 24c 00f (07 fiber) – (2 ea) whole oranges (9.2 oz w/o peel)
41p 43c 14f (11 fiber) = 462 calories

Only 3g of saturated fats
Plenty of quality dietary fiber

In this example of a workout day (where I do my workout between meals 4 and 5 of a 6-meal split), I can eat the meal detailed above for meal 1, meal 2, or meal 3:

6-meal distribution
workout day
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 3 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 4 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
w o r k o u t
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn
meal 6 – nnnnnnnnnnnnnnnnn

In this example of a non-workout day, I can eat the meal detailed above for meal 3, meal 4, or meal 5:

6-meal distribution
non-workout day
meal 1 – nnnnnnnnnnnnnnnnnnnnnnnnnnnn reduce carbs by 20%
meal 2 – nnnnnnnnnnnnnnnnnnnnnnnnnnnn reduce carbs by 20%
meal 3 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 4 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 5 – nnnnnnnnnnnnnnnnnnnnnnnn
meal 6 – nnnnnnnnnnnnnnnnn

As always, I'm constantly tweaking the formula.

[adriana]

are your macronutrient splits something that you recommend as a basis for anybody or is this something that you have totally customized for yourself?

i'm asking this because i find that i feel better with a constant 40/40/20 split. when i up my carbs, even post-workout, i feel bloated and it sometimes even triggers a sweet-tooth effect (which i DO NOT give into ).

i'm wondering if i'm not, maybe, doing myself a disservice by not upping my carbs for pre and post workout meals, or it's okay to keep at the 40/40/20 split since it seems to be working just fine and i feel better.

thanks for your continuing help cursor

adriana

[cursor]

The need for a well-tuned macronutrient balance during the day is important (for everybody ... and every body ). Supplying your body with the nutrients that it needs, when it needs them, is key to optimum nutrition (and parallel lean body mass development).

Many controlled tests have verified the importance of post-workout feedings (plenty of carbs, quality protein, and low fat/low fiber intake). Making sure that your post-workout meal is low in fat and dietary fiber will ensure the fastest possible absorption of nutrients into your system—delivering exactly what your muscles need. In fact, if you don't follow this prescription, the muscle building benefits of your workout are dramatically reduced.

Additionally important (particularly in controlling fat accumulation) is the idea of consuming a lower carbohydrate foods just before bedtime (when the body prefers a a smaller number of calories and a slower burning fuel—fat). By intelligently selecting foods, you can lower your nighttime carbs, but still enjoy a feeling of fullness and appetite satisfaction.

The daily macronutrient profile that I shoot for is 33% protein, 42% carbohydrate, and 25% fat (close to your 40-40-20 formula). Whatever your chosen breakdown, applying the two principles noted above should improve your plan.