Quote (SKCRaynor @ Oct 6 2011 03:12am)

The problem with ratios is that they are very restrictive. Your morning carbs should be in the area of 30-40g for a 170-200 lb male. PWO you want to shoot for 30g of simple and 30g complex carbs for a total of 60g. Other than that, the middle meal (meal 2) between morning and PWO meal should be approximately 30-40g complex carbs.  However, if you are on KETO - then this changes completely.

Ratios are a problem because they MANDATE how much of each to have. There is really no set limitation of protein on cutting so long as your calories are in check. Quite frankly, if you get excess protein calories vs carb calories it is preferred on cutting for the minimal fat conversion of peptides vs glucose.

Quote (Darkblue @ Oct 6 2011 02:18am)

well atm, im 210 lbs (havent been eating much, nor taking my creatine and drink a lot of water) so id say 215lbs. im going to have to cut, I cant bulk anymore ive already got too much BF, i allowed myself to slip and climbed from 11% to 16%

so with what youve just said in mind, what do you think would be a good ratio p/c/f overall?

and for cutting i wouldnt do cardio before my workouts but after. should i also try and get a morning cardio sesh in? and what intensity, time?

Quote (SKCRaynor @ Oct 6 2011 03:26am)

I would probably recommend a scheme like this:

Meal 1 - 30g complex carbs + 30g protein + 10g fat
Meal 2 - 30g complex carbs + 30g protein + 10g fat
Meal 3 (PWO) - 30g simple carbs + 20g complex carbs + 50g protein
Meal 4 - 40g protein + 10g fat
Meal 5 - 40g protein + 15g fat
Meal 6 - 40g protein + 15g fat


edit::

For cardio try to do 20-30 mins in the morning (fasting cardio) with about 5-10g bcaa prior.

Also do 20-30 mins PWO.

Remember to train 5-6 days a week for maximum fat loss.

Quote (Darkblue @ Oct 6 2011 02:31am)

that there would be approx 1800 cals

how would you alter it for 2900 cal (thats with the 500 cal deficit already included)

Quote (SKCRaynor @ Oct 6 2011 03:40am)

If you're looking for 2900 cals try this:

Meal 1 - 50g complex carbs + 60g protein + 15g fat
Meal 2 - 50g complex carbs + 60g protein + 15g fat
Meal 3 (PWO) - 40g simple carbs + 50g complex carbs + 60g protein
Meal 4 - 60g protein + 20g fat
Meal 5 - 60g protein + 20g fat
Meal 6 - 60g protein + 25g fat

Quote (Darkblue @ Oct 6 2011 02:52am)

awesome.

i edited one of my other posts

and for my bedtime snack ive been having 1 scoop whey and 1 handful of almonds (cant afford casein too expensive so i use whey, and i cant afford CC either, too expensive over here) is that cool, or do you have any suggestions?
to add on dont almonds have carbs..haha

Quote (SKCRaynor @ Oct 6 2011 04:03am)

that's fine.

the almonds have negligible carbs and won't make a difference.

Quote (SKCRaynor @ Oct 6 2011 03:26am)

I would probably recommend a scheme like this:

Meal 1 - 30g complex carbs + 30g protein + 10g fat
Meal 2 - 30g complex carbs + 30g protein + 10g fat
Meal 3 (PWO) - 30g simple carbs + 20g complex carbs + 50g protein
Meal 4 - 40g protein + 10g fat
Meal 5 - 40g protein + 15g fat
Meal 6 - 40g protein + 15g fat


edit::

For cardio try to do 20-30 mins in the morning (fasting cardio) with about 5-10g bcaa prior.

Also do 20-30 mins PWO.

Remember to train 5-6 days a week for maximum fat loss.

Quote (GSXR @ Oct 6 2011 10:42am)

I stay far from milk as possible (from cows)

So I tried SILK, Idk what it is with cereal but I can eat a few bowls and go from 178 up to 189-192 in 2-3 days

and silk has 600 cals for a whole gallon....

I eat raisin bran too, not sugary junk cereal lol. even though raisins have some sugar inem. and silk has 5 grams sugar per serving.

Can u explain why it does this plz?