nie zaszkodzi - nie boj sie - sa to zalecenia Lyle'a McDonalda - nie kazdy z Was widzial pewno jego odpowiedz na temat tluszczowej 100gWW/dzien wiec wklejam :
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I am assuming (ASSumig - do you recognize this ??) that with added carbs during every weekday it will be better to consume it around my workouts
What I would actually suggest would be something like this
1. Set baseline carbs at 100 g/day spread out across your normal daily meals. Across 6 meals, you're looking at like 15 g/meal. So a glass and a half of milk, piece of bread, metric crapload of veggies, that sort of things.
2. On workout days, add 25-50 grams of carbs (with protein of course)****TUTAJ PRZERWE - BUL -O TYCH PROTEINACH WLASNIE MOWILEM - SERWATKA PRZED - RAZEM Z GLUKOZA - I WOLNOWCHLANIALNE PO - TEZ Z GLUKOZA**** around training.
So on non-training days, you'll be at 100 g/day, on trainng days 125-150 g/day. I think that would give the best compromise between maintaining an anabolic state (hormonally) while keeping carbs to a bare minimum.
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So summimg what (in you opinion) would be a best way to add as much muscle and as little body fat for a person who likes low carb eating (health aspects) (CKD styles) and uses HST ??
I'd set up a basic daily diet as I described above at maintenance or slightly above (10% above is a good starting place) calories. Again, 100 g carbs on non-workout days, slightly more on workout days (with hte extra around training).
you might consider doing a carb-load every other week in conjunction with the max workout.
Until I finalize what I'm currently working on (which almost looks like a
HST program meets a CKD), those are my best recommendations.
Lyle
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POWINNO TO ROZJASNIC TROCHE SPRAWE
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I jeszce uwaga dotyczaca IG wegli dostarczanych podczas posilkow - moze komus sie przyda :
'Lyle,
if i'm eating 15 grams of carbs per meal over 6 meals, is this with fiber grams subtracted from the total amount to leave 15 grams of usable carbs?
is there a differance in the carbs i should be eating, say at breakfast compared to the carbs eaten later in the day?
i train in the morning usually with shake (whey, malto & dex.) and no solid food.
last question, if i go to bed at 1:00 a.m. what is a good time to eat this last meal?
i hate going to bed hungry.'
Only count digestible carbs.
At 15 g/meal, I doubt type will make much difference. The glycemic load (GI * carb grams) will be tiny almost no matter what carb you choose.
1am sounds good to me. For mass gains, I think having something at bedtime is a good idea, keeps nutrients going into the body through at least part of hte normal bedtime fast. Even when dieting, I'll frequently save a couple of hundred calories for a pre-bedtime snack, helps me get through the night without waking up and raiding the frig at 4am.
Tak wiec Ronin - mylse ze juz wszystko bedziesz wiedzial
Pozdrawiam
Jak jesz - tak zyjesz
Wiedza to podstawa
Doradca w dziale Alternatywna Droga
HighCarbGainDietLyleApproved
norton
Ronin
kanarek
Anonim
Biniu
(PEWNO TO SAMO ZRODLO)
dE^SiRE
