Nutrition 2A Thibarmy program adaptation early morning training
I’m looking to really manage my nutrition. Being type 2A, I took your type 2A nutrition program.
I am currently training from home being confined to France. I’m doing a hypertrophy-focused program with a lot of slow tempo and repetitions.
Program 2A in the case of hypertrophy training talks about eating mainly carbohydrates and around training and especially before training (1h30 to 2 hours before). I train 30 minutes after getting up which makes this principle impossible.
Also after reading the best diet for natural and after (personal) analysis of the 2A program, I have the idea to start with the following diagram:
I currently weigh 94kg for 1.85m with I would say 20% fat. I don’t want to lose fat right now, the goal being hypertrophy.
If I go on the 30% prot / 50% glu and 20% lipid indicated for hypertrophy days and the 15 cal per Lb of body weight would therefore be
3100 cal / day
232gr P / 387gr G / 103gr L
So I would have gone on 100gr G + 10gr EEA in intra Workout (between 5.30am and 7am) (powdered carbohydrate)
180gr G + P at breakfast after training (around 7:30 am). (bananas and low GI oat-type carbohydrate)
Midday: Protein and lipids
4 pm snack: proteins and lipids
Evening meal: prot + 100gr G + lipids
By distributing protein and fat evenly in the meals I eat them.
On off days I would do as indicated in program 2A.
Thank you in advance for your time and for your help!