Blinq, you’re right that the time of your 1:30 meal could easily be changed to 2:00. In fact, on some meals you might run late. If you do, change the times of all the meals that follow:
05:00 P-Only or P + Fibrous Green Veggies
08:00 PWO P+C Meal
And on days you walk or your day off, it would look like this …
05:00 P-Only or P + Fibrous Green Veggies
I changed the time of your workout. If that doesn’t work for you, change it back to 6:00 and eat your PWO meal as soon after your workout as possible and your meals following every 3 hours after that.
I guess I should ask you if you’re using Surge. If you are, that changes the times of your meals a bit. It would look like this:
07:00 Workout done; slam done the second half of your Surge (1 liter)
08:00 PWO P+C Meal
11:00 P+F Meal
At 4:30 i should eat a P-only meal, could it be whey protein ? Or better to add some veggies, not to let insulin go to high before workout?
Whey protein would be fine, yes. The fibrous green veggies are your hunger safety net. If you find that hunger is a problem, then you need to increase the amount of fibrous green veggies you are consuming.
… adding 3 servings of fruit (80-100cals each) puts me on 80 carbs on non-workout days (and 1750cals) - maybe save these carbs for training days?
The reason for adding the fruit is that fruit is high in fructose. Fructose is processed in the liver and refills liver glycogen store. Liver glycogen is used to maintain stable blood sugar levels and mental alertness. It evens things out so that you don’t have energy spikes and dips (or crashes in more extreme circumstances).
If you go for variety and eat richly colored fruits, they have a lot of health benefits in addition to stabilizing blood sugar and energy levels, too.
Fruit is consumed whether you work out or not. The same holds true for the 1/2 cup to 1 cup of beans you’re supposed to consume on a daily basis, too. I didn’t put the beans on your schedule above because I ask people to add beans to whatever meal they tend to be hungriest.
For some people, it’s after their workout or before bed. Other people are hungriest at lunch. So add 'em in where you need 'em most.
Your days are exactly the same, except for your PWO starchy carbs. Those starchy carbs are activity based. You get 'em any time you do resistance training. You don’t get them on days you do cardio (walking or HIIT).
I’d like to see you eating a little more than 10 times body weight. Make sure you’re consuming plenty of fibrous green veggie carbs. P and F are the same, bulking or cutting, male or female. They’re absolutes. Carbs – type, timing and amount – are what we manipulate.
Do I count protein from nuts too? Cause i met with some directives not to do so?
Yes, you can count the protein in the nuts you eat towards your protein requirements, but nuts are nutrient dense (i.e., they’re high in fat). If you eat very much, it’s going to cause you to go over on the number of fat grams you’re allowed. My recommendation would be that you put together your plan.
Pick your protein sources, add in your olive oil and flaxseed oil, and then see how many grams of fat you are missing. That’s the amount of fat you can have from nuts (or peanut butter).
i like the idea of limiting hiit for now, how long these walks should last? 1h would be ok? Is it advisible to do short cardio AFTER the workouts? Say 15/25minutes?
Any time a person gets burnt out (over trained), they need to switch out the HIIT for something less intense or drop cardio entirely. 45 minutes to one hour would be perfect. And you’re free to divide it up, too.
If you park 15 minutes out from work, you can count 30 minutes towards the time you want to spend walking each day. Add in another half hour at lunch, and you’ve got the walking part of thing totally taken care of.
Make sure to take a liter of water every time you go walking. Green tea would be better. It has health benefits, appetite suppresant benefits and is thermogenic. What’s not to love? (grin) Have it with or without Splenda.
Since you’re a bit burnt out, I’d like to see you get into the gym, do your workout, and get out!!! Forget the PWO walking. Get your PWO nutrition instead. The majority of your body composition benefits are going to come from your diet.
- as for the resistance training : should i start a similar thread in bodybuilding? I know Phil had experience with edt, too. What you think about full body edt 2x a week and 1x workout with 2x12/3x8 reps OR 1x edt full body, 1x max strength, low reps and 1x light workout? [i’ve got these ideas after re-reading Staley’s ebook)
You can do it either way. You can ask someone you trust and respect to stop by your thread and make suggestions on your workout, or you can start a thread on the BBB forum and ask for recommendations/suggestions. I’d just like to see you rotate out what you’re doing currently and give your body a break.
HST would be good. Four exercises in a 5x5 format would be good. Stop short of failure. Your CNS is needing a rest. I’d recommend a combination of Power Drive and Spike to provide the building blocks for neurotransmitters and energy. I’d also recommend that you take off a week to 10 days for active recovery. Clean out the garage. Do some yard work. Take the kids out to the park. Do some yard work.
cheat meals - are they ok? I’ve read a lot and terry seems to support the idea. Lets say i cheat on friday evening - make it few slices of pizza. So if i train on friday, make it edt day with some cardio pwo should i eat normally on that day? Or fe. avoid fats (cause i’ll have my serving of them in the evening) WHat about PWO? Anyone?:)\
A cheat/treat/free meal is part of your plan. It isn’t a reward. If your results aren’t what you might hope for one week, it’s not something you withhold as a punishment. It’s one meal where you go out and eat something you enjoy. Take the wife out on a date. Get together with your friends. Have a beer or dessert with your meal.
Here’s how you do it. Weigh and/or measure on Friday morning, out of bed, after you hit the restroom, sans clothes if possible, wearing the same clothes if not. Then you have your cheat/treat/free meal on Friday, Saturday or Sunday, depending on what’s going on in your life.
It’s one meal and then you go back to your normal routine of eating when you start to get hungry again. I like to have my cheat/treat/free meal towards the end of the day because once I get started, I have trouble stopping. (grin) If I have it at the end of the day and go to bed, I’m totally back on track when I wake up the next day.
Would it be ok to make the 1st meal of the day scrambled eggs with veggies?
You can have whole eggs if it’s a P+F meal. You should have egg whites with 1 whole egg if it’s a P+C meal. You can have all the veggies you want at any meal (P+F or P+C). Instead of worrying about multiples of body weight, let’s see how you do with the plan as its structured.
Let me know if hunger is a problem or energy levels. Let’s see what kind of progress you make. We’ll make adjustments if needed, based on your progress (or lack thereof)
Questions? Did I miss anything? (grin)