I recently switched up my nutrition to a more healthy approach. I based the diet on much of what I could find written by John Berardi, and a few others on here.
*5-8 meals a day
*Fiber at every meal
*Protein at every meal
*Fat at every meal (except post workout)
*Post workout protein and carbs
*6-12g fish oil
*TONS OF VEGGIES
*Little bit of fruit
*Taking creatine as well
Thats a basic overview of it, and it really doesn’t neet to be more complicated than that.
Also, I took a carb cycling approach, in which:
M,T: Very low carb, only coming from veggies
W,TH: Low carb, from veggies, fruits, and small amount startch
F,S,SUN: Moderate carb, all sources, (except sugars, and refined carbs)
I cant say im displeased so far, but I also cant say im very happy with progress.
This nutrition strategy wasn’t meant to be one for drastic results, but instead more for the long term. I thing for that it will do well, but currently im wanting a little bit quicker results.
I set a goal of being around 10% bf by end of July, I have decided I may want to go on the velocity diet, just prior to this, but if im going to take that approach then I need to put on some mass stat.
Im currently 5’10-5’11" 190lbs, @ around 13-14% BF, I would like to be 190-200 @ around 10% BF.
171lbs LM (+7)
19lbs fat (-6)
This will be hard to achieve, but I think its doable. My workouts are in order, and its really gonna come down to strategic eating…
Which brings my questions about carb cycling for mass.
The approach Ive been taking is lower carbs at the beginning of the week and systematically increasing them as the week goes on.
WOULD I BE BETTER OFF, JUST DOING LOW CARB ALL THE TIME, BUT LOAD UP ON CARBS DURING AND POST WORKOUT. (IM WORKING OUT 5 DAYS A WEEK) SO THIS COULD BE A LOT OF CARBS.
I was thinking my during/post workout shake could consist of orange juice, protein powder and maltodextrin and contain around 100g and 30g protein.
Any recomendations on this. I would really like to add around 10lbs of mass in the next 6 weeks, while adding as little fat as possible.