I'm newer to working out and have done a ton of reading on nutrition (Christian Thibaudeau "Nutrition for Newbies", Berardi's "Massive Eating", "Massive Eating Reloaded", some of his "Precision Nutrition" articles). I plugged in my height, bf, etc into the "Massive Eating" calculator and ended up with about 3700 cals per day in a 40/30/30 c/f/p balance.
I know that both these guys seem to agree that carbohydrates should be kept to breakfast and PWO shake plus a PWO meal (especially grain based ones like oatmeal, quinoa).
My question is, after making up some clean diets on FitDay, I'm having a problem reaching the desired calorie/carb amounts on rest days, where there are no workouts, hence no opportunity to get carbs PWO in a shake or two PWO meals. This is even with some oats in the breakfast meal.
I have plenty of vegetables in there (every meal, mostly spinach, broccoli, carrots, green peppers, cucumbers) but vegetables don't have nearly the carb count that fruit and/or grains do. Even with some berries spaced out over the 6 meals, I'm still under the carb amount for that day.
- Is it ok to eat grains on the rest days outside of breakfast?
- If not, should I just load up on fruit throughout the day (berries mainly) to get the required amount?
- I came out with 3400 calories on rest days, and 3900 on workout days. Would this slight under/over the ~3700 calorie amount work just fine the way I have it set without having to worry about making up the carb count on rest days?
Sorry for all the questions, but I've done all the reading I can stomach at this point and this clean carb amount on off days is the last sticking point.
I've been two months on CW's HIAH Get Big program and went from 174 to 184, 17% -> 15% BF eating fairly clean per his template, but it's fairly undersized in terms of calories, so I wanted to revamp with some other nutrition information for the next few months.
Note: I was at 184 before this recent unloading week where I did a sub-maintenance level diet with mostly vegetables to detox a bit; that explains the drop to 180 lbs, BF may be around 14% at this point).
I appreciate all the reading T-Nation has offered and looking forward to finally dialing in this nutrition a bit more.