After reading a lot of Berardi’s articles, i’ve been dieting massive-eating style for about a month or so. I am 195 centimeters tall, 86 kilos (6.5", 189 lbs), 24yo. The body fat level is something which is not clear for me. My AccueMeasure caliper shows only 6mm (1/4 inches) on my abs. I couldn’t make the figure go more than this; while body impedance method showed 16% BF. I doubt latter, since i’ve taken the test in the middle of the day, so it is not so accurate. I don’t know, maybe i have more, maybe less. My current goal is to gain maximum lean body mass with minimum fat gain. The same importance is to be as energetic as possible, avoiding any fatigue.
I consider myself a mix of endo and meso, and because of that i decided to minimize the amount of no-no carbs, which means i only have during and after workout shakes with content similar to Surge (2:1 Protein to Carb), then in 60-90 minutes i have a meal with starchy carbs, like Oats (steel cut or raw), Barley or Buckwheat with some berries (strawberries, blackberries, blueberries), having 1:1 ratio of starches to berries. After that, in 2-3 hours i have a meal with veggies and some beans, again with 1:1 ratio. I may have some pumpkin in he PWO meals also.
With each meal i have some protein, coming from turkey, fish, chicken, beef or eggs. I may add whey protein in the second PWO meal (the one with starchy CHOs), so it would make about 25-30% of calories from protein in that meal.
The rest of the time i am eating P+F style, having only 10-16 carbs in a meal, which come only from: cabbages (chineese, savoy, red), cauliflower, broccoli, green beans, lettuce, all colors of sweet pepper, tomatoes, cucumbers.
The main sources of fat are: walnuts, pumpkin seeds, almonds, filberts, brazil nuts, egg yolks, olive oil, peanut oil, sesame oil, fat from lean beef/chicken/fish. Used to eat flax oil, but ditched it off because of its phytoestrogen content (although some say it is rather good, since it blocks production of endogenous estrogen… i decided not to play with estrogen).
On my workout days, the breakdown looks like this:
Type F / C / P
P+F 28 16 53
P+C (Peri Work Out):8 102 66 (During and After)
P+C 7 64 38
P+C 3 40 45
P+F 28 8 46
P+F 32 8 50
I wake up at 8 am and hit the gym at 11 AM.
I do taper off amount of carbs on second PWO meal on purpose, limiting it to around 40 grams and ingest ~60grams on the first PWO meal, assuming, that insulin sensitivity is going down while with time.
On my non-workout days, all the meals are P+F, and consist of Fat - ~20 grams, carbs - ~15 grams and protein - ~42-45 grams. I used to have two P+C meals in the AM and then the rest would be P+F with 8-10 grams of carbs, but now i am spreading all the allowed carbs during the day and i upped my fat intake for non workout days to meet calorie needs. As you can see, 100g of carbs on non work out days come from veggies.
I do cycle calories and carbs on work-out and non-workout days:
Work-out - 3000 calz, 105F, 240C, 280P (43%,15%, 45%)
Non-Workout - 2600Calz, 130F, 100C, 280P (38%, 31%, 31%)
On average, this makes about 2800 calories, which is i believe my maintenance level.
My supps are: BCAAs (30 grams on WO days, 20-25 on Non-WO days), creatine, ZMA, enteric coated enzymes, Flameout, Multi Vitamin, Vitamin C pre and post workout, Vitamin E, Power Drive, Greens+.
With this, i have a few questions to you, guys:
1 - What do you think of my food choices and the meal plan in general?
2 - I wake up at 7-8 am, and in the afternoon, after i begin feeling very tired and low on energy, like i am having some chronic fatigue problems. I am tapering off my caffeine intake, since i used to drink green-tea all day long, and maybe it is the reason. But i think, that the reason may be in low energy intake. Currently i am doing the second week of Chad’s ABBH, and the second eek promises to be harder than the first, since the first week was more on adjusting poundages, etc. Now, i want to start adding some calories into my diet until i start gaining fat, (by adding 250 calz per week) and the question is, how do i do it? Should i do it by upping my fat and protein intake, or just by upping my fat? Or should i do it by spreading 250 calories evenly between all macros?
I would really appreciate any input!