T Nation

Diet Plan Help

Supplements and Nutrition
#1

I need help creating a diet plan. Im starting to powerlift I have a meet In April. Im 6-3 230lbs and I want to stay around that weight. I want to compete in the 242 weight class. I have my macros I want to use but I need to know how to split up the timing and where they should go. I am Up at 5am and work a desk job from 6am-4pm and lift 4 times a week at 530pm. My macros are gonna be 70g of Fat/ 305g of Carbs/and 240g of Protein. Im thinking I’m going to eat at
5am
8am
12pm
330pm Pre Workout Meal
530pm Lift Intra Workout Drink
7pm Post Workout Meal
9pm

How many meals should I have?
I need to know the proper timing to place my carbs?
Simple Carbs vs Complex Carbs?

Im very new to this I can crunch numbers and meet my macros but I don’t know what kinda of fats to use and carbs to use and where the best places to have them is. As I mentioned I work a desk job for 10 hours and lift at then end of the day so I feel most of my carbs should be focused around my lift.

Any help would be greatly appreciated

#2

[quote]jimborusk13 wrote:
How many meals should I have?[/quote]
Doesn’t matter. https://www.t-nation.com/diet-fat-loss/whats-best-3-or-6-meals-per-day

[quote]I need to know the proper timing to place my carbs?

Simple Carbs vs Complex Carbs?[/quote]
To vastly oversimplify, simple carbs immediately before, during, and after training. Complex other times.

These should help: https://www.t-nation.com/diet-fat-loss/fats-made-simple
https://www.t-nation.com/supplements/seven-things-you-need-to-know-about-fats

Agreed, especially if you’re currently carrying some extra bodyfat. If not, you can spread your carbs out more through the day.