Long time reader, first time posting: I’d really appreciate some tips/advice about Nate Miyaki’s latest article on fat loss.
The numbers/example he uses fit my description pretty well (190 lbs, 15% body fat). In the article, he lays out the general template for the amount of calories required and three meal frequency templates that can be followed:
The Personnel (a targeted fat loss diet)
190-pound guy at 15% body fat
Lean body mass = 160 pounds
11 calories per pound of lean body mass = 1760 calories
1 gram protein per pound of lean body mass = 160 grams
20% calories from fats = 40 grams
Remaining calories from carbs = 175-200 grams
Now say I want to follow the frequency template below:
Formation #2 â?? The Basic-Three Pro-Set
Breakfast: 50-55 grams protein, 10-20g fat
Lunch: 50-55 grams protein, 10-20 grams fat, 25-50 grams carbs (from fruit and vegetables only, no starch)
Dinner: 50-55 grams protein, 5-10 grams fat, 125-150 grams carbs
I work at nights, so what are some people’s thoughts on adding my pre-workout carbs (from starches according to what i’ve read) onto my breakfast? Meaning I make my breakfast with the macro’s listed above, but add in the carbs and go to the gym 45 mins later. Or am i better off eating my zero carb breakfast, waiting an hour and having another preworkout meal?
Would appreciate any help.