T Nation

Food and Off Days


#1

Every week I make my food on Sunday, I eat the same thing all week generally, with dinner being the only thing I change up as I eat with my family, I just generally add protein to whatever my wife makes (she cooks clean so it's all good). I don't follow macros, count calories, or any of that, I just try to get 50 grams of protein a meal 6 times a day. I try to toss in some minor carbs, but not many, as I feel carbs don't work with my body well in terms of fat storage, and I never get tired during a training session, the only thing stopping me is the time limit of having to get back to work (I get a 90 minute lunch where I work out during).

But, on the days I don't train, I just feel this is excessive. So, I generally skip one or two meals. Also, I'm a big dude, 330 lbs, probably 25% body fat, so not a lard fat ass with his belly rolling over his dick, but you at the same time won't see much if any definition anywhere. So, I don't need any extra calories is what I'm getting at.

Should I still eat as big on off days as I do on training days, assuming that the meals are clean / the same as I normally eat?

My goals at this time are just to gain strength in the big 3, I have no goals to lose weight, but I definitely do not want to gain any weight. If I lose weight, that is a plus, however, but it is not a current goal. I'd like to get to master status at SHW, which I think is around 1600, then decide what to do from there. Elite is I think 1725, too far away to think about at this time. My current lifts are 600ish squat, 320ish bench, 500ish dead


#2

And, same thing with Creatine, do you take it on non training days? I generally do, but not sure if it is needed.


#3

Less fat and carbs but same protein intake on off days is a good idea to maintain or lose weight. What you don’t burn off gets stored as fat, and if you’re not training then obviously you are burning less calories.


#4

[quote]chris_ottawa wrote:
Less fat and carbs but same protein intake on off days is a good idea to maintain or lose weight. What you don’t burn off gets stored as fat, and if you’re not training then obviously you are burning less calories. [/quote]

x2


#5

I take creatine everyday.

To clarify, you’re eating 300 grams of protein a day? I’m not well versed in nutrition at all, but if your question is about if you need to eat that much on non-training days, I would say no. I don’t even think you need to eat that much on training days.

I mean no offense in this statement, but you may want to get your bodyfat% checked to make your judgments. At 330lbs, 25% bodyfat would mean that your body is carrying 82.5lbs of fat. This would mean that if you were at 0% bodyfat (yes, legally dead), you’d be walking around at 247.5lbs. That is a JACKED dude at just about any height.


#6

I’m 6’4" also, that is why I’m so heavy. People hear I’m 330 and they are shocked.

I’m eating 300 ish grams of protein because that’s what I read everywhere, I lb per pound of weight. I get a shake in and it’s right there. In reality though, I only get in about 260.

I generally tried to just eat less on non training days, I wasn’t sure if for recovery or something it mattered.

Body fat is figured by a caliper and the handheld device, in the mornings, over a period of a couple days. It floats obviously, and is probably low to what it actually is, but that is the tools I have to work with.

Also think though if u cut down to 0% body fat, there is no way I wouldn’t lose any muscle, so that 242 goes to like 220, and that’s not anything super special


#7

[quote]dzirkelb wrote:
I’m 6’4" also, that is why I’m so heavy. People hear I’m 330 and they are shocked.

I’m eating 300 ish grams of protein because that’s what I read everywhere, I lb per pound of weight. I get a shake in and it’s right there. In reality though, I only get in about 260.

I generally tried to just eat less on non training days, I wasn’t sure if for recovery or something it mattered.

Body fat is figured by a caliper and the handheld device, in the mornings, over a period of a couple days. It floats obviously, and is probably low to what it actually is, but that is the tools I have to work with.

Also think though if u cut down to 0% body fat, there is no way I wouldn’t lose any muscle, so that 242 goes to like 220, and that’s not anything super special[/quote]

I’ve heard a gram per pound of lean bodyweight rather than just bodyweight in general.

And I wasn’t saying if you were to go through the process of cutting down, but simply if you were to remove all bodyfat at this time, you would have 247.5lbs of fat free mass. At 6’4, that’s pretty nuts. You’re talking a fat free mass index of 30+. If that’s legit, I think you’ve got a handle on this whole nutrition/lifting thing, haha.


#8

[quote]T3hPwnisher wrote:

[quote]dzirkelb wrote:
I’m 6’4" also, that is why I’m so heavy. People hear I’m 330 and they are shocked.

I’m eating 300 ish grams of protein because that’s what I read everywhere, I lb per pound of weight. I get a shake in and it’s right there. In reality though, I only get in about 260.

I generally tried to just eat less on non training days, I wasn’t sure if for recovery or something it mattered.

Body fat is figured by a caliper and the handheld device, in the mornings, over a period of a couple days. It floats obviously, and is probably low to what it actually is, but that is the tools I have to work with.

Also think though if u cut down to 0% body fat, there is no way I wouldn’t lose any muscle, so that 242 goes to like 220, and that’s not anything super special[/quote]

I’ve heard a gram per pound of lean bodyweight rather than just bodyweight in general.

And I wasn’t saying if you were to go through the process of cutting down, but simply if you were to remove all bodyfat at this time, you would have 247.5lbs of fat free mass. At 6’4, that’s pretty nuts. You’re talking a fat free mass index of 30+. If that’s legit, I think you’ve got a handle on this whole nutrition/lifting thing, haha.
[/quote]

The height is what is throwing you. I just tested it to see, I haven’t done it in a long while, and it’s at 32%, after a gallon of water and 4 meals today, so probably sitting at 29 to 30%, so it has gone up for sure.

I’ve read both in terms of protein, lean body mass or actual weight. That’s why I think what I do now is ok, around 260 a day on average.

And off days I will try to cut back on calories in terms of carbs and fats, don’t need me on non training days.

After my meet I may try to get down to the 308 class as I want to compete in nationals as my immediate goal, and 1750 seems like a fuck long ways away for shw


#9

[quote]dzirkelb wrote:
The height is what is throwing you. I just tested it to see, I haven’t done it in a long while, and it’s at 32%, after a gallon of water and 4 meals today, so probably sitting at 29 to 30%, so it has gone up for sure.

I’ve read both in terms of protein, lean body mass or actual weight. That’s why I think what I do now is ok, around 260 a day on average.

And off days I will try to cut back on calories in terms of carbs and fats, don’t need me on non training days.

After my meet I may try to get down to the 308 class as I want to compete in nationals as my immediate goal, and 1750 seems like a fuck long ways away for shw [/quote]

I don’t feel like the height is throwing me, as that’s actually part of the consideration for fat free mass index. I compete in strongman and see a lot of really tall dudes at competition, so it’s not too foreign of a concept to me. This is actually a photo of me next to 6’8 400lb Robert Oberst and 6’2 315lb Nick Best. I’m the guy who looks like he should start lifting some weights, haha.

32% seems more reasonable. That would be 27-28, which is still pretty nuts, but kudos if you can do it man. Good luck on the weight cut should you decide to go that route.


#10

You could try this if you wanted:

I’ve been doing a version of it for nine months or so now and it seems to work very nicely (and I’m way less careful about my intake than you are, although I don’t eat garbage).

My way of doing it is one day one week and two days the other, just have breakfast as normal then nothing except coffee, tea and water for around 10-12 hours, at that mark have a decent snack and then have dinner (which usually ends up being kind of big) two to three hours later. The other days I eat normally, usually three to five meals a day with the largest usually being dinner and the others sometiems just a shake or protein bar.

I’m sitting around 209 lbs and between 17-20% bodyfat. In December last year I was around 187 and still between 17-20%.

Don’t know it that helps, but it may work for you.

Also, creatine I take daily (monohydrate).


#11

[quote]T3hPwnisher wrote:

[quote]dzirkelb wrote:
The height is what is throwing you. I just tested it to see, I haven’t done it in a long while, and it’s at 32%, after a gallon of water and 4 meals today, so probably sitting at 29 to 30%, so it has gone up for sure.

I’ve read both in terms of protein, lean body mass or actual weight. That’s why I think what I do now is ok, around 260 a day on average.

And off days I will try to cut back on calories in terms of carbs and fats, don’t need me on non training days.

After my meet I may try to get down to the 308 class as I want to compete in nationals as my immediate goal, and 1750 seems like a fuck long ways away for shw [/quote]

I don’t feel like the height is throwing me, as that’s actually part of the consideration for fat free mass index. I compete in strongman and see a lot of really tall dudes at competition, so it’s not too foreign of a concept to me. This is actually a photo of me next to 6’8 400lb Robert Oberst and 6’2 315lb Nick Best. I’m the guy who looks like he should start lifting some weights, haha.

32% seems more reasonable. That would be 27-28, which is still pretty nuts, but kudos if you can do it man. Good luck on the weight cut should you decide to go that route.[/quote]

What I meant by the height is the height adds a lot of weight, so 240 6’3 is still big, but a 240 5/10 guy would be massive. Those guys you are next to are large, you are not small, but you look like an ant next to them lol.

I did body fat this morning and it was 28.5, so I definitely have gotten fatter, I knew this, but I wasn’t quite sure the extent as my clothes still fit, and actually fit a little better.

So for now, I’ll limit food on off days, not diet, but limit, probably remove a meal, that will cut around 5-600 calories, which, at my weight, is roughly what is burned during a workout.

Creatine every day.

Thanks


#12

[quote]MarkKO wrote:
You could try this if you wanted:

I’ve been doing a version of it for nine months or so now and it seems to work very nicely (and I’m way less careful about my intake than you are, although I don’t eat garbage).

My way of doing it is one day one week and two days the other, just have breakfast as normal then nothing except coffee, tea and water for around 10-12 hours, at that mark have a decent snack and then have dinner (which usually ends up being kind of big) two to three hours later. The other days I eat normally, usually three to five meals a day with the largest usually being dinner and the others sometiems just a shake or protein bar.

I’m sitting around 209 lbs and between 17-20% bodyfat. In December last year I was around 187 and still between 17-20%.

Don’t know it that helps, but it may work for you.

Also, creatine I take daily (monohydrate).[/quote]

That’s an interesting article / approach of the cut 500 calories a day to lose a lb a week. I’m not sure I could live off of 800 calories a day though twice a week, but something to consider, thanks