Thanks Stronghold - as I have read many of your posts I was hoping you would reply & maybe I can pick your brain a bit more. Given if my schedule is the following:
Fast 9pm - 1pm
What would be best for the 1pm meal? Would some form of protein shake be enough?
As for pre/post nutrition, what supplements do you think are the must haves in order to gain mass & strength?. I’m currently using Creatine, MAG-10, BCSAA’s, Whey Protein, and Vitamin C for both.
I can easily go all day without eating, but I worry that I’m not getting the amount of calories or protein I need. During the Feast I get stuffed pretty quick, so I think that I might need to supplement with protein shakes.
Sorry for all the questions - I just know that your one informed dude that is also practicing IF. Thanks [/quote]
First of all, if your goal is to gain mass, then your average intake is going to have to be above maintenance. Don’t ignore the rest of the day’s meals because you are so focused on meal timing and workout nutrition. That stuff is all icing on the cake.
As for setting that up, here’s how I would recommend doing it:
-Total calories for training days should be around 18-20 kcal/lb of body weight
-Protein should be roughly 1.5g/lb bw every day
-On training days, keep fat intake at or below 50g. Round out the rest of your calories with carbohydrates
-On off days, eat just below maintenance (14 kcal/lb)
-On off days, set carbohydrates at .75-1g/lb of bodyweight. Round out the rest of your calories with more protein and/or fat.
As for eating schedule. What you have looks good. Your 1pm meal should be small and comprised mainly of carbs and protein. I would advise sticking to solid food sources for this meal as you are going to be unbelievably hungry during your workout if you break the fast with liquids and don’t consume solids for another 5 or so hours. One scoop of low carb MD or equivalent protein powder and maybe 1/4 c oats (dry measure) with some raisins would be perfectly fine, as would 4oz chicken/fish/lean beef and 1/2 c rice. Eat this meal 2-3 hours before your workout and you’ll be good.
On to supplements, I have only recently started experimenting with MAG-10/Anaconda, so I can’t offer much insight into what is best with that, but so far, my best workouts have come after doing the following:
-60 minutes: sugar free energy drink, half of a power bar (the original with all carbs and next to no fat)
-10 minutes until end of workout: Sip 1 scoop Anaconda
+20 minutes: finish the power bar, scoop of whey protein
I use the powerbars because I just can’t justify spending money on finibars when I get a box of powerbars for what a single Finibar costs. I’m sure they are great, as people here love them, but I just can’t justify it right now.
From the supplements you have listed, I would use the MAG-10, creatine, and a scoop of BCAA’s during your workouts, and sandwich your workouts with carbs. You can use Finibars, powerbars, or even more oatmeal+fruit. Make sure you’re not doing ALL starch or ALL sugar, though.
As for the rest of your day, try to get as close to your calorie and macronutrient targets as you can using solid foods. I use a good bit of protein powder and don’t really see a problem with it as long as it’s not a total substitute for meat in your diet. I do about a pound of meat each day along with 100g of protein from powders. The amount of carbs you will need to eat may be daunting, don’t be afraid of pasta (plain or with tomato sauces, not cream, oil, or cheese based sauces), bread, and potatoes. These are perfectly acceptable food sources that were staples for bodybuilders until roughly 12 years ago when the low carb craze hit.