Hi,
the last couple of months i’ve read many articles from layne norton and listened to his radio interviews and etc… and i tried te incorperate his principles in my diet plan.
my stats are
age: 22j
height: 5’3.4"
weight: 136.4 lbs
Currently i’m eating 6 meals a day
- on training days: 2919 kcal, 183g protein, 108g fat, 306g carbs
- on off days: 2639 kcal, 180g protein, 103g fat, 251 carbs
In my adjusted plan i’m gonna eat 5 meals a day like layne advises with bcaa’s + carbs in between meals
-on training days → 2924 kcal, 177 prot, 73 fat, 394 carbs
7u00: Meal 1: skim milk, whey, oats, banana, kiwi: 535 kcal, 30 prot, 5 fat, 91 carbs
10u10: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs
12u10: Meal 2: tuna, mayo, egg, vegies, fish oil caps, appel: 435 kcal, 30 prot, 28 fat, 16 carbs
15u35: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs
17u45: Meal 3: vegies, whole wheat bread, pork skim ham: 534kcal, 30 prot, 10 fat, 82 carbs
19u15: 5g Bcaaâ??s and liquid carbs pre and during workout: 240kcal, 5 prot, 0 fat, 55 carbs
20u30: Meal 4 post workout: skim milk, maltodextrine, whey + 5 bcaaâ??s: 420kcal, 34 prot, 6 fat, 60 carbs
21u45: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs
23u30: Meal 5: cashewnuts, cottage cheese: 370 kcal, 27 prot, 20 fat, 21 carbs
-on off days → 2564 kcal, 179 prot, 70 fat, 308 carbs
7u00: Meal 1: skim milk, whey, oats, banana, kiwi: 535 kcal, 30 prot, 5 fat, 91 carbs
10u10: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs
12u10: Meal 2: tuna, mayo, egg, vegies, fish oil caps, appel: 435 kcal, 30 prot, 28 fat, 16 carbs
14u35: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs
17u45: Meal 3: vegies, whole wheat bread, pork skim ham: 534kcal, 30 prot, 10 fat, 82 carbs
19u15: 5g Bcaa and lays baked 110 kcal, 7 prot, 1.33 fat, 23 carbs
20u30: Meal 4: skim milk, whey + 5 bcaaâ??s: 150kcal, 29 prot, 1 fat, 6 carbs
21u45: 5g Bcaa and lays baked: 110 kcal, 7 prot, 1.33 fat, 23 carbs
23u30: Meal 5: cashewnuts, cottage cheese: 370 kcal, 27 prot, 20 fat, 21 carbs
i hope you guys can stear me in the right direction. I’m very dedicated with my training and nutrition. I hope the extra bcaa’s can help me.
sorry for my bad english, i’m from begium so its not my motherlanguage