Programming deloads for lifter coming back

[Andy Baker (KSC)]

Yes. Why?

[Jordan Feigenbaum]

What Andy posted works out to be ~300/250/50 for protein,carbs, and fat + a cheat meal so the average macros are a bit different for the entire week. It's a really good starting place for most people, but if you won't even try to measure or comply it won't do anything. My template is eerily close to this and I've gotten pretty decent results from it...

[Dan3088]

Yes. Why?

Wasn't sure when I read the cardio bit if it was serious advice

[Andy Baker (KSC)]

Why wouldn't it be serious advice?

[jailer345]

Start eating like a bodybuilder:

6 meals per day at 7 - 10 - 1 - 4 - 7 - 10

50 grams of lean protein per meal, 50grams of carbs per meal from rice or oatmeal in meals 1-4. Veggies only at dinner, no carbs at meal 6. Have a piece of fruit in meals 1, 2, 3. Sunday night replace the 7 pm meal with a cheat meal that is extraordinarily high in Saturated Fat, Starch, and Sodium. Like a double/triple meat bacon cheeseburger with 1 or 2 orders of fries.

Do the novice program Mon/Wed/Fri and do about 30-60 minutes of cardio on Saturday morning on an empty stomach, before meal 1. Light sled dragging would be best.

How many grams carbs and protein for a 230lb lifter. Same? Thanks. I have never seen such a simple, comprehensive eating plan for a lifter.

[Andy Baker (KSC)]

Depends on whether you want to gain weight or lose it?

This shit isn't difficult or complex. The hardest part about a diet is doing it, not coming up with the magical combo of macronutrients.

[sking1001]

The hardest part about a diet is doing it...

So, so true! I have found that this helps me a lot:
http://www.myfitnesspal.com/