Starting Strength Coach
To Be A Beast Question
First, the required info...
Sex/Age: Male/28 yrs old
Routine: Starting Strength Advanced Novice (modified)
Mon: Squat (265x3x5), Press (112x3x5)/Bench (165x3x5), Power Snatch (85x5x3)
Wed: Light Squat, Bench/Press, Deadlift (315x1x5)
Fri. Squat, Press/Bench, Power Clean (95x5x3 (struggle with technique))
Conditioning consists of walking to the gym and to work (3-4 miles total 4-5 times a week), and some HIIT rowing if I feel up to it on Tues/Thurs.
Height/Weight/BF: 6'3", 220 lbs, 20-23%
Current Cals/Macros: Haven't tracked in awhile, but will start tomorrow pending your response.
**************
I was reading this thread...
http://startingstrength.com/resource...ad.php?t=42011
... about carbohydrate intake when doing AM training.
I also do AM training, and have a similar, but more specific question.
After re-reading To Be A Beast Case #3, Fluffy Novice, following the 15 kcals/lb of bodyweight and your macro ratio recommendations, that would put me at...
3300 kCals; 290/290/110
Similarly to the OP, I do AM training with mainly liquid beforehand. I do 20g of BCAA's with maybe an apple or banana with almond or cashew butter if I'm really hungry. It's hard for me to eat eggs, oats, or anything savory early in the morning.
So, the questions...
For your hypothetical "Jim," who works out in the evening, he eats a higher carb meal pre- and post-workout.
In my case with training in the morning and keeping consistent macros each day (for now), should I have a higher carb dinner/pre-bed time snack on the nights before I train, followed by a higher carb late breakfast/early lunch following training? Even without tracking recently, I've noticed that I've had better workouts when I've "carbed up" the night before.
So, following that, a daily macro spread might look something like this...
Tuesday (day before lifting):
Breakfast: 50/30/30
Lunch: 50/30/20
Snack: 40/80/20
HIIT
Dinner: 100/100/30
Pre-bedtime: 50/50/10
Total: 290/290/110
Wednesday (w/ AM lifting)
BCAA's
Lift
Post Workout Shake- 50/110/10
Breakfast/Lunch- 100/90/20
Snack: 40/30/20
Dinner: 70/40/40
Pre-bedtime: 30/20/20
Total: 290/290/110
This two day spread would work for any day except Saturday, which I could either distribute macros as evenly as possible or use it as a "free" day (within reason) every once in a while.
Wow. That was longer than I wanted it to be.
All else aside, I just want to be more compliant with my diet. I'm really motivated, and I think the more detailed I am, the more compliant I'll be.
I really appreciate all the help and time you give to this forum. Thank you!
✓ Member
Yes, I would. Sorry for the short answer, but it was an easy one :-)In my case with training in the morning and keeping consistent macros each day (for now), should I have a higher carb dinner/pre-bed time snack on the nights before I train, followed by a higher carb late breakfast/early lunch following training? Even without tracking recently, I've noticed that I've had better workouts when I've "carbed up" the night before.
Starting Strength Coach
That's all I needed to hear. Thanks!
Starting Strength Coach
So, here's what I ate today...
Breakfast
Whey Protein Shake - 49/8/5
Banana- 1/27/0
Cashew Butter- 5/8/14
TOTAL: 55/42/19
Lunch
Tuna (1 can)- 41/0/5
Ezekiel Bread (2 slices)- 8/30/2
Mayo (2 tbsp) - 0/0/20
Romaine Lettuce- 1/3/0
TOTAL: 49/33/20
Pre-workout (HIIT Rower)
Whey Protein- 48/8/3
Oats (1 cup)- 10/54/5
TOTAL: 58/64/8
Dinner
Pork Tenderloin (10.5 oz)- 84/0/18
Quinoa (3/4 cup uncooked)- 17/87/10
Zucchini (300g) 2/8/1
Olive Oil (1 tbsp)- 0/0/13
TOTAL: 99/95/39
Pre-bedtime Snack
Whey Protein Shake- 49/8/5
Chocolate Covered Raisins (50g)- 2/34/9
TOTAL: 51/42/14
TOTAL FOR THE DAY: 312/276/100
+8% on protein, -5% on carbs, -10% on fat.
Am I doing it right? Normally I wouldn't eat three shakes in a day, but there were no eggs this morning, so it was all I had.
✓ Member
It looks fine, for now. I'd like less fat in your post workout meal but I'm picking at nits.Am I doing it right? Normally I wouldn't eat three shakes in a day, but there were no eggs this morning, so it was all I had.
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