Diet question: Endo, late night trainer...

[Crimson Ghost]

Hello all, I was spurred on to post this due to USMuscle's Endo/ Carb cutoff thread (didn't want to hijack it). Good post BTW USMuscle.

Right now I'm 252 @ 5'11" and prolly 15-20% BF. I'm an Endo and I seem to gain fat fairly easy, although everyone I know who doesn't lift or workout thinks I'm lean and big

Training DC M -W- F

As far as the carb cutoff goes what would you all suggest? I work from 10:30a to 7pm, train from 8pm-9pm, get my PWO shake in (9:05pm) and I eat a solid food meal with carbs approx 1 hour after PWO shake (10-10:30pm). I usually go to bed at 1am - 2am and sleep until 8:30-9am.

Part of me feels I need another protein shake or just a PRO/FAT meal before bed but the other part of me wants to get leaner and thinks the extra calories I take in, eventhough only 2-3 hours after training, will make me fat (esp. this late at night: 12:30-1am).

Any suggestions for a carb cutoff for us night owls?

Right now my whole diet is chicken, lean beef, steak, tuna, oatmeal and broccoli. PWO shake is approx 50-75grams protein with 100-120grams of carbs via Gatorade powder.

Any suggestions are appreciated

[The Munster]

I'm a night owl too by nature of my work. I work from 4pm to midnight so I workout during the day (also DC training). That being the case, my carb cutoff is easier than yours.
However, from everything I've read, here is what I think you should do.

Have carbs in your day's earlier meals. Drink your post workout shake WITH carbs but that's it for carbs for the day. Eat your solid meal later like you've been doing but make it protein/fat (with little fat IMO), and then have a protein only shake right before you go to bed.

[Massive G]

The carb-cutoff's apply EXCEPT for the PWO shake which as you know will have carbs in it. Last two meals would be something like:

Meal#5-Steak and veggies

Meal#6-Some type of milk based protein shake before bed.

[Crimson Ghost]

Thanks Munster!

I toyed with that idea but EVERYTHING out there says you need to consume carbs for 1-2 meals after you train. Not if you're fat like me

I've been lifting a long time but have never really got into the "diet" game so I'm still learning about my body.

Thanks again!

Thanks too...FH!!

[Massive G]

Have carbs in your day's earlier meals. Drink your post workout shake WITH carbs but that's it for carbs for the day. Eat your solid meal later like you've been doing but make it protein/fat (with little fat IMO), and then have a protein only shake right before you go to bed.

No offense Munster but I disagree with you here.IMO having a protein/fat meal one hour after having a high glycemic high carb post workout shake is dietary suicide.The whole basis of Dante's program (especially for folks with higher bf levels and let's be honest here...20% bf is fat) is never having an insulin spike coincide with a protein/fat meal.

[The Munster]

No offense Munster but I disagree with you here.IMO having a protein/fat meal one hour after having a high glycemic high carb post workout shake is dietary suicide.The whole basis of Dante's program (especially for folks with higher bf levels and let's be honest here...20% bf is fat) is never having an insulin spike coincide with a protein/fat meal.

I agree FH. Completely. I should have been more clear. What I meant by protein/fat (very little fat) was meat and the natural fat that may come along with it. Like lean ground beef or chicken. Even very lean chicken has a little fat in it. I didn't mean to actually ADD fat to the meal.

[Massive G]

Got it bro.I think we were saying the same thing just a different way.

[The Munster]

Got it bro.I think we were saying the same thing just a different way.

A great quote I got from my Dad:

"Same thing, only different."

[Crimson Ghost]

Thanks guys!

I'll follow this advice to the "T". Not 100% sure that I'm 20% BF...just guestimating. I always figure HIGH so I don't end up posting pics saying "Here I am @ 5% bodyfat" when I'm actually @ 10%. I'm not delusional.

1 more quick question: When would you suggest my carb cutoff be at?

1st meal @ 9-10am (Pro & Carb)
2nd meal @ 12-1pm (Pro & Carb)
3rd meal @ 3-4pm (Pro & Carb)
4th meal @ 6-7pm (pre-training) (Protein only)
PWO @ 9pm (Pro & Carb)
5th meal @ 10pm (Protein Only)
6th meal @ 1-1:30am (Protein Only)

Something like that?

[The Munster]

That schedule looks good to me. See how it works. Don't be afraid to cut the carbs from one of the day's early meals IF you are putting on fat. That's going to be individual, you'll have to guage that as you go.
You might think about making your day's 2nd meal a pro/fat meal.

[Crimson Ghost]

THX for your help!

[Massive G]

CG..feel free to post up an idea of what you're gonna be eating on a daily basis.We'll see if we can give you some pointers in reaching your goal of getting below 25% bf for the first time

[MsteveM]

i'd add a little bit of complex carbs preworkout, but that looks pretty good.

[Massive G]

i'd add a little bit of complex carbs preworkout, but that looks pretty good.

Agreed....carbs pre-workout



Oh...just realized I could have used a smilie here instead....Here goes::


:iagree:

[Crimson Ghost]

Now I'm 25% fat...holy cow!

My diet has been crap but this is what I've been eating and SLOWLY losing bodyfat, while my strength has climbed. This is without doing cardio too...so I still have that to add in.

Meal 1: 50g Protein Shake and approx 40 g of Carbs from plain Oatmeal (with Splenda and cinnamon) **I have a hard time eating solid food first thing in the morning**

Meal 2: 8 ounces of chicken breast, 1 cup fresh, steamed broccoli and 40g of Carbs from Plain Oatmeal.

Meal 3: 8 ounces of chicken breast, 1 cup fresh, steamed broccoli and 40g of Carbs from Plain Oatmeal.

Meal 4: Pre training 50 grams Protein Shake, no carbs

Meal 5: Post training 50-75g PRO (usually 75g since starting DC), 100-120g Carbs via Gatorade Powder.

Meal 6: 8 ounces of chicken breast, 1 cup fresh, steamed broccoli

Meal 7: 50 grams Protein shake

Does that look good? Part of me is afraid to eat but it seems that I lost more weight when I stopped worrying about carbs and just concentrated on packing in the protein.

For what it's worth I'm 5'11", 250lbs right now, 36-37" waist. I ONLY hold fat on my lower back and abdomen. My arms and legs, chest and back all look fairly "lean" for not being in contest shape but I def. have fat to lose in the spare tire area. Back at my largest/ leanest I almost had abs (faint) but had vascularity in the rest of my body, in particular my legs. My calves and quads were crazy but the midsection was still soft. Basically, if I look in the mirror and cover up my midsection and only look from the chest up and the waist down I look to be 10-12% bodyfat. If I just look at my midsection I look what I think is 25% bodyfat. If I wear a shirt people cannot tell that I'm packing that much fat but it's very uncomfartable.

Before starting DC I was 280lbs, my pants were size 42" waist and fit SNUG. I started DC, paid no attention to diet (except protein and PWO shake), didn't do much cardio (2-3X week, walking uphill on treadmill for 20-30 min @ 10% incline) and ate no carbs unless it was PWO and on cardio days ate no carbs. I dropped down to 239lbs and my size 38" pants fit loose.

Any help is greatly appreciated.