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Help with Diet - Return16604

Rusty private msg quote post Address this user
So I have posted a few times a few years ago!
just thought I'd come back as I could use some advice

had some injuries/issues so now im back for good!
on the phat program currently, my big lifts are going up by 1.25kg each time
at peak i was squatting ATG 140kg at55kg bodyweight, currently my squat is at 65kg, hoping to get back steadily is my first goal.

I need help with my diet mainly

MEAL TIME INGREDIENTS Calories CARBS PROTEINS FATS

Breakfast 6am 36g Porridge w/ 180ml whole milk 246 33.7 9 8.3

Breakfast 2 8.30am Oat Drink (20g Oats/40Yoghurt/200ml whole milk/1tsp cinnamon/1 banana 380 72 10.8 7.8
Mid Morning Snack 10am MyProtein Breakfast Shake HALF with WATER 78 7.5 9.5 1.1

Lunch 12/1pm 150g Chicken + Half pack white Rice + jar of SAUCE 492.4 19.7 38.9 16.9

PreWorkout 6pm Banana + Preworkout Mix (C4) 105 26.95 1.29 0.4

Post Workout 7.15pm 3 Jelly Babies + 1 Scoop Protein Shake + 5gCreatine 221 29.4 25 1

Dinner 8pm 40g brown rice + Fish minimal veg 237 31.5 24.6 2.1

Pre Bedtime 9.30pm MyProtein Bedtime Extreme w/ 400ml whole milk 453 24.3 58.3 14.7

Pre bed 10pm 2tsp peanut butter 70 12 14 32

TOTAL 2282.4 257.05 191.39 84.3
Macros 100% 48% 36% 16%

Green Tea - With Porridge
Snacks Black Coffee- 12/1pm
Water All day / Snack on mixed nuts
1 Vit + 1 Omega with Each Meal

MY TDEE is:
2196

So Im running at approx 100-300 calorie surplus if you include the mixed nuts!

Questions
1. Just recently started eating sugar sweets straight after my workout to manipulate insulin - should I be doing this or not needed?

2. is there anything that I could do better? e.g. brown rice for dinner or switch to white or less carbs? or anything else ive missed!

3. I know I need to get fats to around 20%, im hoping the nuts will get me close. aiming for a ratio of 50/30/20

My goal is not to bulk/cut but improve my lifts steadily whilst still steadily increasing muscle mass.

THANKS IN ADVANCE
Post 1 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Drop the post-workout protein shake. It's pointless to have that, then eat less than an hour later; you have far more protein than you need already; and that's a good spot to add some fat. -3X
Post 2 IP   flag post
Rusty private msg quote post Address this user
Thanks @eknight, I know your somewhat of a god on these forums.

Maybe ive missed something but everywhere i've seen says a 15 minute window after your workout is ideal? also usually eat around 8.30pm, due to rushing back from gym, showering then actually cooking :/ s would be well over an hour :/

is insulin manipulation beneficial postworkout?

quick way to add fat? should I include more nuts into my diet? avocado for dinner?

Thanks
Post 3 IP   flag post
Bucky private msg quote post Address this user
"anabolic window" of 15 minutes after workout is bullshit. EK can explain better but I believe it's elevated protein synthesis for like 20hrs or something after working out.

also don't worry about insulin manipulation, leave that to people using exogenous insulin.

fats are easy, add EVOO/Avacado oil ect to meals or have an avacado with bacon
Post 4 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Thanks for the compliment but I'm just another guy. Google Dave Barr's Top 10 nutrition myths for answers to most of your questions.

Re. fats- cheese. Cheese in and on everything. Then extra cheese.

https://m.youtube.com/watch?v=7u2zc9JE8Kk

-3X
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