Balanced Diet macros

[Shicky]

Right so exams over, woohoo! Time to focus on diet and training until things get heavy at uni, so i want my routines in place. Done high fat, high carb, very high protein, so all sorts!

What i want to do is sort myself a diet that is sustainable, healthy and can be adapted to meet my goals in training. (i.e be easily increased to provide a bulking diet)

So anyway, what i want is not to cut anything out, but eat sensible amounts of carbs, protein and fats.

With all the threads going about im very confused to say the least.

So i will be eating to maintenance atm, 2400-2500kcals, probably the former. 6 meals a day.

I wish i had a firm idea in my head but i have a ton of questions in my head to get round first.

Firstly, is it important to make sure the protein is in a constant stream throughout the day, so for example get 30g at every meal? Should my carb sources be only fruit and green veg or maybe all veg? Is it important to keep a constant stream much like the protein? Is it also important to make sure i get in some sort of carb source in the morning? (I used to do this but have been eating a 5egg omelette with tbsp toasted sesame oil) Little side question should i be avoiding sesame sources? I seem to remember something aboutit and estrogen?

I dont know enough to give any sort of macro plan yet. At the moment i expect med-high protein(2g per lb bw?), 100-200g carbs and remainder fat.

Anyway cheers all, hope you can help, i wanna get sorted immediately.

Note i have been eating well lately but high fat and i havent been recording, think i may not have been eating enough (stressful exam season )

[Dtlv74]

Shicky, as I'm sure you are expecting, you will probably get several different suggestions on how to do things! Two diets I like the look of, in terms of macro splits are these;

The Balanced Macro Diet
Overall Kcals: (for maintenance/lean bulk) = 18kcals/1lb LBM
Carbs: 40%
Protein: 30%
Fat: 30%

This gives you a variety of food sources without over dependence upon any one macro, and allows some variety.

The Testosterone Diet (http://findarticles.com/p/articles/m...7/ai_n16598134)
Overall Kcals: (for lean bulk) = 18-20kcals/1lb bodyweight
Carbs: 2g/1lb bodyweight
Protein: 1g/1lb bodyweight (carb and protien ratio is always kept at 2:1 ratio).
Fat: remainder of kcals (approx 30%).

A higher carb approach supposedly granting maximum testosterone output.

Have tried both of these and find them to both be good for performance, provided you get you foods from good clean sources - although am sure you'll be doing this anyway.

Neither are as quite as high protein as you are considering; I've never eaten at 2g/1lb so can't comment but perhaps the first diet could be tweaked dropping each of the other macros slightly to compensate for the higher protein.

As for the many small or just a few large meals, I'd try two weeks of each and compare as such things seem to be individual. Personally I tend to chop and change according to appetite and circumstance.

[nrage04]

If your really really interested I suggest learning for yourself, that way you know what you need to do and why you are doing. not what everyone else says is best for you.

A good start would be: http://www.amazon.co.uk/Complete-Gui.../dp/0713667419

and

http://www.amazon.com/Power-Eating-B.../dp/0736038531

[Shicky]

Cheers guys, think i'll br tinkering that Testosterone diet a slight bit for the mean time.

Thanks nrage I am really interested and never really go at things commited unless i understand exactly what im doing and why. Cheers for the book recommendations, i reckon i'll be investing