So if you were aloud 75 -100 complex grams of carbs a day how would you split them up to be most effective if you are training at 530 pm night ?

I was figuring
meal 1: 1/2 grapfruit in the morning
preworkout 25 grams of oat brand
post workout 50 grams of high glycemic carbs - solid foods = white rice with 500 mgs ALA

,m,th carb up how much ala before carb up meal 1000-1500 mgs ?

plus I have a refeed meal every m, th night (post workout carbs are cut due to carb up)
basically the Beverly approach

Guns

The where what and when of carbs depends on yoru goals.

If you are looking to add mass and drop fat...

75-100g of complex carbs early in the day. If eating 5 meals try have oats at meal one and a sweet potato at meal 3.

If really looking to drop fat fast and hold onto muscle, ditch the carbs above and go with the twice weekly carb up.

Post workout carbs are not always necessary. I know many other sites, the mags, and supplement companies push post workout carbs. Of course they do they have somethign to sell. I think you can get comparable and even better results with out all of the fat with out the carbs. Beverlys new creatine and branch chains with glutamine during the workout are a great substitute.

Now if are lean, less than 10% bf (actual reading not a guess based on your buddies or girlfriend saying you are rippted)

Based on 6 meals
Meal 1 oats
Meal 3 sweet potato, rice, oats again

Meal 4 preworkout
Oats and some protein (provider is great here)
or
3 scoops of mass maker
1 scoop of provider
1 scoop of the new creatine

Lift
Repeat Meal 4 with the Ala

an hour later eat again.

Have the twice weekly carb up if you are lean.

When adding carbs the earlier in the day the better, the only time this is may not be true is regardign pre and post workout nutrtion and again level of leanness will dictate how appropriate this is.

Best of luck!

Ray

ray i was trested at 3.8% bf by bod pod I just in holding phase right now i was just doing 3100 to 3200 caloires at 420 grams protein, 150 complex carbs and aboutn 80-90 fat. I had to ramp my caloires up because I was shutting down on 2600 even with carb up so I was figuring 3-4 weeks I would do the carb up with M,th again I am extremly lean, extremly strong i'm at 210 at under 4% just have about 6 lbs of water and may be a lb of fat.

finally 3-4 week approach
2 times body weight protein
50-75 grams COMPLEX CARBS !! I use ALA as well so it should help shuttle carbs in
fats 80-90 EFAS (60% of ) total fat intake

free squat 500 for 10 to floor
bench 405 for 4-5 reps
so i'm strong as a bull

I'm slaming tons of BCAAS (musclarity,ect,) before during and after trainnig

Guns

You are huge, how tall are you?

How do you know how strong a bull is?

Just kidding.....

What is your goal? Are you getting ready to compete?

My initial thought is more calories. Try 7 meals per day, training days. Have carbs at meal 1 and meal 3. Then pre and post workout. Off days, drop down to 6 meals and have the carb up (1.5 cups oatmeal, 2 bananas, 1 medium sweet potato, etc) as the last meal.

Post your goal and complete by date and we can offer some more specific advice.

As far as the ALA goes not sure you have to go with over a gram.

Ray

5'9 30 yrs old
october 25 NJ Golds and then eastern Usa nov 7 NYC ,

Goal shredded and full

I'm doing 7 meals right now on training days and 6 on training days

training days
630
2 scoops MP
8 eggwhites
1/2 grapefruit
1 TSP EFAS

930
8 oz 93% lean tukrey breast
2 cups veggies
1 tsp EFA

1230
8 oz chicken
2 cups veggies
2 TBSP newmans dressing

330 repeat mea1 1 ( preworkout)

530 20 gram musclarity during training

post workout meal
3 scoops MP
1/2 cup oatmeal
500 ALA

hour and a half later
8 oz chicken
6 oz yam
1 cup veggies
500 ALA

before bed
1 can tuna
5 eggwhites
2 cup veggie

4 mass/4 livers each meal

non training days

630
2 scoops MP
8 eggwhites
1/2 grapefruit
1 TSP EFAS

930
8 oz 93% lean tukrey breast
2 cups veggies
1 tsp EFA

1230
8 oz chicken
2 cups veggies
2 TBSP newmans dressing

330 repeat mea1 1 ( preworkout, pre HIT CARDIO)


530 bcaa
HIT CARDIO

Post cardio
3 scoops MP

wait an hour
8 oz chicken
veggies
2 TSBP newmans dressing

I tried the acrb up meals on non training days
I think if i work out it creates more of a depletion and would work better IMO and on those days I train . carb up days I'm just going to have like moring and prework out carbs then then 3 scoops MP and 8 egg whites post workout then wait an hour and a half have just 8 oz chicken with Veggies then hit carb up with 1.5 cups oatmeal 10 oz yam , 1 banna, and 1 cup veggies, 1 TBSP EFAS. non carb up days 1/2 grape fruit meal 1 meal preworkout 1/2 cup oatmeal post workout 4 oz sweet pototae

Guns,

Do you have any pictures? Your measurements are amazing, good for you! THis is a terrible ad in for a response... But i try to have the majority of my carbs in the morning and before 3pm

My preworkout meal is at 330 so that cool
next monday i'm going to start carb up m,th
saturday is my freinds wedding and i;m going to enjoy my self so far i have been running on about 65 grams of COMPLEX carbs a day with tons of muscularities during my meals and they are keeping me going. jeremiah told me to drop gluitemine becuae it could convert to sugar so i did but i also loss some fullness. fat around 65-90 gram range works best for me for keeping me nice and full on the rotation days. I will be at 2400-2600 on normal days and carbup days I may add a 7 meal or just keep it to six I don't like craming meals in at 1130 at night time. It takes me almost 45 minutes to eat that carb meal !! slower i eat it better i feel !! ALAat 750 should be fine as well to assimilate carbs. Post workout i'm going to relay more on gluconesogenis more then anything

I hope you're using r-ALA and not simply "ALA" which is the S-isomer. If your brand of ALA does not say R-ALA or R+ ALA or R-Lipoic Acid or something similar, you're probably using the MUCH more inferior (and ineffective) S-isomer.

In all thy getting, get understanding