Nutrition on a blast cycle

[Donnie_028]

When transitioning from a cruise to a 16 week blast, what changes in your diet yield the best results? Whats a good target for protein and carbs?

 

[TurtleTank]

My diet didn’t change, I just upped everything. I wouldn’t pursue anything like keto, low carb, or fasting on blast. I think I’m around 50% carbs, 30% protein, 20% fat. I eat lots of lean proteins, oats, rice, fruit, veggies, seeds and nuts, olive oil, some protein powder here and there. I think I’m at 3,500 calories? Not tracking super closely, just making sure I’m always full.

 

[BigTomJ]

I dont change my protein intake usually, unless i need to give my gut a break. the only thing that really changes from a maintenance to a growth phase is carbs, specifically around my training times.

as long as youre getting 1g per pound of protein or something close, i would just start a blast by adding 50-100g of carbs per day around your training. And then assess from there are you progress with your growth phase.

 

[TurtleTank]

I dont change my protein intake usually, unless i need to give my gut a break. the only thing that really changes from a maintenance to a growth phase is carbs, specifically around my training times.

as long as youre getting 1g per pound of protein or something close, i would just start a blast by adding 50-100g of carbs per day around your training. And then assess from there are you progress with your growth phase.

What are your staple foods, Mr. Big Tom? Do you eat much in the way of veggies and fiber?

I always had too big of an appetite, so I would eat a bowl of chicken and rice with a ton of veggies, or a big bowl of oatmeal, as my go to meals, but now with my increased calorie needs, it’s like carrying a food baby all the time.

 

[BigTomJ]

What are your staple foods, Mr. Big Tom? Do you eat much in the way of veggies and fiber?

I always had too big of an appetite, so I would eat a bowl of chicken and rice with a ton of veggies, or a big bowl of oatmeal, as my go to meals, but now with my increased calorie needs, it’s like carrying a food baby all the time.

Its less than ideal, but i typically have 100ish grams of some sort of green veg with 2/6 meals most days 3/6 on off days. Otherwise I take metamucil at night to get a bit more fiber in.

Ive learned if i go to hard on the veggies my digestion really suffers, and as someone who DOESNT have a big appetite by any stretch, slowed digestion is simply no bueno.


Right now my meals are almost universally some variation of the following, quantities may vary depending on the phase.

Meal 1
370g egg whites
2 whole eggs
100g cream of rice
75g blueberries or pineapple

meal 2
200g chicken
175g rice
10g oil or some avacado

meal 3
220g 97/33 beef
175g rice
100g veg

meal 4
50g whey
32g almond butter

meal 5 (PWO)
220 chicken
285 rice
21g honey
half a banana
20g almond butter


intra
Some gatorade powder and EAAs

meal 6 Post workout
220g chicken
285 rice
100g veg
155g pinapple
other half a banana


Over the years ive found food options that work well for me, IE Cream of rice vs oats, for digestion and just lean heavily into them.
I digest chicken better than turkey, lean beef over less lean options or steak, rice over potatoes, ect ect ect

 

[TurtleTank]

Excellent, great info, thanks