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9/14/2014 11:02:04 AM - Jeremy
Chase,

I am a 5'6, 113 lb- 22 year old grad student at the University of Tampa. I had a question about carb timing to maximize body comp, lean gains, and overall health and insulin sensitivity.

Due to my work and class schedule, I train in the mornings from about 6:30-8:00. My lifting days are Monday, Tuesday, Wednesday, Friday, and Saturday. The other days of the week I am doing very light activity like walking, generally trying to avoid any excess calorie expenditure through any cardio, even though I think sprinting would be a good idea.

My current macros are:
Training days: 225 pro, 460 carb, 80 fat
Non training: 225 pro, 245 carb, 80 fat


My question pertains to carb timing throughout the day. What would you suggest might be more optimal?

Peri-workout: Whey protein
Meal 1 (8:30 am) : Protein + fat, lower carb
Meal 2 (11:30 am): Protein + carb, lower fat
Meal 3 (2:30 pm) : Protein + carb, lower fat
Meal 4 (5:30 pm): Protein + carb, lower fat
Meal 5:(8:30 pm): Protein + fat, lower carb

or

Peri-workout: Whey protein
Meal 1 (8:30 am) : Protein + carb, lower fat
Meal 2 (11:30 am): Protein + carb, lower fat
Meal 3 (2:30 pm) : Protein + carb, lower fat
Meal 4 (5:30 pm): Protein + fat, lower carb
Meal 5:(8:30 pm): Protein + fat, lower carb

On non-training days:

Meals 1-2: Protein + fat, lower carb
Meals 3-4: Protein + carb, lower fat

My number one focus is to hit the desired macros for the day. However, I would want to make my nutrient timing more optimal for body comp, lean gains, and overall health in general. I'm a student, so repletion of glycogen is not an issue.

Thanks for your help!

Hey Jeremy -

Good question.

I think if you're hitting the same overall calories and macros the difference between the two options would be negligible. In other words, it doesn't really matter in your case. I mean no disrespect by this, but you're 113 pounds. Right now you just need to make sure you're taking in sufficient calories and protein first and foremost. Then let your carbs and fats fill in the rest of your needs. I do suggest higher carbs and lower fats on training days and higher fat and lower carbs on off days.

You worrying about carb timing to maximize body composition right now is majoring in the minors.

You need a calorie surplus and quality foods. Once you've put on a good amount of lean body mass - then you should worry more about body composition and carb timing may be of more importance. For the time being though you just need to worry about training hard and eating enough.

If you start gaining more fat than you'd like simply cut back on your calories a bit. If you're not gaining any weight simply increase your calories a bit.

While it may not be the exact answer you're looking for I firmly believe it's the answer you need.

Hope that helps! Let me know if you have any more questions.




Thanks,
Chase Karnes


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