eat one big meal on rest days, the rest of your meals should be low carb high + mod/high protein + moderate fat snacks.. on training days, same thing, but consume more in the meal after training (which is after he post workout shake).. so basically two big meals on training days.



wouldn't worry too much about that, but i'd lean more towards the 50/50 split, you'd want more carbs than 10% thats for sure.



definitely do the cardio, i'd say your focus is more on putting on MOSTLY lean mass with minimal fat, rather than losing fat & gaining muscle.. so, putting on mostly lean mass will have your body composition improving, and you'll have less fat to 'cut' when you reach your goals 3-4 months from now.. cleaning up your diet so it's less frequently carb heavy & getting in the cardio will help you achieve this.

so, on your rest days, for your snacks, you want something that is low carb + high protein + moderate fat... such as 2% milk + protein.. i imagine you will have a "blood thirst" kind of feeling once you start eating like this, and that's a bad sign.. once you are satisfied with a lower carb snack like that throughout the day, you'll be seeing some major physique changes. You could obviously use something else too, such as green veggies + small chicken breast or a sandwhich or something like that.. the point here is, eat most of your carbs in one meal, then eat them in much lesser amounts throughout the day.

avoid stuffing your face all day

peace

Is powder milk acceptable? Because I have milk intolerance... I mean, I can drink a cup or so per day but that's pretty much it.

I have a hard time of getting protein+fat meals. I mean, I have no idea of what these meals look like... I guess I always ate protein+carbs...

Can someone throw a few examples at me (I'll look for some in Kelly's body comp basics book).

Also, running won't be an option when winter comes. Running on the treadmill could be and kettlebell swings for cardio work... although I don't like using the treadmill... I'm afraid of it (falling and all that).

And wouldn't it be detrimental to muscle building if I burned calories doing stuff like running and cardio? Wouldn't they contradict each other?...

Yoghurt , tuna salad , chicken salad , salad with a ton of low-fat cheese ( not tasty , oh well... ).
There are some lactose-free milks also i think? ( no homo  )

  = just for fun.

salad = minimum carbs. You can't just eat row chicken or tuna , put it in a bowl of lettuce or iceberg or whatever green veggies with some olive oil/mustard/lemon and you have a delicious salad. Check out the nutritional facts of lettuce and then weigh how much you can eat in a salad and you will know what i mean, carbs are too little.

Full yoghurt is more fat & less protein , go for low fat yoghurt , 2% , most of them will have ~8gr protein for every 100g. Personally i buy them in 1kg packs , eat about 300g every time. Dont go for 0% , that 2% is usefull, there is some shit going on like fat-soluble proteins in dairy products , long story short = you need some fat in dairy products or else youre ruining them.

Bottom line , don't freak with carbs. When we talk about carbs we mean to avoid pizza , pasta , rice , bread etc... Those foods have like 65g carbs per 100g and you can easily consume 200-300g of them! Carbs that come from veggies , milk , youghurt , meat etc are not worth mentioning , they're too little!

about how much calories is 300g of these low fat cheese?

i would assume so, i never took powdered milk.


what vag said, plus:

a better way to look at this is, what do you like eating? what can you easily obtain, to eat? For example, if I was planning on putting on a ton of muscle, I would focus on things I enjoy eating: eggs, milk, meat (steak/hamburger), chicken , broccoli/carrots/spinach/olive oil, kidney beans, bananas, cottage cheese, and a supplement: whey protein (for shakes).. My diet would then pretty much only consist of that, with 1 cheat day per week.






*smack*, incorporate jump rope also




no because cardio isn't using muscle protein as fuel unless you're in a severely catabolic state.. cardio is focusing on blood sugar, glycogen, or fat... You need to make sure your protein intake is high & that you get enough time under tension to stimulate growth, which is what you will be getting with 3x8/3x5 split. You're not going to be putting in enough cardio to cause a dent anyway.

Two things:

1) Eggs will instantly put your body in a catabolic state. I'm talking as soon as you put them in your mouth, kiss your muscles goodbye. In other words, for fuck's sake, no, too many eggs are not toxic.

2) Light cardio will not burn very many calories, and can help recovery. Don't think intervals, think nice long walks, easy biking, easy rowing, elliptical, etc.