[Philipp Winsel]

I am currently on 60g of direct fat on my training days, digestion is perfect. How many grams of fat should I put in my pre meal 2-3h before my workout ?

[Philipp Winsel]

How long do you usually leave between pre meal and your workout ?

[Philipp Winsel]

Poor choice of fats imo.
We get enough saturated fats in our diets any way.
Any additional should be mono fats nutritionally.

_________________________________________

Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

But coconut oil which gets promoted here a lot is saturated fat too ?

[Philipp Winsel]

I would aim for 10g per meal on training days and 20g on non training days. If your in a loading offseason phase then you can increase this, obviously it’s dependent on body comp and goals.

this content only out of direct fat sources like nuts etc ? not counting fat out of chicken into that ?

Also 10g of fat in the post workout meal or not ?

[Philipp Winsel]

sorry I meant 80g of fat !

[Philipp Winsel]

M1
0600
M2
0830-0900
M3
1130-1200
M4 ( pre meal)
1430-1500
Intra
M5
1830 -1900
M6
2100-2130
There is scope to add a 7th meal if you put them 2 hours apart and you are hungry. But this will be the basic set up for your day
_________________________________________
Instagram: jimmytonk
http://Www.trainedbyjpclothing.com – the most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market!

Only downside of so many meals will be that protein intake will have to go down each meal to not overshoot my daily total, and thus maybe the smaller meals won’t max out Protein synthesis compared to bigger meals ? [/quote]
5 to 6 meals is sufficient, protein intake is dependent upon weight and whether you use anabolics. You can split it evenly across these meals.
_________________________________________
Instagram:@primitivegymnasium https://www.instagram.com/primitivegymnasium/?hl=en|    www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com  – highest quality supplements on the market. Get the Trainedbyjp eBook now. https://www.trainedbyjp.com/jpebook/ code: Ryan20 for 20% off   Coaching http://www.primitiveplans.com
[/quote]
Also if some meals only have 20g high quality protein in it ?[/quote]
I would increase to minimum 30g. You could benefit from a little more post training. What’s your weight?

_________________________________________

Instagram:@primitivegymnasium https://www.instagram.com/primitivegymnasium/?hl=en| http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market. Get the Trainedbyjp eBook now. https://www.trainedbyjp.com/jpebook/ code: Ryan20 for 20% off Coaching http://www.primitiveplans.com

[/quote]
Currently 95kg

Protein intake is at 200g out of high quality sources plus all that what comes out of carbs veggies etc gives me 309g total per day

[Philipp Winsel]

Good morning guys

Diet update 06/01/21
21 offseason diet

Diet update

Training day diet legs and pull

7:00
1- 150 cream of rice
30g iso
3’whole eggs
100g berries

9:00
2-
150g steak
500 potatoes
50g greens
5g oil

11:00
3-
100g prawn
100g smoked salmon
150g jasmine rice
50g Greens

13:00
4-
100 cream of rice
150g banana
50g iso whey

20 mins into training
50g mps max
75g sustain
200ml coconut water
10g creatine
10g glutamine

16:45
5- Post
150g cream of rice
60g iso
100g berries

1800
6-45 mins later
150g chicken
100g jasmine rice
200g greens
10g mps
10g join in

2100
7-
300g fat free yoghurt
20g iso
120g granola

Training day diet push

1- 150g cream of rice
30g iso
3’whole eggs
100g berries

2-
150g steak
500 potatoes
50g greens
5 g oil

3-
100g prawn
100g smoked salmon
120 jasmine rice
50g Greens

4-
100 g cream of rice
70g banana
50g iso whey

20 mins into training
50g mps max
60g sustain
200ml coconut water
10 g glutamine
10g creatine

5- Post
150g cream of rice
60g iso
100g berries

6-45 mins later
150g chicken
100g jasmine rice u(74
200g greens
10g mps
10g join in

7-
300g fat free yoghurt
20g iso
120g granola

Rest day

Rest day diet

M1
3 whole eggs
150g cream of rice
60g vegan whey jp
100g berries

M2
200g steak
500g potatoes
5g oil
50g greens

M3
120g cream of rice
100g berries
60g Jp vegan whey

M4
100g smoked salmon
100g prawn
50g greens
100g rice

M5
250g steak
100g rice or 500g potatoes
5g oil
50g greens

M6
3 eggs
300g fat free Greek yoghurt
120g granola

Hey Kuba,
in Terms of spreading your total Protein intake, do you aim for a certain amount of high Quality Protein each meal, say at least 30g ?

thank you

[Philipp Winsel]

As many as fits
Your day set up
Digestion
Goals
Hunger – key one
5 to 7 feeds is the norm
4 plus a pwo shake is ample for a lot
I prefer 6 total personally and 7 when food is high

_________________________________________

Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

But if meals are increasing protein content in each meal will have to go down right ?

[Philipp Winsel]

M1
0600
M2
0830-0900
M3
1130-1200
M4 ( pre meal)
1430-1500
Intra
M5
1830 -1900
M6
2100-2130
There is scope to add a 7th meal if you put them 2 hours apart and you are hungry. But this will be the basic set up for your day
_________________________________________
Instagram: jimmytonk
http://Www.trainedbyjpclothing.com – the most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market!

Only downside of so many meals will be that protein intake will have to go down each meal to not overshoot my daily total, and thus maybe the smaller meals won’t max out Protein synthesis compared to bigger meals ? [/quote]
5 to 6 meals is sufficient, protein intake is dependent upon weight and whether you use anabolics. You can split it evenly across these meals.

_________________________________________

Instagram:@primitivegymnasium https://www.instagram.com/primitivegymnasium/?hl=en| http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market. Get the Trainedbyjp eBook now. https://www.trainedbyjp.com/jpebook/ code: Ryan20 for 20% off Coaching http://www.primitiveplans.com

[/quote]
Also if some meals only have 20g high quality protein in it ?

[Philipp Winsel]

M1
0600
M2
0830-0900
M3
1130-1200
M4 ( pre meal)
1430-1500
Intra
M5
1830 -1900
M6
2100-2130
There is scope to add a 7th meal if you put them 2 hours apart and you are hungry. But this will be the basic set up for your day

_________________________________________

Instagram: jimmytonk
http://Www.trainedbyjpclothing.com – the most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market!

Only downside of so many meals will be that protein intake will have to go down each meal to not overshoot my daily total, and thus maybe the smaller meals won’t max out Protein synthesis compared to bigger meals ?

[Philipp Winsel]

6am. M1
9am M2
12. M3
3. M4
5-6pm M5
8:00. M6
10pm. M7
If you’re hungry and have a job that allows it I would just feed myself more times, just make sure your overall macros/food is the same

When i train at 4 pm my session will last 2 hours so I won’t be able to eat 5-6pm, I have an intra shake but don’t count that as a meal

[Philipp Winsel]

Because I’m digesting the above perfectly and my food isn’t super high because I’m not fat , so I use a nutrient dense food option. That’s always the case with every client , offseason peak – easy to eat foods for caloric density , when lean and food is lower – high volume foods with higher nutrient density

_________________________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Makes sense !

And oats post workout won’t be too slow digesting after training ?

[Philipp Winsel]

Good morning guys
Diet update 06/01/21
21 offseason diet
Diet update
Training day diet legs and pull
7:00
1- 150 cream of rice
30g iso
3’whole eggs
100g berries
9:00
2-
150g steak
500 potatoes
50g greens
5g oil
11:00
3-
100g prawn
100g smoked salmon
150g jasmine rice
50g Greens
13:00
4-
100 cream of rice
150g banana
50g iso whey
20 mins into training
50g mps max
75g sustain
200ml coconut water
10g creatine
10g glutamine
16:45
5- Post
150g cream of rice
60g iso
100g berries
1800
6-45 mins later
150g chicken
100g jasmine rice
200g greens
10g mps
10g join in
2100
7-
300g fat free yoghurt
20g iso
120g granola
Training day diet push
1- 150g cream of rice
30g iso
3’whole eggs
100g berries
2-
150g steak
500 potatoes
50g greens
5 g oil
3-
100g prawn
100g smoked salmon
120 jasmine rice
50g Greens
4-
100 g cream of rice
70g banana
50g iso whey
20 mins into training
50g mps max
60g sustain
200ml coconut water
10 g glutamine
10g creatine
5- Post
150g cream of rice
60g iso
100g berries
6-45 mins later
150g chicken
100g jasmine rice u(74
200g greens
10g mps
10g join in
7-
300g fat free yoghurt
20g iso
120g granola
Rest day
Rest day diet
M1
3 whole eggs
150g cream of rice
60g vegan whey jp
100g berries
M2
200g steak
500g potatoes
5g oil
50g greens
M3
120g cream of rice
100g berries
60g Jp vegan whey
M4
100g smoked salmon
100g prawn
50g greens
100g rice
M5
250g steak
100g rice or 500g potatoes
5g oil
50g greens
M6
3 eggs
300g fat free Greek yoghurt
120g granola

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Why no more cereal post workout ? [/quote]
Becuse it sits heavier than cream of rice, I am all for whole foods.

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]
Shouldn’t cereal be easily digestible too ?

[Philipp Winsel]

Good morning guys
Diet update 06/01/21
21 offseason diet
Diet update
Training day diet legs and pull
7:00
1- 150 cream of rice
30g iso
3’whole eggs
100g berries
9:00
2-
150g steak
500 potatoes
50g greens
5g oil
11:00
3-
100g prawn
100g smoked salmon
150g jasmine rice
50g Greens
13:00
4-
100 cream of rice
150g banana
50g iso whey
20 mins into training
50g mps max
75g sustain
200ml coconut water
10g creatine
10g glutamine
16:45
5- Post
150g cream of rice
60g iso
100g berries
1800
6-45 mins later
150g chicken
100g jasmine rice
200g greens
10g mps
10g join in
2100
7-
300g fat free yoghurt
20g iso
120g granola
Training day diet push
1- 150g cream of rice
30g iso
3’whole eggs
100g berries
2-
150g steak
500 potatoes
50g greens
5 g oil
3-
100g prawn
100g smoked salmon
120 jasmine rice
50g Greens
4-
100 g cream of rice
70g banana
50g iso whey
20 mins into training
50g mps max
60g sustain
200ml coconut water
10 g glutamine
10g creatine
5- Post
150g cream of rice
60g iso
100g berries
6-45 mins later
150g chicken
100g jasmine rice u(74
200g greens
10g mps
10g join in
7-
300g fat free yoghurt
20g iso
120g granola
Rest day
Rest day diet
M1
3 whole eggs
150g cream of rice
60g vegan whey jp
100g berries
M2
200g steak
500g potatoes
5g oil
50g greens
M3
120g cream of rice
100g berries
60g Jp vegan whey
M4
100g smoked salmon
100g prawn
50g greens
100g rice
M5
250g steak
100g rice or 500g potatoes
5g oil
50g greens
M6
3 eggs
300g fat free Greek yoghurt
120g granola

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Why no more cereal post workout ?

[Philipp Winsel]

What’s the reason you’re not utilising cereal post workout at the moment ?