Well finally on my laptop!!
On rest days diet it says carbs with breakfast if training late.
Is 5pm considered late?
That depends on how late you stay up.
The idea is simply to make use of that 6-8 hr post-workout for recovery with carbs and adequate protein, focusing a majority of your days kcals in that period (including the intra-workout)
If you say, train at 9PM an are in bed by 12PM, AM carbs would be good idea for someone trying to GAIN weight who is also using carbs only on during the post-WO period (with the ~100g 'rule' on non-training day).
(This is all in the book, BTW.
)
on off days would you spread carbs evenly each meal if going for 100g or do you feel there are specific times on off days to consume carbs that are beneficial.
If you were to keep with the metabolic flexibity notion (again, in Le Book.
), then putting your carbs late in the day would work well.
The idea of those ~100 carbs is to permit veggies and fruits during this day.
I'm consuming 150g hbcd peri rs and takes me till pwo then an hour later ill eat lean protein with jasmine rice and organic honey.
Then I'm following with another meal before bed which has 100g carbs from sweet potato then cream of rice or oats in a casein shake pre bed.
Got lots of digestive enzymes etc too.
OK, well don't know how large you are, what your kcal are, and most importantly, whether you're growing or have grown with your total kcal / macro intake. (We're not trying to re-invent the wheel and theres' not dietary magic here, really. Big picture stuff like total kcal and getting adequate protein are first and foremost.)
If you've based the above on your previous diet and are growing on that kcal intake (but not too fast and getting fat), then you're probably doing just fine.
MOST folks find they have to eat MORE doing FT than previously, I've found, so you'd simply adjust kcal upward.
-S
