The Baseline Diet 2009

[lylemcd]

Part 1 on the main site

[lylemcd]

Part 2 on the main site

[swolll]

I've searched, but did you write an article or a post regarding pre and post-workout nutrition requirements in terms of bodyweight?
I'm looking for g/lb of protein, carbs, and fats for the two meals.

[frank yangs left quad]

Originally Posted by swolll

I've searched, but did you write an article or a post regarding pre and post-workout nutrition requirements in terms of bodyweight?
I'm looking for g/lb of protein, carbs, and fats for the two meals.

http://forums.lylemcdonald.com/showthread.php?t=2830

you done searched badly

[tayjeremy]

Hmmm baseline 16-18 recommendations have my numbers at 2613 (x18).

using calculators that take into account my activity its also 2600ish. (On training days).

When trying to "bulk" or gain mass i add about 300-500 cals (Depending on how fast i wana get hyuuugeee) on top of that right?

so if i were to use the x18 multiplier, then add calories on top of that for the surplus yeah? I feel so shiz for asking these noobie questions. Always been dieting.... now its time to get big

[Kami]

Originally Posted by tayjeremy

Hmmm baseline 16-18 recommendations have my numbers at 2613 (x18).

using calculators that take into account my activity its also 2600ish. (On training days).

When trying to "bulk" or gain mass i add about 300-500 cals (Depending on how fast i wana get hyuuugeee) on top of that right?

so if i were to use the x18 multiplier, then add calories on top of that for the surplus yeah? I feel so shiz for asking these noobie questions. Always been dieting.... now its time to get big

No, x18 multiplier already includes surplus for gaining mass.

Just use x18 as a starting point and adjust the calories based on the real world observations (if you are not gaining, adjust the calories upwards and if you are gaining too much fat, adjust them downwards).

[tayjeremy]

Hmmm... using 3 different calcs, they all (based on activity, height, weight).... they all suggest 2600-2700 = Maintenance, and that to gain weight i need to eat more than that.

On my days taht i am not exercising its about 2000-2100 = Maintenance.

And i guess that i didn't make myself very clear haha because, i am zig-zaging my cals. Where when i workout i eat more. and when i don't i just eat either maintenance (considering TEA=Exercise).

So confusing. the baseline diet i assume is eating at a static rate... Example:

2613 (x18) x 7 (days) = 18295

Zig-Zagging + considering my activity levels going up/Down and assume 4days work week (generic bulk)

2100x3 (off days/maintenace) + 2600x4(4days On) = 16700
(6300) + (10400) = 16700cals

Basically if i ate + 500 ish on my on days i get about the same numbers.

Haha. Dammit i should have sat down and did this before embarrassing myself. =P

[lylemcd]

Math is fun.

[schmick]

Hi Guys,

Lyle, thanks very much for writing such informative articles.

I have only just started consistent weight training and have formulated my diet based on your guidelines of 'The Baseline Diet'.

What I would like to know, in wanting to keep it simple, does one follow the same caloric intake, including macro composition, on both training and non-training days or does one need to cycle carbs, fat, etc.?

[mrlakramondas]

Originally Posted by schmick

Hi Guys,

Lyle, thanks very much for writing such informative articles.

I have only just started consistent weight training and have formulated my diet based on your guidelines of 'The Baseline Diet'.

What I would like to know, in wanting to keep it simple, does one follow the same caloric intake, including macro composition, on both training and non-training days or does one need to cycle carbs, fat, etc.?

one thing you can do is simply add a post workout shake on workout days and skip it on non workout days...