@jmboiardi, @scotttousignant, @Scott_Herman and whomever else wants to charm in.
I am looking into this fasted nutrition plan. I have been playing with numbers all day yesterday and a little today.
At 177lbs 12%BF, BMR at rest 1827, BMR in motrion 2832, my average is 2329. I decided from what I gathered is my protein intake was too high so I lowered it, by doing so it forced me to increase carbs and fats. I didnt want to be in the range of 300 for my carbs, so fats was increased. Intaking 200g protein (800 calories), 282 carbs (1129 calories), and 100g fats (900 calories). This brings me to 2829 calories if Im correct. These numbers are for my work out days.
I decided to layout my meal plan by leaving me to choose from a selection of foods which I cant type all of it, but hopefully you get the idea. I seperated each category (protein, fast carbs, slow carbs, fats, vegetables) into groups A-E. I am having trouble splitting these to only 3-4 meals. My workouts will be in the morning after meal 1.
SO here is an example:
Meal 1: 7a.m
Group A (60g)
Group B (60g)
Group D (20g)
Group E Handful (probably spinach)
Gym: 9a.m.
Meal 2: 10/10:30 a.m.
Group A (60g)
Group B (60g)
Group C (60g)
Group D (20g)
Snack: 12:00 (before I work 1-9pm at the hospital)
Group A (30g)
Group C (40g)
Group D (20g)
Meal 3: 5/6 p.m. then fasting begins till 7 a.m. next day. roughly 13 hours without food.
Group A (50g)
Group C (60g)
Group D (40g)
Group E Handful
Non workout days I decreased to 2579. Protein stays at 200g (800 calories), Carbs drop to 220g (880 calories), fats stay at 100g (900 calories) now I haven't put together my plan for this yet, wanted to see what thoughts were on this, maybe some assitance.