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Adjusting macro ratio in sedentary job?

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Integra
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2007/06/14 20:18:59 (permalink)
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Adjusting macro ratio in sedentary job?

Hello everyone

I have just started getting a bit busier work-wise and find myself stuck at home for long periods of time.

I would like some general advice on my diet to see what improvements I can make and increase my knowledge so that I can make more informed choices in the future.

Currently I am bulking, and have been doing so for 6 months or so. I am very pleased with my gains so far, I have moved up from 12st to 13st 7lbs but thankfully still wear the same trousers.

My current diet, a typical day looks like this:

5am wake

530: 6 eggs scrambled on two pieces of toast

6am: bowl of oats or muesli - probably around 80-100g

9am: 100g Salmon/tuna/Chicken sandwich with medium-sized gren salad. Handful of pine nuts

1230: 150g Chicken with 100g pasta, small amount of salad and olive oil

1430: 8xOatcakes with peanut butter spread (around 20g of PB altogether), 2 bananas

1600: Train

20mins after training: 200ml skimmed milk, 40g whey protein, 3x Weetabix (I exclude this on non-training days)

1800: 200g Chicken/Turkey/Beef/etc with 100g pasta/rice/couscous

2100: 6-egg omelette, maybe a glass of milk too.

2200/2300-ish - Bed (depending on whether or not there are any interesting football threads in the General section)

I often snack on small amounts of walnuts/macademia/pine nuts aswell.

I have had some pretty decent results so far, but have found things slowing down a little, so any help is appreciated


EDIT: Got carried away there and forgot to include the questions I was supposed to ask!

I have a very inactive job, the only exercise I get is when I go to the gym. So I am basically a lazy bogger for 22.5 hours a day. Should I reduce my carbohydrate intake and increase protein/fats accordingly, even though I am trying to bulk up?

I am particularly interested in people who are in a similar situation to me - i.e. bulking and in very inactive jobs.

post edited by Integra - 2007/06/14 20:21:47
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10 Replies Related Threads

    JohnOvManchester
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    RE: Adjusting macro ratio in sedentary job? 2007/06/14 20:45:28 (permalink)
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    hi mate,

    you would adjust your nutritional energy requirements to whatever your energy expenditure is at any time not just while at work.

    if I was a tree surgeon cutting logs all day I would increase my carb intake to provide me with ample fuel, if your at a desk all day your ample fuel will be less.
    #2
    1ManRiot
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    RE: Adjusting macro ratio in sedentary job? 2007/06/14 21:03:05 (permalink)
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    I would put some forn of pre-workout nutrition in, 20g peanut butter an hour and half before wouldn't cut it for me.
    1800 meal is a bit protein heavy (~65g protein in one sitting at 13st 7 sounds a little high, assuming med-free).

    How different is your new working pattern from your old one?

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    mo041
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    RE: Adjusting macro ratio in sedentary job? 2007/06/14 21:29:00 (permalink)
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    After training replace the milk with water.

    Milk is slow digsting as it contains casein and at that time you want protein absorbed as quickly as possible.
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    Integra
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    RE: Adjusting macro ratio in sedentary job? 2007/06/14 21:57:43 (permalink)
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    ORIGINAL: 1ManRiot

    I would put some forn of pre-workout nutrition in, 20g peanut butter an hour and half before wouldn't cut it for me.
    1800 meal is a bit protein heavy (~65g protein in one sitting at 13st 7 sounds a little high, assuming med-free).

    How different is your new working pattern from your old one?


    Hello,

    Re; The 1800 meal, I sometimes cook 200-250g of meat and equivalent pasta/rice/etc and eat it in two sittings at 1800ish and 2000ish. Would that be more beneficial?

    My work pattern has changed quite drastically. I used to walk to work and home from the gym, which took a combined 90mins daily.

    It is also now a 100% inactive job, sat on my bum all day.

    I forgot to mention my routine:

    Mon - Back/Bi - Deads, Chins, Rows, Bicep curls - All 3x8
    Tues - 20mins HIIT, alternated with boxing each fortnight
    Weds - Chest/Tri Bench, Incline bench, Dips, Skulls - All 3x8
    Thurs - 20mins HIIT, alternated with muay thai each fortnight
    Fri - Legs/Core - Squats, 45 degree leg press, SLDL, Calf Raises, Planks, Crunches - all 3x8
    Sat - Off
    Sun - Off
    post edited by Integra - 2007/06/14 21:59:12
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    1ManRiot
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    RE: Adjusting macro ratio in sedentary job? 2007/06/14 23:43:33 (permalink)
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    Yeah splitting the meal would be more benficial IMO, I do that a lot. Keeps you flush with good quality aminos!

    Arr I see, 90 mins walking is a great fat burner so losing that will no doubt make a difference. I take it fasted am steady-state cardio before work is not an option?

    Personally I would ever-so-slightly lower the carbs in every meal (around 10% say) and see how you get on. If in a months time you feel you are getting tubby, reduce further, if not, perfect, if not gaining quick enough, raise them again. In true TT style, "eat, monitor and adjust accordingly"©.

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    1ManRiot
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    RE: Adjusting macro ratio in sedentary job? 2007/06/15 00:28:18 (permalink)
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    ORIGINAL: mo041

    After training replace the milk with water.

    Milk is slow digsting as it contains casein and at that time you want protein absorbed as quickly as possible.

    Only 200ml though, and milk also contains whey (fast acting) and lactose (fast acting sugar).

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    Integra
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    RE: Adjusting macro ratio in sedentary job? 2007/06/15 06:08:18 (permalink)
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    ORIGINAL: 1ManRiot

    Yeah splitting the meal would be more benficial IMO, I do that a lot. Keeps you flush with good quality aminos!

    Arr I see, 90 mins walking is a great fat burner so losing that will no doubt make a difference. I take it fasted am steady-state cardio before work is not an option?

    Personally I would ever-so-slightly lower the carbs in every meal (around 10% say) and see how you get on. If in a months time you feel you are getting tubby, reduce further, if not, perfect, if not gaining quick enough, raise them again. In true TT style, "eat, monitor and adjust accordingly"©.


    I am not really a fan of fasted cardio, it would mean having to wake up even earlier than I have to.

    I suppose I could look at hopping on the bike while working and fitting a laptop stand in place of the control panel on the bike.

    I will lower the carb intake in every meal. Should I do the same for post workout and/or add more to pre-workout?

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    ToxicToffee
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    RE: Adjusting macro ratio in sedentary job? 2007/06/15 08:34:27 (permalink)
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    ORIGINAL: mo041

    After training replace the milk with water.

    Milk is slow digsting as it contains casein and at that time you want protein absorbed as quickly as possible.


    not the case

    as for the original question

    spread your carbs throughout the day, each and every meal
    see how you go

    1ManRiot

    thanks for the C BTW
    #9
    1ManRiot
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    RE: Adjusting macro ratio in sedentary job? 2007/06/15 20:37:33 (permalink)
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    1ManRiot

    thanks for the C BTW

    LOL no worries (hold [Alt] and press number pad 1, 6, 9 if you're interested )

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    #10
    Nigeepoo
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    RE: Adjusting macro ratio in sedentary job? 2007/06/15 21:58:00 (permalink)
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    ORIGINAL: ToxicToffee
    thanks for the C BTW
    We're all at it now! http://www.muscletalk.co.uk/fb.asp?m=1918518
    #11
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