Hey all,

I have a question about macro timing when lifting in the afternoon. All of the guidelines I have been able to find center around lifting at like 9 in the morning, when i'm at work!

My day goes like this:

6:30 wake up
7:30 M1
10:30 M2
1:30 M3
4:30 M4 (Pre Workout)
5:15 Workout
6:15 M5 (Post Workout)
8:15 M6

Most things I read suggest keeping all carbs after the workout fibrous, and eating starchy only before you work out. But, people also seem to recommend eating starchy carbs pre working out. So basically this is how I end up looking:

M1 - protein + starchy + fats
M2 - protein + fibrous + fats
M3 - protein + fibrous + fats
M4 - protein + starchy
M5 - protein + simple (banana or cottage cheese)
M6 - protein + fats

Am I hurting myself by eating starchy carbs that late in the afternoon before I work out? Thanks for the info!

Am I hurting myself by eating starchy carbs that late in the afternoon before I work out? Thanks for the info!

Nope. Eating some carbs pre-workout is generally a good idea.

You might want to pull either fat or carbs out of your first meal, though.

Why are you counting cottage cheese as a simple carb? :confused:

George - thanks for the reply.

I have been counting cottage cheese as 'simple' carb because of the sugar content. I only eat it PWO and hardly eat any other sugar during the day.

Most things I read suggest keeping all carbs after the workout fibrous, and eating starchy only before you work out.

I don't know what you are reading but no, what you have stated is not the common approach and I'd disagree with it.

The common approach, at least among serious bodybuilders, is that, even when cutting (until they get down to very low/no carbs leading up to a contest) is to, at most, restrict complex and starchy carbs to
1) breakfast 2) preworkout and 3) (sometimes during and) pwo.
So in your scenario, a commion approach while cutting would be to have oatmeal for breakfast, then a starchy carb the mela an hour or two before lifting, say sweet potato, oats, whole grain pasta, etc; then a similar carb source within the hour PWO.

And it doesn't matter if PWO is 7p or 10p. It won't "turn to fat" as too many think.

Hort -

for example - from Foley's Nutrition for Recomp Sticky:

M1 (08:00) – Protein and Carbs
M2 (11:00) – Protein and Carbs (PWO)
M3 (13:00) – Protein and Carbs
M4 (15:30) – Protein and Fats + Fibrous Carbs
M5 (18:30) – Protein and Fats + Fibrous Carbs
M6 (21:00) – Protein and Fats + Fibrous Carbs

After the PWO he (for example) says fibrous carbs. I think the confusion is when i said "post work out" should be all fibrous, what i meant was all meals after the "post workout" meal.

I think i'll switch it up to starchy for breakfast, pre and post workout, and keep the rest fibrous.

If you recommend starchy post workout, then whats with all the take about getting simple sugars to get the protein to your muscles/rebuild yadda yadda?

You are going way, way overboard with the complexity on this. You do not need to obsess over the minutiae timing of certain macros at certain times in relation to a workout, you really do not need to do it. Don't beat yourself up over this, please!

You are going way, way overboard with the complexity on this. You do not need to obsess over the minutiae timing of certain macros at certain times in relation to a workout, you really do not need to do it. Don't beat yourself up over this, please!

He can if he wants to. I have to, I get far, far better results calculating macros then by any other plan.

It's up to the individual.

M1 (08:00) – Protein and Carbs
M2 (11:00) – Protein and Carbs (PWO)
M3 (13:00) – Protein and Carbs
M4 (15:30) – Protein and Fats + Fibrous Carbs
M5 (18:30) – Protein and Fats + Fibrous Carbs
M6 (21:00) – Protein and Fats + Fibrous Carbs

After the PWO he (for example) says fibrous carbs. I think the confusion is when i said "post work out" should be all fibrous, what i meant was all meals after the "post workout" meal.




You'll note Foley is following what I described. He's having carbs for breakfast, and carbs the next two meals pwo. I'll assume those two meals are usual suspects like oats, pasta, sweet potato. I don't know if he is using a fast carb in PWO #1. As far as "fibrous carbs" as far as the muscles are concerned, they aren't carbs like wheat and sugars are. So Foley is saying, eat your vegetables. You cuold likely include them in every meal... but his point is he is taking in no complex or starchy carbs away from his workout.

As far as the "simple sugars"/insulin spike, etc... I believe in the purpose and concept but this is an area where what science there is continues to evolve. I used to use dextrose and maltodextrin but eventually I realized that it wasn't best for me (sugar rushes, shakiness, challenged fat storage etc).

Also- many average Joes just don't get anywhere near carb depletion in a typical hour in the gym... eating some oatmeal is just fine for many people.

There are still many bodybuilders that use this. What has been REALLY effective is a fast digesting COMPLEX carb, in this case amylocel or waxy maize (wms) as it is more commonly known. It replenishes what you need but keeps blood response better in check...


Here's a day from me with the gym around 5p. Note that the heaviest concentration of carb intake centers around the workout. Not the only way to do it but very common among the competitive bb'ers.

6a 1 scoop Xtend+Creatine; 9 eggwhites, 40g oats,
9a 5oz chicken, 1/4c sweet potato, 10 almonds
Noon 6oz bison, 4oz buckwheat noodles,
3p 5oz chicken, 8oz buckwheat noodles
WO: 15g WMS, 2 scoops Purple Wraath, 30g Xtend
PWO: 50g WMS, 30g protein, Creatine
6p (about 40 minutes PWO) 80g oats, 30g protein
9p 6 eggwhites

You'll note Foley is following what I described. He's having carbs for breakfast, and carbs the next two meals pwo. I'll assume those two meals are usual suspects like oats, pasta, sweet potato. I don't know if he is using a fast carb in PWO #1. As far as "fibrous carbs" as far as the muscles are concerned, they aren't carbs like wheat and sugars are. So Foley is saying, eat your vegetables. You cuold likely include them in every meal... but his point is he is taking in no complex or starchy carbs away from his workout.

As far as the "simple sugars"/insulin spike, etc... I believe in the purpose and concept but this is an area where what science there is continues to evolve. I used to use dextrose and maltodextrin but eventually I realized that it wasn't best for me (sugar rushes, shakiness, challenged fat storage etc).

Also- many average Joes just don't get anywhere near carb depletion in a typical hour in the gym... eating some oatmeal is just fine for many people.

There are still many bodybuilders that use this. What has been REALLY effective is a fast digesting COMPLEX carb, in this case amylocel or waxy maize (wms) as it is more commonly known. It replenishes what you need but keeps blood response better in check...


Here's a day from me with the gym around 5p. Note that the heaviest concentration of carb intake centers around the workout. Not the only way to do it but very common among the competitive bb'ers.

6a 1 scoop Xtend+Creatine; 9 eggwhites, 40g oats,
9a 5oz chicken, 1/4c sweet potato, 10 almonds
Noon 6oz bison, 4oz buckwheat noodles,
3p 5oz chicken, 8oz buckwheat noodles
WO: 15g WMS, 2 scoops Purple Wraath, 30g Xtend
PWO: 50g WMS, 30g protein, Creatine
6p (about 40 minutes PWO) 80g oats, 30g protein
9p 6 eggwhites
You are indeed correct sir. My carb of choice was brown rice.

Ok, I think I get the idea. I am definitely not doing the kind of lifting to get to carb depletion, so i'll just work the starchy carbs for breakfast, then pre and post workout. I see that Foley is eating carbs for the two meals post workout, but I don't want to be eating carbs like that at 9pm when I usually hit the sack around 10:30.

Thanks for all of the info. Also - to Skoorb - It's not like physically planning and eating certain nutrients at specific times is difficult, its just that i wasn't sure when I should be eating which.

Ok, I think I get the idea. I am definitely not doing the kind of lifting to get to carb depletion, so i'll just work the starchy carbs for breakfast, then pre and post workout. I see that Foley is eating carbs for the two meals post workout, but I don't want to be eating carbs like that at 9pm when I usually hit the sack around 10:30.

Thanks for all of the info. Also - to Skoorb - It's not like physically planning and eating certain nutrients at specific times is difficult, its just that i wasn't sure when I should be eating which.

Carbs before bed aren't an issue- it's getting your carbs in PWO that matters. I usually get all my PWO carbs from about 630p-8p... and am in bed by 930p.