Your diet is very clean. That's good.

How to know if you should change? Use the scale and the mirror. Weigh yourself before workout every day. Are you getting heavier? Of course your weight will fluctuate, but look at it as a trend - ie week-to-week or month-to-month. Are you heavier than last month? If you are 75kgs in July, and still 75 kgs in Aug then you are plateauing.

Contrast that with the mirror. Are you getting fatter? If you have a waist tape measure, even better. Is your waist expanding?

IF
a) You are getting heavier, but not fatter and waist not expanding, continue doing what you are doing
b) You are not getting heavier, and your waist is not expanding, eat more. Eat a larger post-workout meal.
c) You are getting heavier, but your waistline is expanding rapidly and you can see a larger tummy. Change your diet. Perhaps less carbs in the am.

Its pretty simple. Arnold wasn't a rocket scientist, yo!

This post has been edited by DJJD: Jul 10 2012, 12:23 AM

A myth???

Are you sure.....????!

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Added on July 21, 2012, 1:19 amAre you bulking? How much weigh have you put on recently?

I'd say no not enough but that's just me. Post training should rightly be your biggest meal of the day if on a gaining cycle so should be > 1000 calories

This post has been edited by DJJD: Jul 21 2012, 01:19 AM

While I respect Dave Barr, after reading all that, I disagree with him.

His methods seems more geared to elite level athletes and BBers.

I especially disagree about the 24-hour elevated window for protein synthesis. While it may be true on research for Olympic athletes I doubt its true for average Joe.

Your and my workout is a pale shadow compare to what lets say Michael Phelps or a elite Olympic lifter's workout in the gym. Our genetics are also much worse than them. Hence, we can conclude that our nutritional needs and patterns should be different.