Bigtex
VIP Member
- Aug 14, 2012
- 1,138
- 1,685
Those of you that follow Milos Sarcev know he is one of the smartest IFBB pros out there when it comes to diet and the use of drugs. Milos has a long seminar he does on structuring you diet so I will break it down in a shorter form.
Protein
Milos starts his diet off with genera; protein needs. After you determine you needs for protein, that will remain constant. He suggest that for most people who lift weight we need about 1g/lb/bw. As your training gets more serious and you send more time in the gym you needs go up. At that point you may need 1.5g/lb/bw. For those who are competitive bodybuilders the needs then go up to 2g/lb/bw or more.
Body Types
Milos suggest that your specific protein intake may depend on what type of body you have.
Ectomorphs - typically hard gainers and have higher need for nutrients. This particular body type will most likely have higher protein needs from 1.5-2g/lb/bw. About the same as a competitive bodybuilder.
Endomorphs – high protein 1.5g/lb/bw.
Mesomorphs - may be able to get away with 1g/lb – 1.5g/lb/d
Carbohydrate Needs
Ectomorphs – 300g - 500g keeping the protein high
Endomorphs – start off with 100g/carbs and go up slightly depending on your level of energy
Mesomorphs – 300g - 500g depending on activity level
Starchy carbs consumed in the morning and before your workout.
Fibrous carbs can be taken in any time during the day, the more the better.
Simple carbohydrates ONLY during and/or after workouts.
Fat Needs
Extra fats should be minimal throughout the day because most protein will contain fat. The only exception should be essential fats like Omega 3/6. Try to keep the total fat below 100g/d. Of course saturated fats included in the protein you are needed.
During the day you will eat mostly carbohydrates and protein. This should be structured around your training. At night you will consume more fats.
Milos says you should eat a minimum of 5 meals or more a day.
Digestive Speed of Proteins and Timing
The digestive rate of proteins greatly depends on the amount if fat. So fast protein would include whey protein. The amino acids in whey protein are quickly utilized by the body
Medium Proteins
Would include white chicken, fish, turkey and egg whites. They have some fat in them and take longer to digest.
Slow Proteins
Would include dark chicken, fish, turkey and whole eggs. It also includes casein or even cottage cheese.
Meal Timing
Immediately after getting up – whey protein
Breakfast – a combination of fast and slow proteins
Lunch – a combination of medium and slow proteins
Dinner – slow proteins
Pre workout - medium proteins 1 hour before training
Workout – BCCA’s
Post workout – Fast digesting protein
Protein
Milos starts his diet off with genera; protein needs. After you determine you needs for protein, that will remain constant. He suggest that for most people who lift weight we need about 1g/lb/bw. As your training gets more serious and you send more time in the gym you needs go up. At that point you may need 1.5g/lb/bw. For those who are competitive bodybuilders the needs then go up to 2g/lb/bw or more.
Body Types
Milos suggest that your specific protein intake may depend on what type of body you have.
Ectomorphs - typically hard gainers and have higher need for nutrients. This particular body type will most likely have higher protein needs from 1.5-2g/lb/bw. About the same as a competitive bodybuilder.
Endomorphs – high protein 1.5g/lb/bw.
Mesomorphs - may be able to get away with 1g/lb – 1.5g/lb/d
Carbohydrate Needs
Ectomorphs – 300g - 500g keeping the protein high
Endomorphs – start off with 100g/carbs and go up slightly depending on your level of energy
Mesomorphs – 300g - 500g depending on activity level
Starchy carbs consumed in the morning and before your workout.
Fibrous carbs can be taken in any time during the day, the more the better.
Simple carbohydrates ONLY during and/or after workouts.
Fat Needs
Extra fats should be minimal throughout the day because most protein will contain fat. The only exception should be essential fats like Omega 3/6. Try to keep the total fat below 100g/d. Of course saturated fats included in the protein you are needed.
During the day you will eat mostly carbohydrates and protein. This should be structured around your training. At night you will consume more fats.
Milos says you should eat a minimum of 5 meals or more a day.
Digestive Speed of Proteins and Timing
- Fast
- Medium
- Slow
The digestive rate of proteins greatly depends on the amount if fat. So fast protein would include whey protein. The amino acids in whey protein are quickly utilized by the body
Medium Proteins
Would include white chicken, fish, turkey and egg whites. They have some fat in them and take longer to digest.
Slow Proteins
Would include dark chicken, fish, turkey and whole eggs. It also includes casein or even cottage cheese.
Meal Timing
Immediately after getting up – whey protein
Breakfast – a combination of fast and slow proteins
Lunch – a combination of medium and slow proteins
Dinner – slow proteins
Pre workout - medium proteins 1 hour before training
Workout – BCCA’s
Post workout – Fast digesting protein