Thank you, Monte.
So now that we've gotten into "what to eat", can we get more into nutrient timing? Is nutrient timing based mostly around training (pre, intra, post), or are there some other secrets to it for the rest of the day?
Here's meal #3, by the way...
Grilled chicken thighs
Broccoli
2 tbsp olive oil
This may get long winded.
So I do two types of carb cycling. One is when I'm gaining, the other is when I'm cutting.
The gaining type is more of a calorie restriction like Oldschool mentioned above based on Nocode's layout which is similar to what I do but based on training days. I DO NOT like a traditional carb cycle or keto with loads when I'm trying to gain size. It's too hard to manage imo since so much can vary from load to load when you're in an excess of calories. Ie tracking your weight.
This type of cycling is VERY much set up on timing macros around training.
The one I listed before, with multiple low days, followed by a load is not as rigid.
The multiple low days should have a pretty consistent amount of protein and fats in each meal. The only variable would be the pre workout meal having some extra fats in it to fuel training but, if you're training later in the day and have been feeding consistently, that's probably not needed.
Now if you train early, yes, you will need to add in some fats to your pre workout meal. Mct, coconut, extra virgin oils work nicely since they are used so well for energy.
Protein sources are pretty self explanatory. Early first meal should be a quicker digesting protein like eggs/whites. Meals after that your typical chicken, fish, or turkey. Last meal of the day I prefer beef since it's digestion rate is a bit slower.
The way you pair your fats to your protein matters as well. Besides first and last meal, you want to offset the protein source with the fat. So let's say whey and pb combo. Quicker digesting protein with a fat that will slow down digestion a bit. Chicken and Coconut Oil. Slower protein with a quicker fat. The consistent flow of nutrients here will keep energy up since that's a pretty typical problem with a low carb plan for a lot of people.
Loading days. Two ways to do it.
One way is cut protein in half with zero added fats and VERY minimal fats in carbs.
Other way is keep protein the same with the same rules on fats but, you cannot use as many carbs. This works very well for those who are carb sensitive in general or, haven't gotten to a point where they can load enough carbs without going backwards.
Either way, on load days split carbs evenly in every meal besides the last meal of the day which is zero carb. Carbs can be whatever. Timing here isn't important really. You can place things in certain spots like fruit in the morning with your first meal or sugary cereal post workout but, it doesn't make a big difference unless, again, you train early. Then I would have a client load quite a bit of fruit pre, some type of intra carb like HBCD's cereal post, pancakes after then rice or potato the rest of the day.
I missed a lot I'm sure. Please ask if I didn't quite answer your question.