Who Follows The 3:1 Ratio?

**schroeder** · 11-07-2005, 04:21 PM

Just curious to see who actually follows the 3:1 ratio for carbs to protein post workout. MY PWO shake consists of roughly 100g carbs and 40g protein. Anyone actually follow it?

**Sixpack** · 11-07-2005, 06:53 PM

I take equal amounts of food in every meal except my last meal, I take in fat in every meal even postworkout and have seen great results.

**DJSTARER** · 11-07-2005, 10:24 PM

:::LIFTING days::::

Breakfast = 2/1 c/p (50% larger meal than all of the others)
PWO shake = 2/1 c/p

PPWO meal 1 = 1/1 c/p
PPWO meal 2 = 1/1 c/p

PPWO meal 3 = 1/1 f/p
PPWO meal 4 = 1/1 f/p

Bed time meal = 1/4 f/p (about)

Non-LIFTING DAYS

Breakfast = 2/1 c/p (50% larger meal than all of the others)

meal 1 = 1/1 c/p

meal 2 = 1/1 c/p

meal 3 = 1/1 f/p

CARDIO

meal 4 = 1/1 c/p

meal 5 = 1/4 f/p

Bed time meal = 1/4 f/p (about)

This is a general estimation, but certaily what I am for. If i wanted to bulk a little faster... I'd just add another carb meal on both days... but I put on fat easily.... so I keep my carb cut-offs strict.

Don't forget your multi

Jackadise · 11-09-2005, 05:42 AM

Eat what makes you happy

**DJSTARER** · 11-09-2005, 05:26 PM

Quote:

Originally Posted by Jackadise

Eat what makes you happy

uh..... that is what the rest of the population does.... and when it coms to the rest of the population, the only thing 3:1 means is fatties : fits.

**Ikaika** · 11-09-2005, 09:48 PM

Quote:

Originally Posted by DJSTARER

the only thing 3:1 means is fatties : fits.

lol seems like an optimistic estimate to me

AYung · 11-10-2005, 02:36 AM

On normal days, it's around 2:1 (protein:carbs). On refeed days, it's around 3:1

11-07-2005, 04:21 PM	#1
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Who Follows The 3:1 Ratio? Just curious to see who actually follows the 3:1 ratio for carbs to protein post workout. MY PWO shake consists of roughly 100g carbs and 40g protein. Anyone actually follow it? __________________ Live from Baghdad! Ich bin gross und stark!

11-07-2005, 06:53 PM	#2
Sixpack Optimum Sponsored athlete Join Date: May 2005 Location: Arizona Posts: 870 Recipes: 0 Rep Power: 15	I take equal amounts of food in every meal except my last meal, I take in fat in every meal even postworkout and have seen great results. __________________ ["Tough Times Don't Last But Tough People Do" My Pops RIP http://www.optimumnutrition.com/ "Fueling your desire for success" www.rippedacadamy.com Mod-massmonsterz.com ISSA certified

11-07-2005, 10:24 PM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	:::LIFTING days:::: Breakfast = 2/1 c/p (50% larger meal than all of the others) PWO shake = 2/1 c/p PPWO meal 1 = 1/1 c/p PPWO meal 2 = 1/1 c/p PPWO meal 3 = 1/1 f/p PPWO meal 4 = 1/1 f/p Bed time meal = 1/4 f/p (about) Non-LIFTING DAYS Breakfast = 2/1 c/p (50% larger meal than all of the others) meal 1 = 1/1 c/p meal 2 = 1/1 c/p meal 3 = 1/1 f/p CARDIO meal 4 = 1/1 c/p meal 5 = 1/4 f/p Bed time meal = 1/4 f/p (about) This is a general estimation, but certaily what I am for. If i wanted to bulk a little faster... I'd just add another carb meal on both days... but I put on fat easily.... so I keep my carb cut-offs strict. Don't forget your multi __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-10-2005, 02:36 AM	#7
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,279 Recipes: 0 Rep Power: 41	On normal days, it's around 2:1 (protein:carbs). On refeed days, it's around 3:1 __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

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11-09-2005, 05:42 AM	#4
Jackadise New Member Join Date: Nov 2005 Location: Newark, DE Posts: 22 Recipes: 0 Rep Power: 0	Eat what makes you happy