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i know this is probable a very common question asked but i want to make sure I'm doing it right when i start out CBL in a couple days,To continue to lose BF% should I be in a caloric deficit? I would like to start packing on muscle gains though. Not 100% on just losing the fat i would rather do both at the same time and get the body fat down over a few months period of time. So what are other people doing out their for the macros to lose BF and gain muscle on CBL?Do you have a caloric deficit? Do you change your carbs on different training days to maximize weight loss?I would love some help finding my macros for CBL if anyone is willing to help!Thanks
Working in a deficit will make you catabolic with propostionally decreased anabolic potential depending on the deficit.Working in a surplus will make you anabolic with propostionally decreased catabolic potential depending on the surplus.Basically if you want to do both, you need to work in the middle. You won't have significantly more of an advantage for gains or loss in the middle, but you will be working toward both your goals. This takes trial and error based on your work load vs intake. To expect to lose significant body fat AND gain siginficant muscle is pretty much unrealistic.The generic rule of thumb for active lifting days that I've gleened from the site and book is: Fat @ .5 G: 1 LB BW; Carbs @ 2G : 1 LB Lean body mass, Protein @ 1-1.2 G : 1LB BW. Tweek accordingly from their, and adhere to the protocols outlined in the book is the best recommendation I can make based off my limited experience on CBL. Inactive days/cardio days, I'm still trying to figure out what works best. Highly advise using the search tool though.
Not much to add to above and I'm still new at CBL as well.Over the last few months I've taken a zig zag approach to this.I was 237lb starting following the Strength Acquisition side of CBL to drop some body fat. I stayed on that until I felt I was getting overtrained dropping down to 225, then switched to Density bulking until I feel too much fat was coming on. Back up to 230ish now with minimal fat gain but strength & size seams to be improving . So we'll see...
Not much to add to above and I'm still new at CBL as well.Over the last few months I've taken a zig zag approach to this.I was 237lb starting following the Strength Acquisition side of CBL to drop some body fat. I stayed on that until I felt I was getting overtrained dropping down to 225, then switched to Density bulking until I feel too much fat was coming on. Back up to 230ish now with minimal fat gain but strength & size seams to be improving . So we'll see...
This is definitely the way to go in my opinion. Rob and I share a somewhat similar background, though he is FAR more advanced than I in the PL world, but he understands and looks at nutrition and supplements similarly to myself, and we both follow a few of the same "gurus" of the hypertrophy community. I think this is what you should do as well, focus on getting body fat down, then build muscle, then once you get loose, switch to SA again. BPak (one of our "gurus") just put out an excellent email on why having higher bodyfat reduces your potential for muscle hypertrophy. http://www.benpakulski.com/secret-building-muscle-shedding-fat-massive-muscle-part-1-3/
Cody, as I have mentioned before, all we can give you is the basic suggestions. To get to level you want, and what you're continuing to ask for is needing a coach. Yes we're willing assist you with questions, but the basic and vague answers. Anything more detailed is time.
Okay Thank you RXlovesfitness and Rob Haas for the info! I am deff going to start with SA first get to ideal BF and then bulk from there! I appreciate the advise on macros! Think i finally have my questions answered!Big Tex, Yes i know i was kinda confused on what you had said and then i was bouncing back ideas so i just was trying to reach out to other people for advise. But yes i have considered a coach but i don't need it within a certain time period so I'm planning on just taking your's and ^^ people above's advise and try out different macros on specific days to try to keep a LBM and what not!
i know this is probable a very common question asked but i want to make sure I'm doing it right when i start out CBL in a couple days,To continue to lose BF% should I be in a caloric deficit? I would like to start packing on muscle gains though. Not 100% on just losing the fat i would rather do both at the same time and get the body fat down over a few months period of time. So what are other people doing out their for the macros to lose BF and gain muscle on CBL?Do you have a caloric deficit? Do you change your carbs on different training days to maximize weight loss?I would love some help finding my macros for CBL if anyone is willing to help!Thanks
I am doing the same thing I workout 6 days a week with 3 HIIT sessions I burn about 2500 calories a day. I eat 1900 calories a day with about a 40% Fat 35 % Protein and 25% Carb Macro breakdown Sunday-Thursday. Friday is my off day So I go ULC while eating 1900 calories. On Saturday I bump my calorie intake to 2600 work my worst body part and eat atleast 2 grams of carbs per pound of body weight during my backload usually bumping my carbs to 45-50%. With this protocol I have a 3500 calorie weekly deficit and am gaining muscle while losing a pound a week currently 160 with 13%ish bodyfat.
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