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Im switching from CNS to CBL. I have the book but I dont thing i seen in there about actual calories to consume. Im 5'2 and 128lb, doing CNS I was eating roughly 1300-1400 calories daily on average. Now that I've lost most of the weight I wanted to lose I want to start building muscle to firm up. I plan on working out 3-5 days a week, most likely 5 days, doing hiit and lifting weights. I calculated my TDEE using the 3 different calculators and averaged the amounts out. According to that, if i work out 5 days a week i'd be at 1935 calories daily. I read to subtract 500 calories from that amount but is that while backloading or is that just on ulc days without training? I was under the impression that I didn't want to eat much less if I wanted to build muscle.
I would try to base macros first, and the add those up to get your overall calorie needs. For a female (which I am assuming at this point) will need to structure it different than some TDEE's or needs a male will have. I'd go with 1g/BW for protein, and use LBM to figure out your carb needs, maybe start with 1g/LBM. Adjust from there. With fats, do 1:1 ratio for fats to protein in the first half of the day, and (don't have to completely avoid) I'd try not to consume fats unless it is in the last meal of the night.
USing info i seen in another post. Assuming Im at about 90lb of lean body mass….Fat and protein should be equal though? One post I seen said do .5g-1g/lb of body weight for fat, then i've seen anywhere from .8-1.2g protein per pound of body weight for protein and then 1-2g/lb of lean body mass for carbs. Does that sound about right?So I used .75g/ lb of body weight for fat and got 90g, 1g/lb of body weight for protein (Im 128lb) and 2g/lb lean body mass for carbs. So using the calories per gram of each im looking at 2042 calories on back loading days. So if this is good for backloading days, on non backloading days i'd obviously cut my carbs down to 30 or less so would that be the only change i'd make? Also, from the charg it says, if my goal weight is 120, the max protein i should have is about 90g and max fat is 22g. Other things i've read says you should never go below like 50-60 grams of fat, is that not true?And yes, mizaditude is a female lol
USing info i seen in another post. Assuming Im at about 90lb of lean body mass....Fat and protein should be equal though? One post I seen said do .5g-1g/lb of body weight for fat, then i've seen anywhere from .8-1.2g protein per pound of body weight for protein and then 1-2g/lb of lean body mass for carbs. Does that sound about right?So I used .75g/ lb of body weight for fat and got 90g, 1g/lb of body weight for protein (Im 128lb) and 2g/lb lean body mass for carbs. So using the calories per gram of each im looking at 2042 calories on back loading days. So if this is good for backloading days, on non backloading days i'd obviously cut my carbs down to 30 or less so would that be the only change i'd make? I'm sorry but I dont see these kinds of specifics in the book.And yes, mizaditude is a female lol
Yes, like if you got about half your protein needs in the first half of the day, get the same amount of fats with it at least. I would use 1g/LBM for carbs.
USing info i seen in another post. Assuming Im at about 90lb of lean body mass....Fat and protein should be equal though? One post I seen said do .5g-1g/lb of body weight for fat, then i've seen anywhere from .8-1.2g protein per pound of body weight for protein and then 1-2g/lb of lean body mass for carbs. Does that sound about right?So I used .75g/ lb of body weight for fat and got 90g, 1g/lb of body weight for protein (Im 128lb) and 2g/lb lean body mass for carbs. So using the calories per gram of each im looking at 2042 calories on back loading days. So if this is good for backloading days, on non backloading days i'd obviously cut my carbs down to 30 or less so would that be the only change i'd make? I'm sorry but I dont see these kinds of specifics in the book.And yes, mizaditude is a female lol
Yes, like if you got about half your protein needs in the first half of the day, get the same amount of fats with it at least. I would use 1g/LBM for carbs.
So besides, going down to 1g for carbs, everything else looks good? Even that high of a calorie count? Oh and I actually used goal body weight for fat and current for protein by mistake, do i go by goal or current weight? Also, should i backload after each weight lifting session if i do 5 days? Or is that just something to experiment with? According to the book, i think it said i can have up to 455 carbs. So if i were to work out 5 days that week and back load, 4 days, i'd still be under that . But I kinda feel like having 3 backloads at roughly 90-100g carbs would be sufficient.
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