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Hello Hardcore World….I am 5'10", 260lbs at 22% BF. Able to squat 610, bench 415, and dead lift 550.... I really want to be lean, the best i've been was 15%, that was really hard. I have read the book, I do not understand how to develop a nutritional plan. Please help, really want to get this started....
Did you do the prep phase? If not do the full ten days, monitor the weight lost, assess on how much carbs to take in on that tenth day in a 2-4 hour period after training. The body weight to carbs chart is a great guideline to use. That is the max amount. Don't eat to that every time though, get a solid max in and see how you look and feel the next morning in the mirror. Soft, bloated uncomfortable back off of the carbs till you find your personal sweet spot. Tight, defined, full of energy that's your sweet spot, be a good number to go with based on training. Flat, soft, no energy up your carbs.
I am on day 5 of the 150lbs or higher. Just wanting to set up day 11 and on…. Is this prep protocol enough protein and fat for me?
I am on day 5 of the 150lbs or higher. Just wanting to set up day 11 and on.... Is this prep protocol enough protein and fat for me?
What do you mean?
What do you mean prep? Maybe I am not understanding the book…. Carb Nite
What do you mean prep? Maybe I am not understanding the book.... Carb Nite
My mistake, the Prep Phase is a Ten Day No Carb trial. What that means is that your body is going from using carbs as the main energy source to using body fat/fats as the main source for energy and day-to-day activities. thus making CNS so effective. That is a must to accomplish before having an actual 6-8 hour Carb Nite. Does this make sense?
Yes….. According to the plan it has me eating 190 – 220 grams of protein and 100 – 130 grams of fat….. After the initial 10 days, what do i do? How much of each macro do i have?
I do understand that… Its after the initial 10 days, I do not understand how to calculate proteins and fats for my size…..
I do understand that... Its after the initial 10 days, I do not understand how to calculate proteins and fats for my size.....
I would like to know how to do that too.
ahhhh… i thought calculations were implied based on target weight or current weight or something. okie dokie!
so the 1:1 for CNS is base on what? I am sorry I must be really naive about nutrition….. Please help… I would like for someone to just tell me what weight I should use to calculate the 1:1 ratio. Current weight, weight wanting, lean body mass, etc…. Just a little help….
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