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Hey guys, does anyone follow the protein low-high and deficit in appendix D? If so, did you find it effective? I try to stick to 1g of protein for every lbs of body weight but if these ranges work it would add little flexibility.
I'm not sure how Kiefer calculated these or why he included them in the book but the protein to fat ratio alone makes me question to whole table. The only number I give a little meaning in this chart is the pre WO calorie intake…
To me it looks like the fat is 1:1 with the 'protein low'.I usually only eat twice a day so I thought these would be pretty simple to follow since it's borken into pre-WO and post-WO. So I think in a given day I would follow the pre-WO protein low-high, post-WO low-high deficit and the amount of fat at both meals. Plus I'll add carbs post-WO on the days I'm back-loading.Does that make sense?
That would be 1:1 calorically, not in weight! You can certainly start at that point but I recommend adjusting as you go on..
Hey guys, does anyone follow the protein low-high and deficit in appendix D? If so, did you find it effective? I try to stick to 1g of protein for every lbs of body weight but if these ranges work it would add little flexibility.
Get the 1g protein per BW. For the fats range it from .5g-1g per BW. You'll have to find what works for you with the carbs as well
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