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Hi everyone,I have finished my 10 days of reorientation, taking 5 days off from weightlifting and I am starting my new training program utilizing German Body Composition training routine for 3 days and HIIT for 3 days. I have clear goals to decrease my body fat 8% on carbnite, my current weight is 181 pounds.On my training days will be my diet made of 90 grams fat,190 grams protein looking:6:00am preworkout: 1cup coffee 1teaspoon coconut oil 4000mg caffeine8:00am intraworkout: AMINOLAST gaspari BCAA9:00am postworkout: 1scoopMYOFUSION gaspari protein10:00am meal1 : 4 eggs 1 slice bacon cooked on bit butter 1 multivitamin12:00 pm meal2 : 250 g lean cut of meat 1cup brocolli 4000mg caffeine15:00pm meal3: 125g low fat quark 4000mgcafeine18:00pm 200g lean fish12 hour fastingWhat do you think of this plan for my new 6weeks training program?
I'd personally drop protein closer to LBM and raise fat some.Also, skip the coconut oil if you are training fasted in the morning.
Why should I avoid the coconut oil fasted? Thanks for reply.
Only for fasted training.The research isn't clean on if it's simply fasting from insulin secreting foods or total fast give the benefits of fasted training, so to err on the safe side it's suggested to go totally fasted.
OK. Thank you! 😉 And with my protein I will cut off one meal of protein and add extra coconut oil to my PWO and meals. Will that be a solution?
OK. Thank you! 😉 And with my protein I will cut off one meal of protein and add extra coconut oil to my PWO and meals. Will that be a solution?
Yeah.I mean, it doesn't have to be coconut oil. Do you know your current BF?
Give your full stats. If you weight 181 with 20% BF then you have just under 150lbs of LBM which is pretty small so your fat intake would likely be fine at the 90g, but lower protein closer to the 150g mark.
Understand it, last 2 question in terms of carbnite itself,what is your best advice from experience?How much is too much? How does your carbnite look like?What about next day I felt quite hungry later during the day what to eat next day?
Understand it, last 2 question in terms of carbnite itself,what is your best advice from experience?How much is too much? How does your carbnite look like?What about next day I felt quite hungry later during the day what to eat next day?
Feeling extra hungry the day after is normal, it's ghrelin up-regulation. You could eat more if you like, it's up to you. I normally would eat 10-15g more fat, and 20-30g extra protein the day after from doing AM shakes.I think the best way to go about carb nite is not try and stuff yourself silly. You will need a decent size re-feed, but doing 2-3 decent size savory meals and 1-2 dessert meals. Don't go to sleep wanting to puke just to get comfortable.
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