- This topic has 6 voices and 8 replies.
-
Posts
-
So, I'm on day 9 of my prep phase and so far my diet and training has been bang on point! Tomorrow is my first Back-loading day and I can't wait!!However...Both the Delta Weight Chart and Pre-Carb Meal Macro Calculator aren't making much sense to me. I will weigh in tomorrow morning and have probably lost around 6lbs. This puts my baseline carbs at 545g. I fully understand that this is just an estimate & over time I will judge for myself what suits me best. Even so, 545g of carbs sounds like an incredibly high amount of food to consume in one evening! Have I misunderstood this? And is that number actually intended for the an entire week?The Pre-Carb Meal Macro Calculator is even more confusing. Lets say for example, I would like to weigh 160lbs. The protein figures seem sensible at around 200g, but the fat (29.6g) and calories (650) seem quite low! When you take into account your morning shake and pre-workout shake - it leaves you very little room to fit much more in! Are these figures a guide per pre-carb meal or simply a total?Your thoughts and own experiences would be much appreciated,Thanks!
For the first refeed on the 10th night, 500-545g would be an ideal number to shoot for, however once you start the actual backloading phase (i.e. second carb up), I believe you multiply the baseline carbs by 1.5, and spread that number across the backloads. So If you were 545 baseline, and backloading 3 times per week, you would take in around 270g per backload, or somehow spread 820g carbs across the backloads.
For the first refeed on the 10th night, 500-545g would be an ideal number to shoot for, however once you start the actual backloading phase (i.e. second carb up), I believe you multiply the baseline carbs by 1.5, and spread that number across the backloads. So If you were 545 baseline, and backloading 3 times per week, you would take in around 270g per backload, or somehow spread 820g carbs across the backloads.
+1
For the first refeed on the 10th night, 500-545g would be an ideal number to shoot for, however once you start the actual backloading phase (i.e. second carb up), I believe you multiply the baseline carbs by 1.5, and spread that number across the backloads. So If you were 545 baseline, and backloading 3 times per week, you would take in around 270g per backload, or somehow spread 820g carbs across the backloads.
+1
I was wondering the same since tonight is our refeed. It's gonna be tough to get in the 600-630g tonight, but I'll get in as much as i can. +1 with the other. I multiplied 1.5 and divided it over the 3 backloads/week.
good info there.what about the pre-carb meal macro calculator? the fats are extremely low and dont amount to the .5:1 ratio
good info there.what about the pre-carb meal macro calculator? the fats are extremely low and dont amount to the .5:1 ratio
In the end, I believe the bottom line is each individual person. See yourself every morning in the mirror and see how you look and adjust accordingly. Increase and decrease as necessary.
good info there.what about the pre-carb meal macro calculator? the fats are extremely low and dont amount to the .5:1 ratio
Anyone else want to chime in here? Trying to figure out that chart too
good info there.what about the pre-carb meal macro calculator? the fats are extremely low and dont amount to the .5:1 ratio
Anyone else want to chime in here? Trying to figure out that chart too
I also understand that the Pre-carb meal macro calculator are minimal values for the first half of the day. See excerpt:The following tables will help you assess baseline fat andprotein needs for the low-carb portion of the day when Carb Back-Loading. The tables contain estimates based on averaged scientificdata—i.e. this is a rough guide. You will need to experiment.The data is not based on entire day needs. Am I off here?
Say youre aiming for 150g of fat for the day, just split it up however you want while keeping at least the minimum amount of fat with each of your ulc meals, how ever many that may be.. So if you want to have fattier backloads then save more fat for night, or if energy is low during the day then include more fat during the ulc portion
You must be logged in to reply to this topic.