Ok cool. I'm going to start an every 3 day backload. 1g protein per pound 350 carbs and .5g fat per gram protein. Pretty exited to transition from CNS to CBL

Right, I know the amount should be smaller, so as to my over eat, I'm tracking it for now. I plan on eating a dinner with a sweet, and then a pastry type desert a little latter. Right now it's looking like a white loaf chicken sub, two cups of rice, a peice of ice cream cake, then later a half cup of cottage cheese and a chocolate chunk cookie

Here's one general rule of thumb you can use:On average, humans need between 14-16 kcal of energy per pound of bodyweight for maintenance at rest.In my case: 165 pounds * 15 kcal = 2475 kcal is an approximate maintenance energy requirement.A general rule is that you only need about 1g of protein per pound of bodyweight.In my case: 165 pounds = 165g proteinEach gram of protein delivers about 4 kcal.So my 165g * 4 kcal/gram = 660 kcalRemaining calories = 2475 - 660 = 1875 kcalCalories in a gram of fat = 9 kcal/gTo make up the remained of my calories with fat = 1875/9 = 208g of fat.That's a good ballpark formula to start from.

Wow, seeing that all written out pretty much means I was way off in my approach. Thanks for taking the time, going to change my approach to food. Have been going 1:1 by gramEdit

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You know I was doing some more math once I got homeMy ideal weight is around 250, which with these numbers means at rest I need250punds*15=3750 kcal250g x 4kcal/protein= 1000kcalRemaining calories= 3750-1000= 2750kcalSo for grams/fat 2750/9=305.5g of fatSo In my case 1:1 grams is not enough fat? Or is there a threshold somewhere in there?

It depends. Are you a lean, jacked, and strong 250lbs? Or are you a higher body fat and you're trying to lose down to 250. If the former, you may actually need about that much protein to continue building muscle, but if the latter, you probably have no reason going over 200g protein, tops.I, personally, think the "formula" you quoted above lends far too much credit to the whole thermodynamics calories-in/calories-out topic.  Kiefer's STARTING (read: baseline, where you begin, see what happens, and then tweak) recommendations for CNS are .5g:1g Fat:Protein per lb target bodyweight. So, if you're a higher BF% and trying to lean down, I'd go with something like 200g Pro, 125g Fat. For CBL the STARTING recommendation is 1g:1g Fat:Protein per lb target bodyweight. So again, given the higher BF% person, something like 200g Pro, 200g fat.

Here's one general rule of thumb you can use:On average, humans need between 14-16 kcal of energy per pound of bodyweight for maintenance at rest.In my case: 165 pounds * 15 kcal = 2475 kcal is an approximate maintenance energy requirement.A general rule is that you only need about 1g of protein per pound of bodyweight.In my case: 165 pounds = 165g proteinEach gram of protein delivers about 4 kcal.So my 165g * 4 kcal/gram = 660 kcalRemaining calories = 2475 - 660 = 1875 kcalCalories in a gram of fat = 9 kcal/gTo make up the remained of my calories with fat = 1875/9 = 208g of fat.That's a good ballpark formula to start from.

Wow, seeing that all written out pretty much means I was way off in my approach. Thanks for taking the time, going to change my approach to food. Have been going 1:1 by gramEdit

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You know I was doing some more math once I got homeMy ideal weight is around 250, which with these numbers means at rest I need250punds*15=3750 kcal250g x 4kcal/protein= 1000kcalRemaining calories= 3750-1000= 2750kcalSo for grams/fat 2750/9=305.5g of fatSo In my case 1:1 grams is not enough fat? Or is there a threshold somewhere in there?

It depends. Are you a lean, jacked, and strong 250lbs? Or are you a higher body fat and you're trying to lose down to 250. If the former, you may actually need about that much protein to continue building muscle, but if the latter, you probably have no reason going over 200g protein, tops.I, personally, think the "formula" you quoted above lends far too much credit to the whole thermodynamics calories-in/calories-out topic.  Kiefer's STARTING (read: baseline, where you begin, see what happens, and then tweak) recommendations for CNS are .5g:1g Fat:Protein per lb target bodyweight. So, if you're a higher BF% and trying to lean down, I'd go with something like 200g Pro, 125g Fat. For CBL the STARTING recommendation is 1g:1g Fat:Protein per lb target bodyweight. So again, given the higher BF% person, something like 200g Pro, 200g fat.

Awesome, that sounds much easier to plan around.  Will keep track of how im feeling/energy levels as I got as well. Thanks for the knowledge and for taking the timeSent from my MB855 using Xparent Purple Tapatalk 2

The best piece of advice I can say is don't rush to judgment. Depending upon how well you know you're body, give yourself a good 2-4 weeks at least doing something before you decide it isn't working and try tweaking stuff!  Good luck with it!!