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So this may seem silly. But I keep my fat:protein right at .75g fat per 1g protein. Thats for each meal basically. So if im eating 176g of protein from whole foods, i eat about 133g of fat. But my intake for the day is actually about 201g protein because of a 25g Iso shake after my training session. Should I be supplementing in fats to raise my daily ratio? Or just keeping the .75 ratio for the whole food intake. I think i remember Keifer talking about this, and saying NOT including PWO shake. But I'm having trouble finding that video now.
I wouldn't include fat in the PWO shake.Depending on goals I'd also change my protein intake though.If I was looking mostly to lose fat, and was therefor on CNS, I would keep my base protein level around .8-1g per lbs of LBM, match or come close to matching that with fat, and on training days add in the extra 20-30g of protein from a PWO on top of my base intake.I hope that made sense, I'm tired.
I believe this was mentioned in a SuperTraining Magazine that he did with Mark Bell and Jesse Burdick, its been a while. But the video you may be referring to is keeping half a gram of fat for every one gram of protein for every ULC whole food meal. Its the one with “Don't Gamble With Your Health” I believe. So daily stick to what you're doing.
Yea deff wasnt thinking of adding fat to my PWO shake. But adding fat to my meals to compensate for the protein in my shake. Tex that is the one thanks! Yea ill keep to what Im doing. If i lower my protein to LBM even matching fat 1:1 I will be way to low on calories for the week. Being that Im already lean I dont want to loose muscle mass by doing so.
Yea deff wasnt thinking of adding fat to my PWO shake. But adding fat to my meals to compensate for the protein in my shake. Tex that is the one thanks! Yea ill keep to what Im doing. If i lower my protein to LBM even matching fat 1:1 I will be way to low on calories for the week. Being that Im already lean I dont want to loose muscle mass by doing so.
2 things.Providing your fat is high enough you will be incredibly unlikely to lose muscle.And your carb nite is meant to help make up the difference for the calories deficit created during the week.For myself, I'm 195 and around 13% or so, when I'm ULC I have my protein base at 150g, and my fat base at 170g, sometimes both of those will be higher, but that's the base. That creates a large deficit, but I will have 2 carb nites in a will, or at least in a 10 day cycle and I make up for it.Daily calorie intake tracking is nearly useless.
So your ratio is actually greater than 1:1? Have you been doing that for long? What are your CN's like?
So your ratio is actually greater than 1:1? Have you been doing that for long? What are your CN's like?
It is while I'm ULC.I've pretty much always done that while ULC.I currently backload every day, but when I'm on CNS my CN's are very carb heavy, and around 80-130g of fat normally, so not super fatty, but far from low fat.
Ooh ok that makes since, I didnt realize you were CBL. Right though I keep my fats to at least a .75g per 1g protein.
Oh crap. so does this mean I shouldn't be having a bulletproof coffee immediately after working out if I train fasted in the AM?
Oh crap. so does this mean I shouldn't be having a bulletproof coffee immediately after working out if I train fasted in the AM?
You'd be much better off having whey and leucine, maybe have some MCT oil in it as well then having BP coffee 1-2 hours later.
Thanks Trevor. More minor adjustments. 🙂 Hopefully I'll get something down that works really well for me. My body is definitely feeling much better now. Headaches and fogginess has all but subsided. Day before CN I'm feeling really alert and much better.
BP coffee works really well pre workout. Because it is all fat, it is essentially like training fasted. It's like a better version of the AM Accelerator shake
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