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I can't understand how much fat to eat for Strength Accumulation.The book says: "To gain mass or lean down, use the high end of the protein scale." "To lean down, use the fat levels in the table."My current weight is 172 lbs and desired weight is 164 lbs. (is it OK or should I use desired weight 171, then 170 etc etc)So I read table: Hi prot 125.1g, Fat 30.3g and Prot for evening is 80.0g. Also 15 of that fat should be fish oil I guess (5g EPA+DHA ≈ 15g fish oil)And according to Kiefer's youtube channel I will get insuline spikes from that amount of protein without much of fat.So I'm confused about amount of fat.And for my off days.. Is it just 125.1+80.0g of protein + 30.3g fat or more fat (50g to keep same protein/fat as in ULC part on training day).
That is the minimum amount of fat your should eat pre-workout for general health and body function. You can eat more if your like, try and keep it at .5g of fat to 1g of protein while ULC, and if you have your ULC on the lower end of the fat spectrum you can have your backload with more fat.
But why Kiefer says: “To lean down, use the fat levels in the table.”? It's is 4g protein per 1g fat.
But why Kiefer says: "To lean down, use the fat levels in the table."? It's is 4g protein per 1g fat.
It's worded poorly and a bit hard to understand.This may help. (if you can access the link?)http://athlete.io/forum/index.php?topic=8845.0
Basically, go the lower end of protein, maybe even slightly less then the chart says, and add .5g of fat to that. This is only for pre-training, you can have more fat in the backload if you'd like.
I wouldn't let it drop below .5g/BW but wouldn't have it above .75g unless you're taking in a bunch of carbs and need something to be a bit more “filling”
where did I read that on ULC day it should be a 1:1 ratio of fat protein ??
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