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hey guys,I'm doing the prep phase at the moment and just finished the book yesterday (all in one day, really eager to get started). At the end of the book there is a table which tells me about fat, calories and protein intake.So I'm 186cm tall and my weight is about 78 and I want to build up and lose fat, so I'm not quite sure about my goal. I choose 75kg (=165 pounds) because I primarily want to lose fat and then my stats are:low carb: 125,8g protein / 30,5g fat / 670 kcalhigh carb, after training: 80,4g protein How much fat am I allowed to eat after training?And how much fat on off-days? And do any of you guys do calorie counting? I assumed that for a diet its quite ciritcal to make sure not to eat to many kcal...One last thing: Someone on a Germany forum, who's doing kind of CBL told me that fat and prot should be 1:1 in grams. Actually I cant find anything about this in the book and the recommendations also have another ratio...
Low carb part of the day should be high fat. I think most people aim for a 1:1 ratio, but you don't have to be too strict. Just be sure to get enough fats and protein.Off days should be low carb all day, which means high fat all day. just eat like you would before training, and since you are not training, you continue to eat this way.This is not a calorie restriction diet. Most people would have to force feed themselves in order to go overboard. Its much easier to go overboard on the PWO carbs, so if you wake up soft and bloated, you should assume you overdid carbs not calories.
Low carb part of the day should be high fat. I think most people aim for a 1:1 ratio, but you don't have to be too strict. Just be sure to get enough fats and protein.Off days should be low carb all day, which means high fat all day. just eat like you would before training, and since you are not training, you continue to eat this way.This is not a calorie restriction diet. Most people would have to force feed themselves in order to go overboard. Its much easier to go overboard on the PWO carbs, so if you wake up soft and bloated, you should assume you overdid carbs not calories.
So if Kiefer says pre training should be 670 kcal/30g Fat/85g protein I just multiplay these numbers to get to a reasonable amount of calories (so maybe x3-4) and just try to match these numbers on off days.Just wondering that I sometimes read something about the protein:fat ratio of 1:1 and then it says 85:30 on the low carb part. Doesnt really add up.Whats about the fat after training? As low as possible?
The fat numbers in the book are absolute minimum values! You're better off going 50/50 or 60/40 fat/protein. In grams. These recommendations have come later here on the forums and in the podcasts.Very few people here count calories. This is not a low calorie diet. Just be sure to meet your protein needs (0.8-1.3g per lb bodyweight), match that with fat pre workout and on ULC days, and then maybe count carbs after your workout.Don't worry about fat after training, just avoid it in your PWO shake. 🙂
The fat numbers in the book are absolute minimum values! You're better off going 50/50 or 60/40 fat/protein. In grams. These recommendations have come later here on the forums and in the podcasts.Very few people here count calories. This is not a low calorie diet. Just be sure to meet your protein needs (0.8-1.3g per lb bodyweight), match that with fat pre workout and on ULC days, and then maybe count carbs after your workout.Don't worry about fat after training, just avoid it in your PWO shake. 🙂
Kiefer should get out an update 😛So I should have just about 200g of protein. but I cant match that with fat pre workout! I could get up to 150-160g fat, but spreaded out over the whole day. On training days then I eat 50:50 prot:fat (in grams) which gets close to the recommended 670 kcal and try to match my prot needs after training. without calorie counting it feels like I'm losing control over my diet and I get a bad feeling about the day... I like being in control of things^^
150g protein per day is probably enough for your weight. Too much and it will just be converted into glucose anyway..So if you're eating 100g protein pre workout, eat 100+ g of fat. After your workout you shouldn't actively try to eat fat, but don't stress any butter or fat from ice cream and pizza etc. 🙂In the last episode of biojacked Kiefer said that the clients who obsessed the least over details got the best results. Just trust the process, and if things aren't going your way after a couple of weeks reassess and adjust.
150g protein per day is probably enough for your weight. Too much and it will just be converted into glucose anyway..So if you're eating 100g protein pre workout, eat 100+ g of fat. After your workout you shouldn't actively try to eat fat, but don't stress any butter or fat from ice cream and pizza etc. 🙂In the last episode of biojacked Kiefer said that the clients who obsessed the least over details got the best results. Just trust the process, and if things aren't going your way after a couple of weeks reassess and adjust.
So its time to change my habits then 😀 I always weigh EVERYTHING I eat and enter it into my calorie software. Got pretty used to it over the last weeks, but I guess thats kind of be over-obsessed 😉 I might continue to make sure taking in enough protein and carbs and stuff. But probably its not even that accurate considering there are so many factors (like the fiber carb thingy).Do you actually count the A.M. shake for your fat and protein?
I might continue to make sure taking in enough protein and carbs and stuff.
That's probably a good idea! At least for a week or three, until you have a feeling for how much you need to eat and when. If you keep track of your back-loading carbs it's easier to adjust, and you need to be sure you're under the 30g limit pre workout.Yes, and since one is usually about 10g protein and 15-20g fat, it does make it a little easier to keep a good ratio.
I might continue to make sure taking in enough protein and carbs and stuff.
That's probably a good idea! At least for a week or three, until you have a feeling for how much you need to eat and when. If you keep track of your back-loading carbs it's easier to adjust, and you need to be sure you're under the 30g limit pre workout.Yes, and since one is usually about 10g protein and 15-20g fat, it does make it a little easier to keep a good ratio.
Yeah, just gives me a better feeling of what I'm doing. In the beginning I struggled to stay below the 30g but the last days I could stay below 10g, just figuring it out 😛 But its still quite hard for me to get in more than 300g of carbs ...One more thing, maybe Kiefer said something about this: If I have a meal with more prot than fat (not just a few grams), does this raise my insulin?
150g protein per day is probably enough for your weight. Too much and it will just be converted into glucose anyway..So if you're eating 100g protein pre workout, eat 100+ g of fat. After your workout you shouldn't actively try to eat fat, but don't stress any butter or fat from ice cream and pizza etc. 🙂In the last episode of biojacked Kiefer said that the clients who obsessed the least over details got the best results. Just trust the process, and if things aren't going your way after a couple of weeks reassess and adjust.
So its time to change my habits then 😀 I always weigh EVERYTHING I eat and enter it into my calorie software. Got pretty used to it over the last weeks, but I guess thats kind of be over-obsessed 😉 I might continue to make sure taking in enough protein and carbs and stuff. But probably its not even that accurate considering there are so many factors (like the fiber carb thingy).Do you actually count the A.M. shake for your fat and protein?
All protein counts. I think you would benefit from seeing a meal plan. Here is what I do:7:00 Wake Up7:45 Coffee (I like it black, but most people use butter, heavy cream, coconut oil, or MCT oil)11:30 Lunch: Two beef patties (I don't weight them but I guess they are 1/4 pound (~100 g) a piece 4 slices of bacon 2 fried eggs Heaping plate of spinach and romaine lettuce Chia seeds16:30 Preworkout: Tablespoon (14 g) Coconut Oil, 10 g of whey (Most people don't take a pre-workout shake but I do)17:00 Workout18:00 Post-Workout: Hypertrophic Potientor 19:00-22:00 Backload23:00 Sleep
150g protein per day is probably enough for your weight. Too much and it will just be converted into glucose anyway..So if you're eating 100g protein pre workout, eat 100+ g of fat. After your workout you shouldn't actively try to eat fat, but don't stress any butter or fat from ice cream and pizza etc. 🙂In the last episode of biojacked Kiefer said that the clients who obsessed the least over details got the best results. Just trust the process, and if things aren't going your way after a couple of weeks reassess and adjust.
So its time to change my habits then 😀 I always weigh EVERYTHING I eat and enter it into my calorie software. Got pretty used to it over the last weeks, but I guess thats kind of be over-obsessed 😉 I might continue to make sure taking in enough protein and carbs and stuff. But probably its not even that accurate considering there are so many factors (like the fiber carb thingy).Do you actually count the A.M. shake for your fat and protein?
All protein counts. I think you would benefit from seeing a meal plan. Here is what I do:7:00 Wake Up7:45 Coffee (I like it black, but most people use butter, heavy cream, coconut oil, or MCT oil)11:30 Lunch: Two beef patties (I don't weight them but I guess they are 1/4 pound (~100 g) a piece 4 slices of bacon 2 fried eggs Heaping plate of spinach and romaine lettuce Chia seeds16:30 Preworkout: Tablespoon (14 g) Coconut Oil, 10 g of whey (Most people don't take a pre-workout shake but I do)17:00 Workout18:00 Post-Workout: Hypertrophic Potientor 19:00-22:00 Backload23:00 Sleep
Thanks a lot for that. Gives me a good overview and reference point. I definately have to make sure I eat more vegetables, Kiefer even pointed out that this is highly benefitial.Could you maybe break down your Backload a little bit more? like an example backload
This was my backload last night:1 can of tuna3 baked sweet potatos top off with butter, cinnamon, and about 30 g of dextrose1 cup of ice cream2.5 cups of rice chex mixed with peanut butter, cocoa, butter, and 30 g of dextrose3 cups of milk1 whey shake with 5 g of leucine
This was my backload last night:1 can of tuna3 baked sweet potatos top off with butter, cinnamon, and about 30 g of dextrose1 cup of ice cream2.5 cups of rice chex mixed with peanut butter, cocoa, butter, and 30 g of dextrose3 cups of milk1 whey shake with 5 g of leucine
Doesnt look that much actually. How much carbs and fats was it (roughly)?
Wow, ibob, how do you get that much food down at once? I have basically the same ULC meal, but broken into two and I'm stuffed. I had to switch my CBLs to dextrose and cereal just to get the carbs in…maybe the secret is butter. I also eat the rice chex…you just add the butter and peanut butter to the bowl of cereal? I'm not sure if that sounds awesome or awful. I'm guessing awesome.The first time I put a meal plan together I didn't count calories. When I came up with an estimate after a week, I ended up with over 5000 calories per CBL day. I don't suggest counting calories, but you may want to be aware of your ballpark. I'm now down to around 4000...plus cherry turnovers.
The first time I put a meal plan together I didn't count calories. When I came up with an estimate after a week, I ended up with over 5000 calories per CBL day. I don't suggest counting calories, but you may want to be aware of your ballpark. I'm now down to around 4000...plus cherry turnovers.
What was your goal and what happened while eating 5000 kcal?Edit: So today I had a pretty good workout and ate 2300 kcal: 169g fat / 176,5g protein / 14,5g carbsWould you call that a good day (I'm in prep phase)? maybe too much fat?
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