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Use the chart in the CBL book. Start with a weight 10 lbs heavier than your current weight and once you get used to that, use a weight 5 lbs heavier than that. The key is to not increase food intake too much at once. That will lead to fat gain or digestive issues from stuffing yourself with food.
Im 155lbs atm so if i increase 10lbs and according to the book the person targeting to that weight should eat 579gms carbs. isnt that too much? im just worried abt gaining fat coz i took my like 4 months with intermittent fasting to get down from 18%-8%.
No not the carbs, the protein and fat table. Pre workout you want to get in 100-120 g of protein and at least 50 g of fat. Make sure you are getting between 1-1.3 g/lb of protein per day. I'd say 100 g of fat total for the day would be a good number. I can't give you carb amounts, there is just too much variation person to person. You are going to have to figure that out yourself. A word of advice though: don't confuse holding water with fat gain. If you are going to increase your carb consumption, you are going to be holding more water, so prepare to deal with that.I also don't think you should backload on off days. You aren't that muscular so that is probably unnecessary.
Use the chart in the CBL book. Start with a weight 10 lbs heavier than your current weight and once you get used to that, use a weight 5 lbs heavier than that. The key is to not increase food intake too much at once. That will lead to fat gain or digestive issues from stuffing yourself with food.
Im 155lbs atm so if i increase 10lbs and according to the book the person targeting to that weight should eat 579gms carbs. isnt that too much? im just worried abt gaining fat coz i took my like 4 months with intermittent fasting to get down from 18%-8%.
No not the carbs, the protein and fat table. Pre workout you want to get in 100-120 g of protein and at least 50 g of fat. Make sure you are getting between 1-1.3 g/lb of protein per day. I'd say 100 g of fat total for the day would be a good number. I can't give you carb amounts, there is just too much variation person to person. You are going to have to figure that out yourself. A word of advice though: don't confuse holding water with fat gain. If you are going to increase your carb consumption, you are going to be holding more water, so prepare to deal with that.I also don't think you should backload on off days. You aren't that muscular so that is probably unnecessary.
My protein intake preworkout is abt 80-90gm n same fat. So i need to increase my protein intake. At the end of the day i finish up eating arnd 130-150 gm fat . Im just confused abt the carb intake atm im consuming arnd 350gm
I know. Figuring out the carbs is the hardest part of CBL. 350 g is probably a good number. Monitor your appearance in the mirror each morning. You are going to gain some water and look soft when you start back loading, but you shouldn't really lose definition. After week one you keep looking softer and softer, that means you are having too many carbs.You must realize that unlike fat loss, gaining muscle is largely determined by training hard and recovering properly. The diet (assuming you aren't under eating) is a means to support training and recovery. The point is a large calorie surplus will not lead to more muscle gains than a small calorie surplus.
I know. Figuring out the carbs is the hardest part of CBL. 350 g is probably a good number. Monitor your appearance in the mirror each morning. You are going to gain some water and look soft when you start back loading, but you shouldn't really lose definition. After week one you keep looking softer and softer, that means you are having too many carbs.You must realize that unlike fat loss, gaining muscle is largely determined by training hard and recovering properly. The diet (assuming you aren't under eating) is a means to support training and recovery. The point is a large calorie surplus will not lead to more muscle gains than a small calorie surplus.
Yeah i go on a surplus of 200-300. Coz of physical job and 6 days workout , i calculated my tdee is 3450 so i go surplus of around 3650-3700So can i eat little but of fat n protein before going again to bed at 7am maybe little bit peanut butter and again some food when i wake up at 11.30. It won't stop fat burning if im right coz i wont be ingesting any carbs.
Here's my modified diet that i just started today3.30am wake up- AM accelerator shake5:00am- peanut butter (p18/f/30/c5)7:00am- sausage, chicken breast and 10gm protein shake12:00pm- chicken breast, peanut butterTotal preworkout macros p122/f70/c113:30pm- workout5:30pm- Post workout shake(no carbs)7:00pm - bacloadingShould i add carbs to my postworkout shake?like maltodextrin
Yes, dextrose would be fine too. I also would go easy on the PB. Not really optimal.I would also drop the 10gm protein drink with the 2nd meal, just stick with whole foods.
Yes, dextrose would be fine too. I also would go easy on the PB. Not really optimal.I would also drop the 10gm protein drink with the 2nd meal, just stick with whole foods.
I go with 80gm maltodextrin post workout. I use PB mainly for the fat intake coz eating nuts gives you more carbs i guess. I tried adding cashews and peanuts by itself but too my carbs in just small quantities so i thought peanut butter is the best way. i drink 10gm of protein a few minutes before a meal for two reasons, to meet up my protein needs and they say it decreases the amount of insulin released.
Yes, dextrose would be fine too. I also would go easy on the PB. Not really optimal.I would also drop the 10gm protein drink with the 2nd meal, just stick with whole foods.
I go with 80gm maltodextrin post workout. I use PB mainly for the fat intake coz eating nuts gives you more carbs i guess. I tried adding cashews and peanuts by itself but too my carbs in just small quantities so i thought peanut butter is the best way. i drink 10gm of protein a few minutes before a meal for two reasons, to meet up my protein needs and they say it decreases the amount of insulin released.
Almond butter would be better then PB.Mac nut butter would be better yet.Coconut butter would be the best, and it's like a party in your mouth.
Yes, dextrose would be fine too. I also would go easy on the PB. Not really optimal.I would also drop the 10gm protein drink with the 2nd meal, just stick with whole foods.
I go with 80gm maltodextrin post workout. I use PB mainly for the fat intake coz eating nuts gives you more carbs i guess. I tried adding cashews and peanuts by itself but too my carbs in just small quantities so i thought peanut butter is the best way. i drink 10gm of protein a few minutes before a meal for two reasons, to meet up my protein needs and they say it decreases the amount of insulin released.
Almond butter would be better then PB.Mac nut butter would be better yet.Coconut butter would be the best, and it's like a party in your mouth.
I couldn't find almond or Mac but butter. Can i just eat coconut oil instead?
Yes, dextrose would be fine too. I also would go easy on the PB. Not really optimal.I would also drop the 10gm protein drink with the 2nd meal, just stick with whole foods.
I go with 80gm maltodextrin post workout. I use PB mainly for the fat intake coz eating nuts gives you more carbs i guess. I tried adding cashews and peanuts by itself but too my carbs in just small quantities so i thought peanut butter is the best way. i drink 10gm of protein a few minutes before a meal for two reasons, to meet up my protein needs and they say it decreases the amount of insulin released.
Almond butter would be better then PB.Mac nut butter would be better yet.Coconut butter would be the best, and it's like a party in your mouth.
I couldn't find almond or Mac but butter. Can i just eat coconut oil instead?
Yes, and likely that's truly the best options, it just doesn't taste as good.
Yeah true coconut oil has no taste but its the best way to meet your fat needs i guess. I might get some chia seeds aswell, they are pretty good in fibre and fat. So because of my physical job and i workout 6days/week, 3600-3700 calories are enough to do slow and clean bulk without getting fat?
Yeah true coconut oil has no taste but its the best way to meet your fat needs i guess. I might get some chia seeds aswell, they are pretty good in fibre and fat. So because of my physical job and i workout 6days/week, 3600-3700 calories are enough to do slow and clean bulk without getting fat?
Blech, chia seeds suck. They are a really poor choice of fat which while they have fiber, just eat some veggies instead.
Yeah true coconut oil has no taste but its the best way to meet your fat needs i guess. I might get some chia seeds aswell, they are pretty good in fibre and fat. So because of my physical job and i workout 6days/week, 3600-3700 calories are enough to do slow and clean bulk without getting fat?
Blech, chia seeds suck. They are a really poor choice of fat which while they have fiber, just eat some veggies instead.
im adding up some green olives to my diet for fat. i felt very good at the gym today and my energy was out of the roof. just worried coz of my meal timing i dnt wanna get fat but i read many articles they say taking carbs out of diet makes body a fat burning machine and im worried coz i just skip my breakfast for an hour coz of odd job timing.
Hi guys!! Do i need to add half hypertropic shake in the evening with each of the carb laden meal coz if i add shake with meals then my protein for the day becomes around 250gm and then i cant have much carbs. My weight is fluctuating continuously> someday its 72 and the other day 70. Im consuming 3600-3700 calories atm coz i got a physical job and workout 6days/week. Should i increase my carbs. ATm im consuming p220/c400/f120
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