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On backload days, what portion of your calories are you eating during the ULC phase prior to working out? I thought we were supposed to consume around half of our protein needs, and that's to be matched 1:1 with fat. So if I'm shooting for 200g protein on 2400 calories and eat 100g of it with 100g fat prior to working out, that's 1300 calories and leaves me with 1100 for backloading. The remaining 100g protein and another 30g of incidental fat make up 670 calories, so with only 430 left that is roughly 108g carbs, which doesn't seem like enough for this protocol. If I do a 1:2 PWO shake of 50P/100C, then there's no room for any rice or potatoes once I get homeThis isn't what I've been doing; at the moment I'm just having 12g whey with 2Tbsp heavy cream & 1Tbsp MCT in my first batch of coffee, then not eating anything else until PWO; some days I might have a snack or, if I want to get out of the office at lunch, walk next door to the Cracker Barrel for some meat & eggs, but for the most part I save the majority of my calories for evening (I've been IF'ing about 85% of the time for the last 3+ years, for the convenience and epic meal factor). However, I'm considering increasing my pre-workout intake to see what sort of impact it makes in my training (since I've been IF'ing I've found eating lunch makes me lethargic in the gym, but that could be the carbs talking) and just trying to work out the details before I take any steps.I suppose I could go halfway, and eat 50g each pre-workout, which would leave a little room for more carbs in the evening.I just wondered what y'all thought, and how you had your meal plans broken down. Thanks!
You don't really worry about calories unless you're completely over eating by a lot! Then you'll need to reassess what and how much of what you're eating. Track carbs, fats, and proteins in grams. It's ideal to start to eat half of your BW of protein and fats in the first half of the day. You can eat more or less depending on what you're trying to do. You can split up the meals if you want as well. Whatever works best.
What's the difference in tracking macros & calories and just macros in grams, especially when I know what the caloric value of each nutrient equals?I worry, too, that I'd overeat if I didn't track my intake, because I have a "healthy appetite" and don't get full until it's too late...
Your weekly total of calories is more important than your daily one. Likewise monthly calories is more important than weekly, etc. Unless you are Density Bulking hard out you would generally be getting less calories on your ULC off days days and more on your training backloading ones. For instance I get roughly 180-200grams of fat and protein on my ULC days. About the same amount (maybe a bit more protein) on my training days plus about 400-500grams of carbs. So my current week would look like this (approximately)Sunday (training day) 4340cals Monday (training day) 4340cals Tuesday (off day) 2340calsWednesday (training day)4340cals Thursday (off day) 2340calsFriday (training day) 4340cals Saturday (off day) 2340calsWeekly Average = 3482 calories a day which I guess must be "maintenance" level calories as I am slowly recompingBut as its been said a whole bunch of times its not really about calories. Its about the hormonal effects of this way of eating. There is a lot of inefficiencys where by calories are "lost" so calories can only tell you so much.
But as its been said a whole bunch of times its not really about calories. Its about the hormonal effects of this way of eating. There is a lot of inefficiencys where by calories are "lost" so calories can only tell you so much.
Old habits, and all that... I also tend to over-think things to the point where I start to question what I think I know. Thanks!
But as its been said a whole bunch of times its not really about calories. Its about the hormonal effects of this way of eating. There is a lot of inefficiencys where by calories are "lost" so calories can only tell you so much.
Old habits, and all that... I also tend to over-think things to the point where I start to question what I think I know. Thanks!
It happens to us all, trust the program and most of all TRUST YOUR BODY! Listen it and feed it what it needs. You'll learn that as time progresses, best of luck.
Thanks, Tex
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