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How in the hell do you change the numbers in that google doc? lol it wont let me change anything!
Go under file and click make a copy. Make your own copy and you can change and save with your numbers 🙂
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
The chapter "How to Use" P230 explains how to use the chart. Remember these amount are a starting point. The protein deficit at the right of the chart are the amounts you should consume in the evening with your carbs. As for gaining or leaning down always use the high end of the protein scale. To lean down use the fat levels, but remember this is the minimum fats you should consume. Start with these amounts and tweak accordingly.
Indeed I have my numbers already, I was just wanting to see how this matched up to mine, purely curiosity!
so how is it that the chart says 46 g of fat and you guys keep saying 1:1 ratios. btw i am 28% BF so i am trying to lean while geting lean mass that is what he said SA would be best for. thanks guys.
The chart you are refferring to is entitled Pre-Carb Mealtimes Macro Calculator. This calculator gives you the amounts you should eat before you start backloading. In other words, the how much to eat when you are ULC before the backload starts.Let's say you are training at 5 PM and backloading PWO. Before 5 PM you need to consume at least 46 g of fat and somewhere between 106 and 190 g of protein. Post Workout (shake included) you should have between 68 and 121 g of protein. That is what the chart is saying.As far as the overall macros, Kiefer suggests 1 g/lb of fat and protein for a recomp. Meaning becoming leaner at the same bodyweight. That is not you. You will want to be more like .5 g/lb of fat and 1 g/lb of protein. These are just suggestions, you need to fin what works for you.SO let's say you want to give .5 g/lb of fat a shot. If you consume the bare minimum of 46 g of fat pre workout, you need to have 80 g of fat in your backload to meet .5 g/lb. I personally love backloading this way, but others like to put more fat when they are ULC and have lower fat backloads. It's up to you.
this question may seem silly, but is the fat from the am shake from the MCT oil included in these fat figures? Or is that separate ?
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
The chapter "How to Use" P230 explains how to use the chart. Remember these amount are a starting point. The protein deficit at the right of the chart are the amounts you should consume in the evening with your carbs. As for gaining or leaning down always use the high end of the protein scale. To lean down use the fat levels, but remember this is the minimum fats you should consume. Start with these amounts and tweak accordingly.
well the fat is what was confusin me because I want to lean down while getting muscle and maintaining strength
That charts show the total intake. That shake is part of your total intake therefor it should most deffinetley be counted. Or maybe Im not understanding you clearly…
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
The chapter "How to Use" P230 explains how to use the chart. Remember these amount are a starting point. The protein deficit at the right of the chart are the amounts you should consume in the evening with your carbs. As for gaining or leaning down always use the high end of the protein scale. To lean down use the fat levels, but remember this is the minimum fats you should consume. Start with these amounts and tweak accordingly.
so let's say I want to be 250lbs. I am 303 at about 28% bf and I workout out 3 days in a row on the weekend but want to still lose fat and SA. What is a good starting point if I do my workout in the evening. What would be the best amount of carbs to start with? My lean is about 217 right now. I have got like 80lbs of fat. I am not feeling the CNS it was like a couple months I was plateaued forever. But I want lean gains. Any Advice is good, I really don't have any results, except water weight, or if I lower protein to under lean mass in grams. Please help. I am in prep right now to have a clean start
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
The chapter "How to Use" P230 explains how to use the chart. Remember these amount are a starting point. The protein deficit at the right of the chart are the amounts you should consume in the evening with your carbs. As for gaining or leaning down always use the high end of the protein scale. To lean down use the fat levels, but remember this is the minimum fats you should consume. Start with these amounts and tweak accordingly.
so let's say I want to be 250lbs. I am 303 at about 28% bf and I workout out 3 days in a row on the weekend but want to still lose fat and SA. What is a good starting point if I do my workout in the evening. What would be the best amount of carbs to start with? My lean is about 217 right now. I have got like 80lbs of fat. I am not feeling the CNS it was like a couple months I was plateaued forever. But I want lean gains. Any Advice is good, I really don't have any results, except water weight, or if I lower protein to under lean mass in grams. Please help. I am in prep right now to have a clean start
I don't want to sound like a jerk, but at your body fat 28% you need to be doing CNS. If you were/are plateaued at that weight and bodyfat% then you were doing something wrong with CNS. At that high of a body fat % you can still build muscle on CNS. I would be glad to help you lay out a plan to get you losing fat. PM me if you want help.
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
The chapter "How to Use" P230 explains how to use the chart. Remember these amount are a starting point. The protein deficit at the right of the chart are the amounts you should consume in the evening with your carbs. As for gaining or leaning down always use the high end of the protein scale. To lean down use the fat levels, but remember this is the minimum fats you should consume. Start with these amounts and tweak accordingly.
so let's say I want to be 250lbs. I am 303 at about 28% bf and I workout out 3 days in a row on the weekend but want to still lose fat and SA. What is a good starting point if I do my workout in the evening. What would be the best amount of carbs to start with? My lean is about 217 right now. I have got like 80lbs of fat. I am not feeling the CNS it was like a couple months I was plateaued forever. But I want lean gains. Any Advice is good, I really don't have any results, except water weight, or if I lower protein to under lean mass in grams. Please help. I am in prep right now to have a clean start
I don't want to sound like a jerk, but at your body fat 28% you need to be doing CNS. If you were/are plateaued at that weight and bodyfat% then you were doing something wrong with CNS. At that high of a body fat % you can still build muscle on CNS. I would be glad to help you lay out a plan to get you losing fat. PM me if you want help.
. You hurt my feelings. Anyway I pm'd you.
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
The chapter "How to Use" P230 explains how to use the chart. Remember these amount are a starting point. The protein deficit at the right of the chart are the amounts you should consume in the evening with your carbs. As for gaining or leaning down always use the high end of the protein scale. To lean down use the fat levels, but remember this is the minimum fats you should consume. Start with these amounts and tweak accordingly.
so let's say I want to be 250lbs. I am 303 at about 28% bf and I workout out 3 days in a row on the weekend but want to still lose fat and SA. What is a good starting point if I do my workout in the evening. What would be the best amount of carbs to start with? My lean is about 217 right now. I have got like 80lbs of fat. I am not feeling the CNS it was like a couple months I was plateaued forever. But I want lean gains. Any Advice is good, I really don't have any results, except water weight, or if I lower protein to under lean mass in grams. Please help. I am in prep right now to have a clean start
I don't want to sound like a jerk, but at your body fat 28% you need to be doing CNS. If you were/are plateaued at that weight and bodyfat% then you were doing something wrong with CNS. At that high of a body fat % you can still build muscle on CNS. I would be glad to help you lay out a plan to get you losing fat. PM me if you want help.
. You hurt my feelings. Anyway I pm'd you.
you disappeared. Well like "whitesnake" said here I go again on my own. Like a drifter I was born to walk alone.
i am starting the cbl sa soon and this will be good. i want to stay lean and build strength. i was confused by the table in the book. i want to be 250 and i currently weigh 305lbs. its says to lean down have 46 g of fat with approx 211g of pro on the high side. is this table based on lean, gain, or what?
The chapter "How to Use" P230 explains how to use the chart. Remember these amount are a starting point. The protein deficit at the right of the chart are the amounts you should consume in the evening with your carbs. As for gaining or leaning down always use the high end of the protein scale. To lean down use the fat levels, but remember this is the minimum fats you should consume. Start with these amounts and tweak accordingly.
so let's say I want to be 250lbs. I am 303 at about 28% bf and I workout out 3 days in a row on the weekend but want to still lose fat and SA. What is a good starting point if I do my workout in the evening. What would be the best amount of carbs to start with? My lean is about 217 right now. I have got like 80lbs of fat. I am not feeling the CNS it was like a couple months I was plateaued forever. But I want lean gains. Any Advice is good, I really don't have any results, except water weight, or if I lower protein to under lean mass in grams. Please help. I am in prep right now to have a clean start
I don't want to sound like a jerk, but at your body fat 28% you need to be doing CNS. If you were/are plateaued at that weight and bodyfat% then you were doing something wrong with CNS. At that high of a body fat % you can still build muscle on CNS. I would be glad to help you lay out a plan to get you losing fat. PM me if you want help.
. You hurt my feelings. Anyway I pm'd you.
you disappeared. Well like "whitesnake" said here I go again on my own. Like a drifter I was born to walk alone.
LOL. Well it has been a couple of months. Whats your weight at these days? Made any progress on your own?
No. just gonna see where I can get in six months. I have been talking to Rtobias in pm'sI have made adjustments like no sugar free energy drinks, trying to clean up carb nites, using SW to deplete, limiting cheese, I still need to figure out why I have diarhea though after a week of ULC. Some say the MCT oil does it, but that is hit and miss.
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