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I Was re reading the book and I saw that it said around 15.5% if doing density bulking the fat gain would be the most minimal. I then read later that below 15% can benefit from backloading on off days.my question would be, can i DB and just eat more on training days and not eat on off days or should i just eat carbs every day? i know fine tuning and such, but generally from your past experiences what do you think? the reason im considering this is because it says fat gain is lessened at around my body fat and id like to be big, just dont want to get down to around 10-12% and then go back up to 15% DB, i would rather go up 1 percent now then 3% later. Thats just as i Interpretted it, let me know if im wrong.I also noticed in the little guideline chart you should always expect to wake up a bit soft?im also planning to re do the prep phase prio to the switch
Please don't bump, someone will respond soon enough.Anyway, how long have you been training? What are your other stats?SA would likely be fine, and DB keeps fat gain to a minimal is you are 15% or below, so even if you get down to 10% it will still keep fat gain minimal.
I agree with Trevor. It depends on where you are now. If you are a newb and not that muscular, you probably are better off doing SA because DB just isn't necessary for you to put on muscle.To answer your question though, contrary to what most people think on this forum, you do not have to backload on off days if you are DBing. Actually someone at your body fat level should not backload on off days.
SO in my case dbing and SA are essentially the same? or would i just be eating more on training days?yea i wouldnt say im muscular enough now that i think about itaside from being 174 15%im at215 bench230squat280 dead140 pressive been weight training maybe a yr to a year and a half
also if i don't do db i will probably rotate a few carb nights and rotate that with a few weeks of SA, any suggestions for or against this for my bf%?
SO in my case dbing and SA are essentially the same? or would i just be eating more on training days?yea i wouldnt say im muscular enough now that i think about itaside from being 174 15%im at215 bench230squat280 dead140 pressive been weight training maybe a yr to a year and a half
SA is CBL with the intention of recomping at the same weight or decreasing weight. DB is CBL with the intention of increasing weight. It looks like you would be better off doing SA because you have an end goal in mind to be lean. At your level, DB will put on no more muscle than SA, but you will gain fat. On SA you could gain just as much muscle and lose fat.Follow the standard SA protocol:1. Skip breakfast2. Only backload on training days3. Limit the carbs in your backload (you want to wake up lean every morning)
also if i don't do db i will probably rotate a few carb nights and rotate that with a few weeks of SA, any suggestions for or against this for my bf%?
You could do that, but I personally would just stick to CBL.
thanks i am re doing the prep phase though, i originally did it before i had the book and feel like i didnt do it right
also if i don't do db i will probably rotate a few carb nights and rotate that with a few weeks of SA, any suggestions for or against this for my bf%?
You could do that, but I personally would just stick to CBL.
one more question, is there a target ranged for best recomp? like would i eat around maintenance? or belowi understand a lot of cbl is how i personally respond but physiologically if I'm prone to being a fat boy to gain muscle and lose fat simultaneously what would you recommend?
Ibob helped simplify the macro guide.http://athlete.io/forum/index.php?topic=8845.0
also if i don't do db i will probably rotate a few carb nights and rotate that with a few weeks of SA, any suggestions for or against this for my bf%?
You could do that, but I personally would just stick to CBL.
one more question, is there a target ranged for best recomp? like would i eat around maintenance? or belowi understand a lot of cbl is how i personally respond but physiologically if I'm prone to being a fat boy to gain muscle and lose fat simultaneously what would you recommend?
Don't worry about "maintenance". Follow the reccomendations in the book. For your weight, I'd get around 100 g of protein pre-workout, 40 g in the PWO shake, and another 30-40 g in the backload. For the fat there are a couple ways to do it, but the best way to do it would be to get in around 80 g pre workout and get in another 30 g of fat in the backload, ideally all in the last meal. I can't really give you recommendations on your carb needs as it depends on your training and it is very individual. But for someone with your size and goals, I would start around 300 g, including the carbs in the PWO shake.On ULC days, the only thing that changes is you would slightly increase the fat.
Ibob helped simplify the macro guide.http://athlete.io/forum/index.php?topic=8845.0
That is for fat loss focus, he is looking to recomp.
Ibob helped simplify the macro guide.http://athlete.io/forum/index.php?topic=8845.0
That is for fat loss focus, he is looking to recomp.
True, but there was a lot of info to help understand the guides better, at that point is easy to tweak for any goal.
also if i don't do db i will probably rotate a few carb nights and rotate that with a few weeks of SA, any suggestions for or against this for my bf%?
You could do that, but I personally would just stick to CBL.
one more question, is there a target ranged for best recomp? like would i eat around maintenance? or belowi understand a lot of cbl is how i personally respond but physiologically if I'm prone to being a fat boy to gain muscle and lose fat simultaneously what would you recommend?
Don't worry about "maintenance". Follow the reccomendations in the book. For your weight, I'd get around 100 g of protein pre-workout, 40 g in the PWO shake, and another 30-40 g in the backload. For the fat there are a couple ways to do it, but the best way to do it would be to get in around 80 g pre workout and get in another 30 g of fat in the backload, ideally all in the last meal. I can't really give you recommendations on your carb needs as it depends on your training and it is very individual. But for someone with your size and goals, I would start around 300 g, including the carbs in the PWO shake.On ULC days, the only thing that changes is you would slightly increase the fat.
is the 300g a wekly goal or daily? i train about 5 times a week normally, and not sure if 1500g weekly would be okay, i have been capping around 175g daily, and I try to cycle that, (smaller muscle groups about 125-150, and bigger around 200-225)key word TRY i get a bit ravenous sometimes
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