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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
Like I said only you can determine your carb needs. I was just giving an estimate. I wouldn't regulate your carbs based on the muscle groups you trained. In my experience it doesn't work like that. If you have a day were you are only training arms or something, you might be better off not even backloading that day.
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