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Good stuff here.How does the .5/1 (1:1 cal) work as far as ULC meals and avoiding insulin spikes? I guess to ask a different way, what's the minimum ratio of fat to protein (in cal) to make sure the ULC portion of CBL is going smoothly?I am definitely getting the mass gains, and honestly having to ADD fat for ULC meals, so taking it out would be easy. I have noticed a smidge of fat return post-prep period (2 weeks in) but the beltline has budged so I'm not panicking.
It's for the total day not just that one specific meal it's the entire day. If you're having eggs add a fat source. Etc. basically the backload meals should still stay relatively low in fat to get that .5 macro for the entire day
Good stuff here.How does the .5/1 (1:1 cal) work as far as ULC meals and avoiding insulin spikes? I guess to ask a different way, what's the minimum ratio of fat to protein (in cal) to make sure the ULC portion of CBL is going smoothly?I am definitely getting the mass gains, and honestly having to ADD fat for ULC meals, so taking it out would be easy. I have noticed a smidge of fat return post-prep period (2 weeks in) but the beltline has budged so I'm not panicking.
It's for the total day not just that one specific meal it's the entire day. If you're having eggs add a fat source. Etc. basically the backload meals should still stay relatively low in fat to get that .5 macro for the entire day
Ok so still match fat and protein gram for fram during ULC, but just manipulate your backload so that at the end of the day protein and fat mtach Calorie for Calorie?
Good stuff here.How does the .5/1 (1:1 cal) work as far as ULC meals and avoiding insulin spikes? I guess to ask a different way, what's the minimum ratio of fat to protein (in cal) to make sure the ULC portion of CBL is going smoothly?I am definitely getting the mass gains, and honestly having to ADD fat for ULC meals, so taking it out would be easy. I have noticed a smidge of fat return post-prep period (2 weeks in) but the beltline has budged so I'm not panicking.
It's for the total day not just that one specific meal it's the entire day. If you're having eggs add a fat source. Etc. basically the backload meals should still stay relatively low in fat to get that .5 macro for the entire day
Ok so still match fat and protein gram for fram during ULC, but just manipulate your backload so that at the end of the day protein and fat mtach Calorie for Calorie?
When aiming for purely fat loss, yes.
I don't really understand the confusion a lot of people seem to have. Above a certain level, your liver will convert protein to glucose, which will cause the release of insulin, which will cause the storage of fat. Most resources I've read recommend between 0.6 and 1 gram of protein per pound of lean body mass. The remainder of your calories should come from fat (which will turn out to be between 65 and 80% of total calories). If you have a healthy metabolism, it will be very hard to gain fat if you keep your protein intake below the level where it starts getting converted into glucose; even if you eat more calories than you burn. Obviously, you'll have to experiment a bit to find out how much protein is right for you. If you want to get really geeky, you can buy a glucometer and see how your blood sugar responds to meals containing varying amounts of protein.edit: this information was taken from The Art and Science of Low Carbohydrate Performance and The Ketogenic Diet btw.
I don't really understand the confusion a lot of people seem to have. Above a certain level, your liver will convert protein to glucose, which will cause the release of insulin, which will cause the storage of fat. Most resources I've read recommend between 0.6 and 1 gram of protein per pound of lean body mass. The remainder of your calories should come from fat (which will turn out to be between 65 and 80% of total calories). If you have a healthy metabolism, it will be very hard to gain fat if you keep your protein intake below the level where it starts getting converted into glucose; even if you eat more calories than you burn. Obviously, you'll have to experiment a bit to find out how much protein is right for you.edit: this information was taken from The Art and Science of Low Carbohydrate Performance and The Ketogenic Diet btw.
This is the reason why this is for CBL when you are consuming carbs fairly often anyway.Higher fat during the day, low fat backloads, pretty simple.People are taking what Kiefer said out of context and deciding it must apply to CNS despite the fact Kiefer was talking in the context of using these new numbers with CBL.When doing CNS you should do 1:1 in grams.
This is the reason why this is for CBL when you are consuming carbs fairly often anyway.Higher fat during the day, low fat backloads, pretty simple.People are taking what Kiefer said out of context and deciding it must apply to CNS despite the fact Kiefer was talking in the context of using these new numbers with CBL.When doing CNS you should do 1:1 in grams.
Well it's for the ULC portion of both really. Eating too much protein (and too little fat) is a common mistake people on a ULC diet make. If you want to lose fat, reducing protein is probably your best bet.
I would agree w/ this. People seem to think by lowering the fat and keeping the protein up high, they'll lose more fat. In reality, I think it will be harder.I think people still have a hard time letting go of the idea that fat is fattening. I think it is only fattening when you over-consume it by A LOT, and/or consuming it w/ protein and carbs.Of course, things like CBL change the dynamic w/ the interaction of circadian rythym and TGlut translocation.
Really good info, thanks everyone for their contributions!Sounds like:Keep fat and protein balanced during the ULC to avoid insulin spikes (1:1 by gram) and then during the CBL, cut as far back on the fat as possible.Easy enough. Thanks.Side question: I'm struggling on some backloads getting enough carbs in. If I'm getting the protein down and a fair amount of carbs, but not what the numbers say I should (I'm 6'1" and 210, don't know BF but would guess around 15%, 37 years old) am I missing out? Honestly, with the IF and whatnot, the CBL portion isn't the feast one might imagine, just can't get enough down it seems.
I would agree w/ this. People seem to think by lowering the fat and keeping the protein up high, they'll lose more fat. In reality, I think it will be harder.I think people still have a hard time letting go of the idea that fat is fattening. I think it is only fattening when you over-consume it by A LOT, and/or consuming it w/ protein and carbs.Of course, things like CBL change the dynamic w/ the interaction of circadian rythym and TGlut translocation.
Nail + Hammer swung with accuracy.The Anabolic Diet was a huge floop for me because I used to eat too much protein and not enough fats (or the right kinds of fats either!) Im positive it would work well for me now knowing what Ive learned from CBL. But then Id just do CNS if I wanted to go ULC anyway.
So you're saying, my weight is 267 and i want to be @250 i need to eat 250g of protein a day a long with the same amount ou half the fat.
Yea im pretty sure THESE RECOMMENDATIONS ONLY APPLY TO CBL. I think maybe there needs to be a official post declaring this.CNS- a keto diet, by principle, is a diet where fat makes up the majority of the calories consumed, and insulin secretion is kept to a bare minimum!
Yea im pretty sure THESE RECOMMENDATIONS ONLY APPLY TO CBL. I think maybe there needs to be a official post declaring this.CNS- a keto diet, by principle, is a diet where fat makes up the majority of the calories consumed, and insulin secretion is kept to a bare minimum!
Exactly this. Like you said, CNS is a ketogenic diet which adheres to a 65/30/5 protocol. So if you're consuming 2400 calories daily then 1560 of them would be from fat, 720 from protein, and 120 from carbs. That factors out to around 175F 180P 30C, where fat/protein maintain a 1:1 relationship in grams.If a 200lb man wanted to drop 20lb and was aiming for a goal of 180g protein and matching it 1:1 with fat in calories, then he'd be gassing out on warm-up sets when trying to hit the iron on 1450 calories...I think the confusion stems from this being posted in the Carb Nite sub-forum.
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