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Okay guys I need help I eat like this on off days Coffee with 1 tbsp mct oil Noon: chicken Caesar salad 8 ox chicken 1 serving walnuts4pm: 45g protein 2tbsp peanut butter 7pm 8oz chickenOmega 3's, cla6g fiber Before bed: protein shake Training day:Coffee with mcr oilNoon: chicken Caesar salad 6pm: carb back load with Sour patches, pixy sticks, scalloped potatoes, rice cakes, glutinous rice, cherry turnovers Slice of meat ! Before bed: protein shake My goals: 5-6% body fat 190 lbs am I on track ?
Well first give more info such as training and BF% and macro intake. Also, eat more fat during the ULC times and cut out protein shakes on off days.
Thanks and okay so I'mCurrently at 8% body fat at 186.5 Macros on training is 200g protein50-60g fat 580g carbs Off days: 200g protein 50-60g fat 30g carbs Training: 4 days on 3 days off Chest/ triceps/ calvesBack/ bicepsShoulders/ absLegs Rep scheme changes between 10-12, 9-11, and 6-8 each week and I rotate rest pause in and drop sets At the end of each workout I do a compound exercise for each body part between 12-20 for a finishing pump as many sets till I can't get 12 at that weight. Any help would be great
Okay so 200g fat and 200g of protein should be good on off days ? And then on training days should I just do it during ultra low carb ? Or also during backload?
Correct on off days, and just during ULC on training days, but don't feel like you have to avoid fat during a backload.
To get that low you'll have to mix CNS and CBL. Something like backload on 2, maybe 3 heavy days and go ULC other days.Keifer has said he'll release a protocol for getting people stage read at some point in the future.
Okay thanks for the info thatll help a lot why doesnt carb loading work to get that low if he does it and he's 6% year round ?
One more question how come in his book the chart says that at my body weight of 190 keep fats to 34-35 g and protein 110 ? During ultra low carb ?
I'm pretty sure the recommendation is to keep protein powder at or below 10g per “meal” during the low carb day or time.Unless your 4pm meal is post workout, that 45g of protein (plus peanut butter) is going to spike insulin.More knowledgeable can correct me if I misunderstood that from the course.
Some people can maintain once they get there, but need to use more of a CNS/CBL mix to get there.You will just have to play with it.Also, that charts in the book are not made well, Kiefer wants to change them in an update.The amounts given are the minimum suggested amounts.
Okay thanks and any truth to that keep protein below ten grams ? In the book his meal plan says to eat some protein with your meal at noon like 6oz
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