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Im 6ft tall. Im about 19 to 23% body fat. Been doing carb backloading for 3 weeks. Wondering if I should stick with this or do carb nite? I want to get to 10% body fat. Also wondering how often I should do HIIT?Should I keep my rep range from 6 to 12 reps?any help would be much appreciated
What I mean by skinny fat is I weight 171. I have longer arms and chicken legs. small wrists..most of my fat seems to be around my lowerback and over my abdominals.
If your “skinny fat” meaning you have a very low muscle mass, and a high bf%, then you need to gain muscle mass, I would run CBL-DB and start putting pounds on. Your not going to be able to loose that fat without gaining some serious muscle mass first. As much as you probably dont want to hear that. But gaining muscle mass will change the “man in the mirror” as well. So you will look much more full. After you gain some mass then you can re evalute maybe switching to CBL-SA or CN to really cut the fat off.
You could use CNS to cut down, but keep in mind that you might not like what you look like because of not having much of anything to show for it all.I would do CBL, you could do SA or DB, I'd personally go with DB, but only have carbs on training day.Meaning that you want to eat more during your ULC mornings, so have a AM shake upon waking, and breakfast 2 hours later, then a lunch at some point, that backload on training days and stay ULC on off days.
Ive been doing the SA for almost 2 weeks. The thing is on my first backload I ate cookies, ice cream, cereal….next morning I was bloaded…so the next couple back loads I ate the same thing, but smaller amounts…I realized im carb sensitive…so the past 2 back loads ive just eaten 75g of white rice in each of my 2 post workout meals. For DB in Keifers book I thought it said to have at least 1 carb meal even on off days?
And ive been lifting for 3 years…I do have a little bit of muscle mass lol.
Ive been doing the SA for almost 2 weeks. The thing is on my first backload I ate cookies, ice cream, cereal....next morning I was bloaded...so the next couple back loads I ate the same thing, but smaller amounts...I realized im carb sensitive...so the past 2 back loads ive just eaten 75g of white rice in each of my 2 post workout meals. For DB in Keifers book I thought it said to have at least 1 carb meal even on off days?
No, it says you can have carb meals on off days, not you have to.The real distinction of DB and SA, is eating more during the day. SA recommends fasting, skipping breakfast and only eating a smaller lunch, DB recommends having breakfast and lunch, or just simply having more total food during the ULC portion of the day.
Soo if I do DB I should probably go from eating 150g of white rice to about 250g to 300g?Also for the ULC days, eating more protein and fat would suffice?
Soo if I do DB I should probably go from eating 150g of white rice to about 250g to 300g?Also for the ULC days, eating more protein and fat would suffice?
That's the idea when it comes to ULC days.As far as how much you can eat of carbs, that depends.Seeing what you ate, you might try gluten free foods to see if it helps with bloating.I'd likely suggest one fatty carb meal as your backload, so pizza, chicken and mashed potatoes with baked beans, burger and fries, something of that sort.
In one of the podcasts Kiefer told that off-day back loads are ok if you are big man (220+ lbs or something like this).
Sorry if I ask too many questions or seem ignorant, but I just wanna make sure I get this rightOn ULC days I need to eat my weight in protein and half that in fat? so 171g of protein and 85g of fatOn backload days eat my weight in protein and eat what you suggested in the first meal..then in the last meal just protein and fat?
Sorry if I ask too many questions or seem ignorant, but I just wanna make sure I get this rightOn ULC days I need to eat my weight in protein and half that in fat? so 171g of protein and 85g of fatOn backload days eat my weight in protein and eat what you suggested in the first meal..then in the last meal just protein and fat?
You're trying to gain. Eat more. Plain and simple.Eat 200g pro, 180g+fat everyday. On your workout days, do your backload of however many carbs you think you need. That simple.(Note: 200g,180g may be a little excessive. But I'd go AT LEAST 1:1. Meaning, 170-175 of each.
K thank you all for the info..I really appreciate it. One more question...Kiefer has all the meals plans in the appendix, but a great majority of the meals don't have any veggies in them. im guessing its a known fact to have to veggies in every meal?
K thank you all for the info..I really appreciate it. One more question...Kiefer has all the meals plans in the appendix, but a great majority of the meals don't have any veggies in them. im guessing its a known fact to have to veggies in every meal?
Eat veggies if you want. They are nice for flavor and texture.Veggies make a good carrier for butter.
Alrighty then. Thanks Again
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