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So CBL is going well for me. except for one aspect. I really still want to get leaner.Im curious if fat intake during the backload, or overall carb consumption is more important.im taking in around 250g/backloadmainly of rice/potatoes cocoa pebbles rice cakes/peanut butter low fat froyo sometimes oatmeal
IF your total calories are high enough to begin with, I'd personally lower fat more than carbs, but probably both together..ie: I'm currently maintaining on 200 pro, 300 cho, 100 fat. If I decided I wanted to start losing, I'd probably drop fat to 80-85, and carbs to 250ish.Fats are just easier to cut intake from since they're double the caloric density.
yeah very true. My main sources of fat during my backload are froyo and peanut butter.im ust trying to see if my food choices could be hinder process however i dont think im making "bad" choices.
I'm 6' 200 and around 12%. Daily macros somewhere around 100F 250C 180PSent from my iPhone using Tapatalk
Ok so for your size that is not enough carbs IMO. How much are you training? I would try slowly adding carbs and dropping fats to about 75 g while focusing on starchier sources as froyo and PB is definitely not ideal for replenishing your glycogen stores. You can add like 25-50 g a week in terms of carbs and I would be surprised if you do not tighten up and start kicking more ass in the gym. Try to get the carbs as high as possible without gaining more than a few pounds if you care about scale weight, but you will start seeing more vascularity and feel tighter if you are doing it right.
What would you recommend for a backload?? If I were to be hitting 250-275g of carbs?Sent from my iPhone using Tapatalk
The best way to approach CBL is to determine your carb needs. This is individual as it depends on your training and other amounts of activity. As well was your carb tolerance. Once you determine that, then use fat to fill in the rest of of your caloric needs.I don't know you, but I agree with Stiff. You probably should be having upwards to 400 g of carbs per backload.
Interesting! Yeah I had good success on 200-250g however I can get leaner it feels like. So maybe upping the carb intake would help? I'm still ironing out the details and trying to make it work for me. Primary goal while in cbl is a little size but also fat loss. I am at the full mercy of this "lifestyle" so I'm not sabotaging myself at all I'm adhering pretty well to the guidelines. Although I need to get off my egg kick. I eat WAYYY to many eggs and I'm thinking that might be what is stalling me?Sent from my iPhone using Tapatalk
Interesting! Yeah I had good success on 200-250g however I can get leaner it feels like. So maybe upping the carb intake would help? I'm still ironing out the details and trying to make it work for me. Primary goal while in cbl is a little size but also fat loss. I am at the full mercy of this "lifestyle" so I'm not sabotaging myself at all I'm adhering pretty well to the guidelines. Although I need to get off my egg kick. I eat WAYYY to many eggs and I'm thinking that might be what is stalling me?Sent from my iPhone using Tapatalk
Well it depends on your training. If you aren't doing to much there, you could probably get away with doing 250 g per backload.
I train 5x a week. For usually 60-75 minutes. And I'm sweating the write damn time! So I'm working no doubt about that. Sent from my iPhone using Tapatalk
So tonight I'm starting the increase! I had leg day so here goes nothing. Tonight's treats:Stir fry (1 1/2 cups rice) chicken and veggies. 3 cups sweet potatoesBig bowl of cocoa pebblesAnd then Greek yogurt with granola!!! Grand total of about 280g of carbs! Minimal fats! Relatively clean!Sent from my iPhone using Tapatalk
Well it depends on your training. If you aren't doing to much there, you could probably get away with doing 250 g per backload.
I found that's sort of a vicious circle though - you won't be able to do much in the first place if you don't eat enough carbs. Your suggestion of 400g carbs for Robkat plus some other posts on how many carbs people are eating does make me question if I'm eating enough of them myself, I'm 218lbs at 6', not fat, and train 9-10 times a week (for competitive weightlifting), I started off with 250g carb backloads, had some initial success but hit the wall hard, struggled to make it through the week. I increased overall calories and am doing better, carbs at 300-350g now for backloads but like I said I'm thinking this is too low again!
I'm a bit in the same position, I'm wondering if I'm too low in carbs?I'm 5 feet 10, 180 pounds training 5 days a week, high intensity ( concentration ), moderate weights, short rest periods no more than one minute.I will have around 200 g of carbs after training, first thing 100g dextrose and a another 100 g carbs usually from jasmyn, ice cream or overippe banana. When I see some of you have nearly 300 g, I don't know haw you manage it lol, but I'm thinking perhaps that I don't have enough.
I'm a bit in the same position, I'm wondering if I'm too low in carbs?I'm 5 feet 10, 180 pounds training 5 days a week, high intensity ( concentration ), moderate weights, short rest periods no more than one minute.I will have around 200 g of carbs after training, first thing 100g dextrose and a another 100 g carbs usually from jasmyn, ice cream or overippe banana. When I see some of you have nearly 300 g, I don't know haw you manage it lol, but I'm thinking perhaps that I don't have enough.
That seems very low to me..300 is what I eat on a complete rest day. Add weight to the bar and eat more carbs.
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