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That's what I thought.. But then that would be the classic carb-loading, no?I do fasted resistance training every other day, cycled with cardio.. and in his book, he specifically mentioned that the backloading be done the day before the resistance training.
To get the largest insulin spike possible from our early-A.M. training, consume the highest glycemic carbs possible the night before the training session—the higher the insulin spike from the carbs the night before, the higher the insulin response the next morning3. Everything we eat causes a reaction, sometimes extending over several hours. This changes how we define an off-day. We no longer define a day off as a day without training. An off-day is a day when you don’t train the next morning. Remember, carb ingestion is to replenish glycogen for the next-day’s training session. Therefore, eat carbs on each night preceding a fasted-A.M. training session.
But like you mentioned, I suppose the best is to try it and play by "feel".
It's not classic carb loading because it's still at night. Classic would probably have you eating all your carbs in the morning after you lift.This just seems to be what works best for fat loss. Performance may not be at good, but fat loss is easier this way.
Ok, now here's another problem. Putting my fats at 50% in a 1870 cal diet, lacks satiety…Had chicken, nuts, cheese. Bang. Done. :-
Ok, now here's another problem. Putting my fats at 50% in a 1870 cal diet, lacks satiety...Had chicken, nuts, cheese. Bang. Done. :-
You eat 1800 calories? Fair enough, that will be an issues.Are you like, deep into a cut?
I currently weigh 204lbs, and I'm eating based on my targeted weight of 180lbs. Well, I am in my prep phase, just to get into the zone before starting, so that might be a little rough.1870 is based on sedentary levels of activity though. Except for the tables at the end of the book, it doesn't mention much about how we should set our calorie intake, nor does it really give any references relative to the individual's TDEE.
Definitely eat more.Diet on as many calories as possible, so you always have somewhere to go down to. By starting so low, you have nowhere to go below that to still find progress. I didn't see anywhere where you said how many days you're training, but it sounds like almost everyday. If that's the case, probably start around 2500+ cal
My 140lbs girlfriend diets on 1500-ish calories and does no activity aside from training 2-4 times a week.
So I just bought the CNS last night and its supposedly better for my goals.How do I determine a good caloric baseline for me to reach 180lbs? I believe there must be a more effective method to determine my TDEE. Also, my Carb-Prot-Fat ratio of 5%-40%-55% now is usable? (Carb at 5% at approx 30g based on CNS)My post on CNS here:http://athlete.io/forum/index.php?topic=19048.msg239793#msg239793
So I just bought the CNS last night and its supposedly better for my goals.How do I determine a good caloric baseline for me to reach 180lbs? I believe there must be a more effective method to determine my TDEE. Also, my Carb-Prot-Fat ratio of 5%-40%-55% now is usable? (Carb at 5% at approx 30g based on CNS)My post on CNS here:http://athlete.io/forum/index.php?topic=19048.msg239793#msg239793
There is.. but it's expensive. You could go get a metabolic test done and it'll probably give you a close approximation of your needs. But realistically, I always just use a TDEE or BMR calculation formula and tweak as I go along to find the right appx amount. I think in an old podcast Kiefer even said he prefers the Katch-Mcardle formula as a very rough starting point. It's all a test and retest thing. Unless you're one of the lucky ones who can not count anything and see results.
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