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Do you have a calorie limit on your off day? Did you get this limit from the book or a calculation you did yourself (etc BMR – 20%).I can't find where he talks about how much to eat on off days. The most important part seems to be the <30g carbs and <10g carbs each meal.I hit protein at about 1g per pound of bodyweight. I try to eat equal amounts of fat:protein.Does anyone limit their calories or do you not worry about them on off days?
I've had to increase my off day calories as I was losing weight and that's not what I'm after.I weigh 146lbs right now and I've increased to 200g of protein and fat on off days!
I've had to increase my off day calories as I was losing weight and that's not what I'm after.I weigh 146lbs right now and I've increased to 200g of protein and fat on off days!
Yeah webby im fucking starving if i where to just stay 1:1 with 150lbs i havnt weighed myself as i beleave it wluld be to up and down due to water retention
Just eat to hunger on off days, I do that and get in around 200g of each.Work out days I get in 100g of each in my ULC period, usually 1 or 2 meals, eating my last meal about 4-5 hours before I train. Then I go balls to the walls with carbs at night and get me extra 50g or so of protein from shakes.
I think hunger above the 1g/lb BW rule is a sign your body wants you to gain some weight. At 5'9″ 150, you probably are more suited to put on some muscle, anyways!
I think hunger above the 1g/lb BW rule is a sign your body wants you to gain some weight. At 5'9" 150, you probably are more suited to put on some muscle, anyways!
+1I don't eat 1 g/lb on off days. I eat like .8 g/lb. I know everyone likes numbers, but I promise your success will be much better if you just listen to your body. The best way to describe how you should feel when you go ULC you should not be hungry, but at the same time you shouldn't feel heavy.
I think hunger above the 1g/lb BW rule is a sign your body wants you to gain some weight. At 5'9" 150, you probably are more suited to put on some muscle, anyways!
This is exactly the way I look at it. I've always been a little guy (5'8, around 140lbs), but I've always had an appetite far beyond my size (still do). I woudl fight with it in the past so that I would stick to specific macro numbers, but I finally wised up and now I simply eat until I'm satisfied/full (but not overly stuffed) -- even if that means I'm taking in more than the "numbers" may say I should. I'm up to ~155lbs and the vast majority of that has come in the form of lean mass.
I think hunger above the 1g/lb BW rule is a sign your body wants you to gain some weight. At 5'9" 150, you probably are more suited to put on some muscle, anyways!
This is exactly the way I look at it. I've always been a little guy (5'8, around 140lbs), but I've always had an appetite far beyond my size (still do). I woudl fight with it in the past so that I would stick to specific macro numbers, but I finally wised up and now I simply eat until I'm satisfied/full (but not overly stuffed) -- even if that means I'm taking in more than the "numbers" may say I should. I'm up to ~155lbs and the vast majority of that has come in the form of lean mass.
I'm the same way. I'm still not sure if i should listen to my body/mind when hungry. Lately I've been going to bed, being awake for 1-2 hours being somewhat hungry, waking up and listening to radio(biojacked, need more of those! ;)) and being hungry but not eating 😛 I'm not sure. This is usually on my backload days.
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