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Hi guys, first post. Just wanna say i'm loving this btw! ;DAnyway, a few questions:Question 1:Can I mix and match a few principles from DB and SA to get a hybrid result?My main goal is to bulk but not put on much fat. I'm currently not carbloading on off days for example and am following more SA principles with the odd DB principle to mix it up. Is this inefficient? Should I DB completely, and then cut using carbnite? Or can I bulk steadily and maintain fairly low bf% by utilising a mix and match system?Question 2:On off days, how many calories do you eat? Should i be eating at maintanence, a surplus, or a deficit? I'm assuming this might coincide with my first question a bit.. Couldn't find anything in the book for this other than keeping carbs to <30g for the entire day. Also, do you take leucine (BCAAs) on off days or do you leave that for workout days?Question 3:Doesn't the amount of carbs suggested in the backloads conflict with the amount of calories i'm able to consume in a day without gaining fat? At only 145lbs, it just seems ridiculous to be consuming 511g carbs in a day :o... The calorie SURPLUS to accomodate that seems too huge to me regardless of the fact that a calorie is not necessarily a calorie. I've been doing about 300g a day so far with a 500 calorie surplus. Too little? I've only backloaded twice starting monday and was a little puffy just from that.
You should probably stick to strength accumulation. As a guy who is 145 lbs, I'm guessing you are relatively new to lifting (less than 2 years)? If that is the case then just do SA, you will still grow because you are newb.Also we don't talk about calories here because they are irrelevant. The 511 carbs is the max amount of carbs you can eat in a backload. You will end up consuming a lot less. You don't need to consume that for your muscles to grow.
Thanks for the answer, good to know it's max carbs heh. Anybody else got answers to my other questions? Wanna get this right 🙂
Save the leucine for post workout and backloads. It'll spike your insulin which you don't want on off days. Backload more by feel and don't feel you need to be a slave to the number from the book. You don't have to make yourself throw up. I'm about 175 and I've been backloading with 300-350g and my strength is skyrocketing so eat what you can. If you are getting results then no need to change. I do notice that if I backload too much or with too much sugar I feel like shit in the morning. Just make note of how you feel the morning after a backload, if you feel good, muscles are tight then you prob did it right, if you feel fat and shitty you probably went overboard.
On off days just stick with a 1:1 ratio of fats to protein (by grams so 145g fat/145 g protein). Keep the carbs low, its probably better if you don't get close to 30.
Save the leucine for post workout and backloads. It'll spike your insulin which you don't want on off days. Backload more by feel and don't feel you need to be a slave to the number from the book. You don't have to make yourself throw up. I'm about 175 and I've been backloading with 300-350g and my strength is skyrocketing so eat what you can. If you are getting results then no need to change. I do notice that if I backload too much or with too much sugar I feel like shit in the morning. Just make note of how you feel the morning after a backload, if you feel good, muscles are tight then you prob did it right, if you feel fat and shitty you probably went overboard.
Thanks! Sorry if this has been answered before but I have one LAST question. Regarding calories - can you gain LBM if the amount of calories you are eating isn't very high, as long as the macros fit what the book recommends? Ie - if i eat enough carbs and protein but my calories are close to maintenance, will i still bulk?
Save the leucine for post workout and backloads. It'll spike your insulin which you don't want on off days. Backload more by feel and don't feel you need to be a slave to the number from the book. You don't have to make yourself throw up. I'm about 175 and I've been backloading with 300-350g and my strength is skyrocketing so eat what you can. If you are getting results then no need to change. I do notice that if I backload too much or with too much sugar I feel like shit in the morning. Just make note of how you feel the morning after a backload, if you feel good, muscles are tight then you prob did it right, if you feel fat and shitty you probably went overboard.
Thanks! Sorry if this has been answered before but I have one LAST question. Regarding calories - can you gain LBM if the amount of calories you are eating isn't very high, as long as the macros fit what the book recommends? Ie - if i eat enough carbs and protein but my calories are close to maintenance, will i still bulk?
No, while the diet is great, it cannot force your body to create mass out of nothing. It's simply not possible. It has to have something extra to build with (caloric surplus). However, if you hit your protein, carbs, AND fat numbers for the day, I imagine you'll be in a caloric surplus...
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