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Hello,
I am new with CBL. I have already read the book but I don’t really understand how to use the Pre Carb-Mealtimes MacoCalculator. On the chart it says ProtLo, ProtHi, Fat, Low-Carb Calories, ProtDeficit Lo and Prot Deficit Hi. I don’t know how to use it since for my target BW (165 lbs) it recommends 670 Low-Carb Calories, which will be 167 g of carbs when we are supossed to have 30 g as a buffer zone.
Can someone clarify me this chart-confusion and explain me how to use each column in order to know how many calories and macros should I aim for that specific target BW?
Thanks in advance!
The protein low/high is the minimum/maximum amount of protein to consume during the day before backloading. Fat I think is the minimum, but that you need to play around with to figure it your sweet spot. Low carb calories is the rough estimate of the total calories from the proteins and fats, not how much carbs to eat. You need to stay under 30g. The protein deficit is the amount to be consumed during the backload (low deficit if eating higher amount during the day, and vice versa).
Hope that helps.
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
what about the Carb portion? i am trying to find how much carbs i should consume on the backload. i am trying to be at 240 and lean down from 313 without using carb nite. i dont understand how much fat to have, either.
^^^^^^^^^^^^
sounds like you don’t have the book then?
As your not sure how much of anything to have?
goal weight in protein at least 1/2 that in fat
book also has carb amounts but they will vary dependent on how much volume you have/ intensity.
you’ll likely have to eat higher protein and fat due to your weight.If yur lack of wanting to do carb night because you want to train more intense or not sure you can cut them out for 6 days a week?
if rapid weight loss is your goal higher protein and fats would be better than more carbs…@erchomai – Most of what you’re asking is laid out in the book. Also, if you have a lot of body fat to lose, I think it’d be better for you to run Carb Nite. I’m not sure what your reason is for not wanting to do Carb Nite, but I think it’d be better for fat loss even if you’re training. At some point, insulin sensitivity decreases as body fat percentage gets higher, and nutrient partitioning isn’t going to be optimal. If training is intense, either cut back a little, do Shockwave, or have Carb Nite every 5 days. That’s my suggestion at least.
Training Log: https://docs.google.com/spreadsheets/d/1vuwHRdBaPVILxxLhXly_N1Ys66Hcwk4j-bM7nvKSLrI/edit?usp=sharing
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