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Hi everyone,Just need some clarification, hopefully someone can help me out.Looking at the chart in the book, my low carb portion of the day, or preworkout says for someone looking to lean down to a target weight of 156lbs, I should consume somewhere close to 119 grams of protein and 28.9 g of fat, with an overall calorie total of 630 calories.My concern is the amount of fat seems kinda low compared to the protein. Am I over concerned here? I am misreading the book guidelines?
Disregard the charts in the back when it comes to the fat content. The book is confusing in the sense that it gives you the "absolute minimum amount" of fat that you're supposed to take in during the day, while it gives you max numbers for everything else.The basic rule of thumb is: --For ULC days, keep the value for all whole food meals at a 1:1 in grams protein to fat ratio and the goal for the day should be somewhere around .8-1.3g per pound of (lean) body mass.--On backloading days, for the ULC portion, you try to consume about 1/2 your LBM in grams of protein/fat, still matched 1:1 before your workout.So basically, for an ULC day, I would basically eat my target weight in grams of protein matched 1:1 with fat -- so for you, I'd say to probably consume about 150g of both protein and fat on an ULC day. And on a backloading day, I would take in half of that pre-workout -- so I'd take in ~75-80g of protein and fat matched 1:1, workout, then backload post-workout.Hope this helped!
Thank you for the answer.. I looked at my #'s and it said 35g of fat.I thought.. NO WAY is that possible unless you are ultra clean and ditch all the fat (most of it) pre-training. Then the CBL portion it would be way over unless...Well anyway.... very helpful.
Well i think the chart means the amount of fat before the backload, not total for the day. Which kind of makes sense if your putting the huge part of your calories in PWO…… For me it was kind of alarming because in the attempt to try and keep insulin low, I would be cautious with the amount of protein ingested at once. say for me,according the chart the upper amount of protein would be something around 118g. So if I had two meals thats 60g. Not sure, but I think that may raise insulin more than desired….idk might be alot of worry for nothing, but i dont know.Thoughts?
Well i think the chart means the amount of fat before the backload, not total for the day. Which kind of makes sense if your putting the huge part of your calories in PWO...... For me it was kind of alarming because in the attempt to try and keep insulin low, I would be cautious with the amount of protein ingested at once. say for me,according the chart the upper amount of protein would be something around 118g. So if I had two meals thats 60g. Not sure, but I think that may raise insulin more than desired....idk might be alot of worry for nothing, but i dont know.Thoughts?
This is an old post but it has a question that I can not find an answer to.I would appreciate it if someone can help out and reply to this question.Thank you in forward.
I'm a newbie and a bit confused still on this. I weight 215. So are you saying on my ULC days, I would need to have 215gms of protien and fat?I also workout early monrins. how what that come into play with pre and post eating or shakes?THanks in Advance T
I'm a newbie and a bit confused still on this. I weight 215. So are you saying on my ULC days, I would need to have 215gms of protien and fat?I also workout early monrins. how what that come into play with pre and post eating or shakes?THanks in Advance T
You want 1:1 by caloire, or .5:1g fat/protein.
Thanks TrevorxgageBut I don't understand this - You want 1:1 by caloire or .5:1g fat/protein. - this I do understand
Thanks TrevorxgageBut I don't understand this - You want 1:1 by caloire or .5:1g fat/protein. - this I do understand
They are nearly the same thing.
I'm a newbie and a bit confused still on this. I weight 215. So are you saying on my ULC days, I would need to have 215gms of protien and fat?I also workout early monrins. how what that come into play with pre and post eating or shakes?THanks in Advance T
You want 1:1 by caloire, or .5:1g fat/protein.
MINIMUM!
I'm a newbie and a bit confused still on this. I weight 215. So are you saying on my ULC days, I would need to have 215gms of protien and fat?I also workout early monrins. how what that come into play with pre and post eating or shakes?THanks in Advance T
You want 1:1 by caloire, or .5:1g fat/protein.
MINIMUM!
Agreed. I really prefer seeing people go higher.
I'm a newbie and a bit confused still on this. I weight 215. So are you saying on my ULC days, I would need to have 215gms of protien and fat?I also workout early monrins. how what that come into play with pre and post eating or shakes?THanks in Advance T
You want 1:1 by caloire, or .5:1g fat/protein.
MINIMUM!
MINIMUM of what? Of fat right? I suppose it would be much better to go 1:1g fat/protein or even higher amount of fat - right? We are talking about a keto diet so I do not understand how it could be possible to recommend such a low fat intake? = this is for the ULC days while .5:1g fat/protein would be good for the day when backloading i.e. for the first part of the day before we start backloading. When we start eating carbs we should keep the fat intake as low as possible until the last backload meal (because it doesn t really matter after that)...this is how I understand the diet - please correct me if I am wrong but I see that most of the people here are not sure about Kifers recommendations on fat/protein intake.
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