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Hi everyone! Happy New year to all of you guys 🙂 Just needed some advice. I have been searching the forums and pretty much got answers to my questions still im confused about a few things. Im gonna start the gym again from monday after 2 months.Beause of injury i took a break. Ive gone fat in these 2 months and lost a few kgs aswel. Im gonna start with75 kg and will do DB. i planned to go for a comp last year but unfortunately it couldn't happen so i'm going this year on 26 july. Any advice will be much appreciated. first of all when we say we need 1:1 fat: pro that means if i eat 140gms protein pre workout ,my fat should be around 140gm aswel? then i wont be left with much calories for carbs coz its pretty much impossible to avoid fat during backloads
The ratios dont need to be exact just close enough that there is not a huge difference. Also, Im not entirey sure on this, but I believe the 1:1 ratio applies to the amount of calories in the food not necessarily the grams but someone else should definitely clarify this. In any case, the fat in the backload shouldnt pose an issue unless it is in super large quantities (i.e. cheesecake).Â
but I believe the 1:1 ratio applies to the amount of calories in the food not necessarily the grams
For CNS, it's calories, for CBL it's grams. (According to one of the podcasts, anyways)As for your protein/fat requirements, though.. I'd just use the charts in the book.
but I believe the 1:1 ratio applies to the amount of calories in the food not necessarily the grams
For CNS, it's calories, for CBL it's grams. (According to one of the podcasts, anyways)As for your protein/fat requirements, though.. I'd just use the charts in the book.
According to the chart fat is pretty low as compared to protein. one of the videos kiefer said fat should be .5-1 . in his latest interview he said more protein shpuld be loaded in the evening then ulc. Im bulking so i dont really understand if i should go with the book that says 140g protein ULC and 85 backloading or do opposite of this?if i have to consume fat 1gm/lb then arouund 160gm should be fine for me?
If you're bulking, you should be consuming a large amount of grams. I would go with 1g/BW yes.
100gm protein ulc and rest during backloading? I work during the day so don't get much time to eat ulc meals or should I follow to the table for ulc ?
And? I eat the majority of my food at night and working great. How much do you weigh? I mentioned 1g/BW, so that should be with protein and possibly fats.
And? I eat the majority of my food at night and working great. How much do you weigh? I mentioned 1g/BW, so that should be with protein and possibly fats.
I weight 75kgs atm. So I can have around 100p/100f during ulc and rest during backloading? Ik density bulking atm
but I believe the 1:1 ratio applies to the amount of calories in the food not necessarily the grams
For CNS, it's calories, for CBL it's grams. (According to one of the podcasts, anyways)As for your protein/fat requirements, though.. I'd just use the charts in the book.
According to the chart fat is pretty low as compared to protein.
Directly from the instructions in the book on using the chart:"To gain mass or lean down, use the highend of the protein scale. [...] To grow, increase fatcontent."The fat in the chart is basically a minimum, plus it's not including any fat you'll have in the BL.
It really doesn't matter is what Ive found. Im currently recovering from surgery but when Im running CBL my schedule changes throughout the week. So some days I eat more ULC food than other days. Protein consistency is what is key. Carbs will fluctuate based on training days and what you figure is a good “limit” for you. When carbs go up- fat for the day typically will go down. And vise versa. As long as your getting your carbs in PWO only, getting quality foods in all day, and eating some protein before bed you will get good results.
but I believe the 1:1 ratio applies to the amount of calories in the food not necessarily the grams
For CNS, it's calories, for CBL it's grams. (According to one of the podcasts, anyways)As for your protein/fat requirements, though.. I'd just use the charts in the book.
According to the chart fat is pretty low as compared to protein.
Directly from the instructions in the book on using the chart:"To gain mass or lean down, use the highend of the protein scale. [...] To grow, increase fatcontent."The fat in the chart is basically a minimum, plus it's not including any fat you'll have in the BL.
atm i eat around 100gm fat during ulc and last meal around 60-70gm so total of 170gm fat for the day
Damn man… Thats a lot of fat for total. Whats your kcal total for the day? And how much carbs and protein are you taking in?You may need to tone back on the ratio while your ULC or not eat so much fat during the backload.
Damn man... Thats a lot of fat for total. Whats your kcal total for the day? And how much carbs and protein are you taking in?You may need to tone back on the ratio while your ULC or not eat so much fat during the backload.
Im not a big believer of calorie counting. i eat 230p/170f/400c . is that too much and need to make some changes? im 75kg atm, trying to bulk upto 80kg
And you shouldn't have to worry about calorie counting. Make small strides. Go with 170-220g protein, 125-170g fat, 300-400g protein. You don't need a lot of protein but nothing wrong with an abundance of it as long as it works with your body
And you shouldn't have to worry about calorie counting. Make small strides. Go with 170-220g protein, 125-170g fat, 300-400g protein. You don't need a lot of protein but nothing wrong with an abundance of it as long as it works with your body
Thanks tex. i hope you meant 300-400 carbs :). Does ulc meals matter or is itr algood as along as i'm getting all the macros by the end of the day? last night i had my last carb meal around 8 and by the time i finished work at 11, i was bit hungry again and the other night i had my last meal at 9 but coudnt get into the bed till 3 in the morning . what should do in that case? so if i would've eaten last night at 11 something before then do i have to fast till 11 next day coz usually i wake up at around 8 in the morning
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