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I have some questions regarding CBL that weren’t clear enough for me in the books
1- How much carbs should I ingest in the evening-afternoon? Do I have to be careful with any carbs in particular?
2- How much fat should I take daily ? (for the ketosis)
3- Should I keep the CBL ingestion even on my days off or the days I can’t go to the gym?
4- If the tGLUT translocate with exercise and they move to the surface of the cells with it, how do they absorb carbs hours after training ?More information is needed to give recommendations. Give height, weight, body fat % (if possible), and goals.
Height: 1.74 M
Weight: 71 KG
Body fat: 20-25%
Goals: 12-15% body fat, fit body and muscle gain (I’m quite muscle slim)1. Start with 300 g of carbs in your backloads.
2. I’d consume about 120 g of fat on rest days and 80 g of fat on workout days.
3. Do not backload if you do not train that day.
4. tGLUT stays translocated for quite some time (hours) after exercise1) Book gives some guidelines you can follow with carb amounts.
2) Book gives some amount you can have based upon goals for fats.
3) Book discusses this.
4) Book explains this.
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