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Anyone ever notice that hardly anyone ever studies the macros in a diet sans CHOs? In most of the articles that I've seen all the studies on particular diets, most of them always include CHOs as a baseline…or CHOs don't move. There are plenty of studies on high fat diets, but they all include CHOs at pre-set ratios. Government conspiracy!
Interesting reads: http://www.endotext.org/obesity/obesity7.3/obesity7-3.html http://www.sportsci.org/encyc/adipose/adipose.html
Good read gremlin, especially appreciated the in depth description of lipogenesis and lypolisis. It was interesting to correlate the article with Kiefer's description of LPL and HSL from biojacked #15. You can clearly see how LPL contributes to FFA's being stored in adipocytes as apposed to skeletal muscle tissue while HSL contributes to FFA being stored in muscle tissue and adipocytes releasing their stored triglycerides. Very interesting, thanks for posting.
So, I couldn't remember where I found this reply from Keifer, but I copied it luckily.Recalibrate: I would do this for the cleanest bulk possible.Start at half your carb needs (300/2 = 150g) on training days; 5 grams at night before beg on non-training days , high glcyemic.Keep the non-training day load stable and up the post-training carbs every 2 weeks. So, two weeks at 150; if fat stable (or losing), 200 for two weeks; reassess and increase until BF holds stable. At this point, you will be building mass without fat. Use the off days as "catch ups" from then on out. Some training sessions will require more carbs than others. The off days, catch up and do it right...blow it out. After about a month, you'll probably need to start doing these recalibrations. Oddly enough, when I start smoothing out is when I do a massive carb up on an OFF night." Now realize that Keifer is mentioning the start up calories in the back of CBL. This makes a lot of sense. It's essentially finding out the right amount of CHO that your body can handle, and monitor the progress every two weeks. So, basic point, start off slow with a low level of carbohydrate for two weeks. Monitor progress, ensure you're losing BF, and then up it after two weeks. Just a small amount 50g each time. Then when you level off after two weeks and you're stable, you know exactly how many CHOg you need to consume to stay in anabolism and avoid gaining bodyfat. Then all you have to do is undercut that by 50-100g and you'll be losing BF like crazy. This is assuming that you can handle keeping the other parts of your ULC portion pretty much the same. Small variences shouldn't matter a whole hell of a lot. The body isn't perfect, and neither is our diets, but the consistency is what makes or breaks you. This will be vitally important the lower in BF you drop, as you need more tweeking and strategies to drop more BF. Generally the lower you go, the harder it is to lose more...the body just doesn't like it and it will fight you. That's why I created this posting to help investigate the various methods of lowering BF% to those lower tier numbers.
5 grams? I don't get it... ; <
+1 Explain please :-
I think that it should have been 5g of carbs (dextrose) with a shot of isolate (25/30g?) before bed.This will cause a short lived insulin spike (which won't interfere with gh production) and provide some aminos to be utilised over night.I've been doing something similar for a few weeks now with good results, I originally got the idea from the comments on the DH facebook page.CheersMacca
+1 Explain please :-
I think that it should have been 5g of carbs (dextrose) with a shot of isolate (25/30g?) before bed.This will cause a short lived insulin spike (which won't interfere with gh production) and provide some aminos to be utilised over night.I've been doing something similar for a few weeks now with good results, I originally got the idea from the comments on the DH facebook page.CheersMacca
How is this more advantageous than taking a casein-based protein source, which will also provide some aminos to be utilized overnight? Its my understanding that the whey peaks in your bloodstream rather quickly, and won't last long.
+1 Explain please :-
I think that it should have been 5g of carbs (dextrose) with a shot of isolate (25/30g?) before bed.This will cause a short lived insulin spike (which won't interfere with gh production) and provide some aminos to be utilised over night.I've been doing something similar for a few weeks now with good results, I originally got the idea from the comments on the DH facebook page.CheersMacca
How is this more advantageous than taking a casein-based protein source, which will also provide some aminos to be utilized overnight? Its my understanding that the whey peaks in your bloodstream rather quickly, and won't last long.
I believe the fact that casein takes longer to digest, means that it also causes a longer duration of insulin response.This is not optimal at bed time as we need insulin levels to drop before gh can be released.This is only my interpretation from what I've seen The Man Himself recommend - I might well be talking balls....
So, I couldn't remember where I found this reply from Keifer, but I copied it luckily.Recalibrate: I would do this for the cleanest bulk possible.Start at half your carb needs (300/2 = 150g) on training days; 5 grams at night before beg on non-training days , high glcyemic.Keep the non-training day load stable and up the post-training carbs every 2 weeks. So, two weeks at 150; if fat stable (or losing), 200 for two weeks; reassess and increase until BF holds stable. At this point, you will be building mass without fat. Use the off days as "catch ups" from then on out. Some training sessions will require more carbs than others. The off days, catch up and do it right...blow it out. After about a month, you'll probably need to start doing these recalibrations. Oddly enough, when I start smoothing out is when I do a massive carb up on an OFF night." Now realize that Keifer is mentioning the start up calories in the back of CBL. This makes a lot of sense. It's essentially finding out the right amount of CHO that your body can handle, and monitor the progress every two weeks. So, basic point, start off slow with a low level of carbohydrate for two weeks. Monitor progress, ensure you're losing BF, and then up it after two weeks. Just a small amount 50g each time. Then when you level off after two weeks and you're stable, you know exactly how many CHOg you need to consume to stay in anabolism and avoid gaining bodyfat. Then all you have to do is undercut that by 50-100g and you'll be losing BF like crazy. This is assuming that you can handle keeping the other parts of your ULC portion pretty much the same. Small variences shouldn't matter a whole hell of a lot. The body isn't perfect, and neither is our diets, but the consistency is what makes or breaks you. This will be vitally important the lower in BF you drop, as you need more tweeking and strategies to drop more BF. Generally the lower you go, the harder it is to lose more...the body just doesn't like it and it will fight you. That's why I created this posting to help investigate the various methods of lowering BF% to those lower tier numbers.
How do you tell carb needs? Carb needs=(Body weight loss after of the recalibration phase) / 5 ??????
+1 Explain please :-
I think that it should have been 5g of carbs (dextrose) with a shot of isolate (25/30g?) before bed.This will cause a short lived insulin spike (which won't interfere with gh production) and provide some aminos to be utilised over night.I've been doing something similar for a few weeks now with good results, I originally got the idea from the comments on the DH facebook page.CheersMacca
Sounds about right. It is the only reason I can know for taking the shot of 5g high GI CHO in the night. It might be just enough to cause a large insulin spike or enough of one to store everything (within the body) and help you sleep, while ULC dieting. I've been taking a shot of whey isolate and 1T coconut oil and that seems to do the same thing.
So, I couldn't remember where I found this reply from Keifer, but I copied it luckily.Recalibrate: I would do this for the cleanest bulk possible.Start at half your carb needs (300/2 = 150g) on training days; 5 grams at night before beg on non-training days , high glcyemic.Keep the non-training day load stable and up the post-training carbs every 2 weeks. So, two weeks at 150; if fat stable (or losing), 200 for two weeks; reassess and increase until BF holds stable. At this point, you will be building mass without fat. Use the off days as "catch ups" from then on out. Some training sessions will require more carbs than others. The off days, catch up and do it right...blow it out. After about a month, you'll probably need to start doing these recalibrations. Oddly enough, when I start smoothing out is when I do a massive carb up on an OFF night."
How do you tell carb needs? Carb needs=(Body weight loss after of the recalibration phase) / 5 ? I don't know where you're getting this divide by 5 idea? It's divide by two, once you have done the prep phase, determine how many calories you need based on the calculators in the back of the book. Divide by two to start with and modify every two weeks based upon weight loss status.
So, I couldn't remember where I found this reply from Keifer, but I copied it luckily.
That response from Kiefer was in my DB Log. I'm assuming he was going off of my carb needs based on the Delta Weight chart. I lost approximately 3 lbs in the prep phase, which is 273g of carbs according to the chart. I'm assuming he rounded to 300 for simplicity's sake.I am also unsure of the 5g recommendation. I posted the question in BioJacked #18...hopefully he was able to get to it.
So, I couldn't remember where I found this reply from Keifer, but I copied it luckily.
That response from Kiefer was in my DB Log. I'm assuming he was going off of my carb needs based on the Delta Weight chart. I lost approximately 3 lbs in the prep phase, which is 273g of carbs according to the chart. I'm assuming he rounded to 300 for simplicity's sake.I am also unsure of the 5g recommendation. I posted the question in BioJacked #18...hopefully he was able to get to it.
Yes, thank you. I'm not sure why people are having a hard time understanding this...
So, I couldn't remember where I found this reply from Keifer, but I copied it luckily.Recalibrate: I would do this for the cleanest bulk possible.Start at half your carb needs (300/2 = 150g) on training days; 5 grams at night before beg on non-training days , high glcyemic.Keep the non-training day load stable and up the post-training carbs every 2 weeks. So, two weeks at 150; if fat stable (or losing), 200 for two weeks; reassess and increase until BF holds stable. At this point, you will be building mass without fat. Use the off days as "catch ups" from then on out. Some training sessions will require more carbs than others. The off days, catch up and do it right...blow it out. After about a month, you'll probably need to start doing these recalibrations. Oddly enough, when I start smoothing out is when I do a massive carb up on an OFF night."
How do you tell carb needs? Carb needs=(Body weight loss after of the recalibration phase) / 5 ? I don't know where you're getting this divide by 5 idea? It's divide by two, once you have done the prep phase, determine how many calories you need based on the calculators in the back of the book. Divide by two to start with and modify every two weeks based upon weight loss status.
by 5 is amount of carbs you lost while prep phase, cause for every g of carb you loose 4g of water
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