- This topic has 3 voices and 12 replies.
-
Posts
-
Hi guys,I was hoping this would be easy to work out but the numbers Kiefer gives do not add up to me.So I am 174 lbs and my target is 180 and 10% BF (currently 12.4%)So the following number is what the book gives:baseline carbs: 600gP lo: 76.9gp hi: 137.3gfat: 33.3gLow carb cals: 740p low def: 49.1gp high def: 87.8gI have some major questions to be honest as it's proving to be quite diffifult and anything worth doing needs to be done right!1. I have my fat for the day (33.3), but how much do I consume in the night? It doesnt state that anywhere?2. I have read the book twice now and nowhere in it says 1:1 ratio of fats and protein yet everyone on here mentions it? The amount of fat allowed is much lower than protein so how could it ever be 1:1, the numbers would never add up.3. If i am eating for pro hi that gives me 33.g fat and 137.3g protein which is 840+ calories yet Kiefer stated to eat 740....where is the 100 difference going?I have some issues with working this out and would be geat if anyone could shed some light on this, becaused atthe moment the old calories in calories out way seems to be coming out on top yet again....
Hopefully this section of the book is revised for the next edition as it seems to confuse the hell out of everyone. Work on getting around 1 gram per pound of bodyweight in fat and protein each day and go mental on your backloads. Tweak the backloads to suit your results or lack thereof. Waking up flat =more carbs. Waking up full and not bloated =sweet spot. Waking up bloated =reduce carbs.Most people try for half their daily amount of protein:fat pre workout and get the rest plus carbs post workout. I dont think it matters to be that exact. Get what you can pre workout and make up the difference post.
Thanks you 🙂So basically on my CBL days, I am should still aim for 1g/lb body weight protein:fat overall and ignore the protein lo and protein high values in the manual?
Thanks you 🙂So basically on my CBL days, I am should still aim for 1g/lb body weight protein:fat overall and ignore the protein lo and protein high values in the manual?
I think so. You may wish to up the protein:fat if and/or when you want to add weight. I dont think Kiefer would recommend taking protein too far above 1.2-1.5g per pound of body weight though judging by his Protein 2.0 article from awhile back.
I thought the 1:1 fat:protein ratio was taken from CNS.I also thought it was only for off-days.On back-loading days you keep fat low in the beginning of the day & hit your protein window.During the backload kiefer says to not worry about fat, but If you start putting on weight instead of leaning down I would consider watching your fat intake...Also I think the 1st meal is somewhat clean (lower in fat) and it gets trashier as the carb-load continues (more fatty foods like icecream / french fries which are pushed towards the end of the back-load).
That has put my whole prep into Dissary for CBL.So I don't eat 0.5 of my body weight in the low carb part of the day.....
That has put my whole prep into Dissary for CBL.So I don't eat 0.5 of my body weight in the low carb part of the day.....
The prep phase is <30g carbs a day and each meal can contain 10g carbs max. You do this for 10 days.What are you asking?
I was talking about the fat:protein ratio and amounts
Again I think the books is not totally in line with Kiefer's current recommendations. The reason for the 1:1 ratio of Fat:Protein is to make Fat the dominant energy macronutrient and basically force the body to upregulate fat burning enzymes. Typical high carb/protein diets that are lower in fat can cause the body to go to muscle tissue when energy is needed and food is not provided. Doing a fat loss diet this way it makes the body a fat burning machine, and basically makes it very hard (if not impossible) to lose muscle.
Thanks for clearing that up 🙂It's hard to stop thinking that I'm eating too much on this diet. Im basically eating 160g protein, 160g fat and 300g carbs and I look in the mirror and think it's going to make me fat hahaThe mental side of things is hard to lose
Waking up flat =more carbs. Waking up full and not bloated =sweet spot. Waking up bloated =reduce carbs.
This is the part I'm having trouble with. Maybe I just don't know my body well enough, but I can't really tell 'flat' from 'full' from 'bloated'. It all looks the same, to me...
Waking up flat =more carbs. Waking up full and not bloated =sweet spot. Waking up bloated =reduce carbs.
This is the part I'm having trouble with. Maybe I just don't know my body well enough, but I can't really tell 'flat' from 'full' from 'bloated'. It all looks the same, to me...
Probably easier to tell the leaner you get. If you are carrying quite a bit of excess body fat you may not be able to tell much from morning appearance. As you start to lose fat you should be noticing changes however. shoulders, arms, legs, chest, then finally through the torso (abs/obliques/lower back) If you have a hard time seeing these smaller changes then youd be best to take weekly photo's and/or measurements.
You must be logged in to reply to this topic.