thank you, that makes a lot more sense now… so as long as the cals from fat are below maintenance, it seems you ensure lean gains since all of the energetic nutrients (fat grams) are being used to meet the day’s energy expenditure, leaving the excess cals for growth coming from protein…
makes sense now… thank you!
Isn’t that a HUGE amount of fat, how do you guys get that much? Shots of oils? haha i wouldn’t be surprised
[quote]alaw4516 wrote:
Isn’t that a HUGE amount of fat, how do you guys get that much? Shots of oils? haha i wouldn’t be surprised[/quote]
You’d be surprised how easy it is actually.
Hi Skinnymuscles,
IMO, If you are lean, follow CT recommendations of a TARGETED CARB DIET. I am currently following it, with good results(Not piling on fat). Simply focus you carbs ONLY when you need them. The amounts will depend on your workout…i.e More on a Legs days, less on an Arms days, depending on your workout of course. On the OFF days, simply keep the carbs around the morning only.
As CT has stated, you are better off thinking in terms of nutrients, rather than calories…which makes perfect sense really. So you will work out how much protein you need for repair, approx 1.5g/lb…not sure if it will be the same or less for women, and the other macros simply for energy. If you are lacking, add carbs, if you are getting fat, reduce them. Fats should stay around 0.50-0.75g/lb from what I understand, OR slightly higher when gaining, depending on whether it is needed.
Now, I am not simply advising what he would advise, but I do so, because I am experiencnig good results from this style of diet. HOWEVER, if you prefer a low carb diet with a carb up for gaining lean mass…there is a new tread in the bodybuilgding sections called bodybuilding on the AD, where CT has posted ALOT of good info…I personally followed the AD, gaining alot of fat with the 2 day carb ups. IF I followed such a diet again, I would keep the carb ups far lower and cleaner. I am currently happy following the targeted approach though. Hope this doesn’t ad to the advice, confusing you as to what to do further…I know that this happens to me at times, lol.
Goodluck,
GJ
I don’t have much experience with gaining mass but I have been on the AD for around 3 months. While I was set to start a mass phase on the AD I have decided to go with carbs instead. I believe eating carbs around your workout, lets you make maximal gains while staying lean just like on the AD.
I love the AD and will use it to lower body fat in the future however to gain mass the use of carbs post-workout seem to be the best choice.
[quote]eengrms76 wrote:
skinnymuscles wrote:
but in order to gain mass, you have to take in more calories than you burn. So you ARE taking in more fuel (from fat) than you are burning each day. So why isnt the excess fat stored?
Uggh… Look at it this way… if your BMR is 2700 calories and you take in 2400 in fat (265g) and 800 in protein (200g) then you bring in a combined 3200 calories (or 500 over maintenance). You are still taking in less than your BMR in fat so you really aren’t taking in an excess of fat. The 2400 cals of fat go toward energy expenditure and the 800 cals of protein to building lean mass. Obviously I neglected carbs from the equation to keep it simple and the explanation was simplified some too, but you get the point.
[/quote]
if your BMR is 2700 calories and you take in 3200 calories. Wouldn’t you only have 400 calories from protein to gain mass, since the other 400 are going to your bmr?
[quote]Phate89 wrote:
eengrms76 wrote:
skinnymuscles wrote:
but in order to gain mass, you have to take in more calories than you burn. So you ARE taking in more fuel (from fat) than you are burning each day. So why isnt the excess fat stored?
Uggh… Look at it this way… if your BMR is 2700 calories and you take in 2400 in fat (265g) and 800 in protein (200g) then you bring in a combined 3200 calories (or 500 over maintenance). You are still taking in less than your BMR in fat so you really aren’t taking in an excess of fat. The 2400 cals of fat go toward energy expenditure and the 800 cals of protein to building lean mass. Obviously I neglected carbs from the equation to keep it simple and the explanation was simplified some too, but you get the point.
if your BMR is 2700 calories and you take in 3200 calories. Wouldn’t you only have 400 calories from protein to gain mass, since the other 400 are going to your bmr?[/quote]
You’re kidding right?