biltritewave, since you have mixed goals (i.e., gain LBM while dropping BF%), I’d recommend that you eat a P+F meal IMMEDIATELY after FS cardio. The goal of the FS cardio is to deplete liver glycogen further and put yourself into a fat burning mode. Eating a P+F meal (thus elicitining NO insulin response) will keep you in a fat burning mode. Save your carb allotment for the two meals PWO (Surge and then another starchy-carb P+C meal).
It looks like you’ve ever so carefully researched and implemented your plan. I’d really appreciate it if you share your restults one month into your new program.
Biltrite,
Why no PWO carbs. Well aside from what I mentioned above, its a personal thing. I like to be very strict. I go six low carb, high intensity, and one to two refeeds depending on how depleted etc. For PWO I typically have a low-carb shake (either grow, or met-rx apm60) mixed with BCAA’s followed by two tablespoons of PB or 2 Cups of eggwhites and a slice of cheese. In regards the above, each of the PWO meal matrices contains what are known as amphibolic intermediates (as well as MCT’s). The two of these combined, along with the BCAAS’s serve to protect LBM loss. I know many find this odd and do not agree, but it works for me. Obviously, its the overall averages that matter, and this is where dialing in the refeed/overfeed comes in very important.
alright, thanks to everyone for the input…today is day one and its going well. I have lots of new recipes to try out so hopefully i wont go insane eating the same food all the time. I will definetly post and update in am month if not shorter than that. Thanks again
Good timing for me personally, too, as I kick in tomorrow morning for another round of trying to pack on muscle and maybe lose a little fat in the process!
TT, I am assuming on Non lifting days (i.e the low carb days) you would make up the caloric difference with half fats and half protein. Is that correct?
biltritewave, not necessarily. Some people do replace the carb calories taken in on workout days with more fat and/or protein on non-workout days. I don’t. P and F do not vary from day to day. Carb intake varies, depending on whether I lifted weights or not.
Since you’re getting all of what you need (the trick being to not take in any more than you need) in the way of protein and fat, there’s nothing wrong with running high on carbs (on days you lift weights) and running low on carbs (on days you don’t lift weights). It will help create a caloric deficit that will support/enhance fat loss.
