i’m on day 7 and am feeling great! my squat has gone from 200 X 3 to 210 X 3 and my deadlift went from a really hard 280 for one rep to 280 X 3. so i’ve been staying <30g carbs but my strength has still shot up like crazy.
and my breath smells like shit even after brushing a bunch so i’m pretty sure i’ve made the metabolic switch
Received my much anticipated Scottish Aberdeen Angus Beef yesterday. Oh man this stuff is awesome, it’s amazing how much better organic meat tastes. Such a delicious natural flavor.
Weird experience this weekend on my refeed. My hands felt swollen and I felt a good rush, in the past my veins would really pop, but I’d never get the swollen hands feeling. Kinda strange, also really bloated and gassy. Focused on pasta, salad, pancakes, french toast, biscut, small amount of fruit/juice. In the past it was rice, potatoes, some fruit. Just a weird feeling with the hands.
You guys really seem to have clean refeeds. I struggle with that. I usually eat a frozen pizza, tons of ice cream and cookies/other junk. I get a few clean food meals with oatmeal and potatoes but not as clean as a lot of you. I guess I am trying to gain right now and I don’t see how you guys get the calories in on rice, potatoes and fruit.
It’s tough man, when I first started the AD it was pizza, pasta and other stuff. Every few weeks I’ll go for Mexican food in the AM for a over the top cheat meal. My goal is 2-4 pounds a week of fat and continue to add muscle to my frame. Although if I stopped loosing weight and got bigger I’d be fine with that. Nothing wrong with 300 pounds with 12-15% body fat. My goal is muscle and reduce fat, not so much of get smaller or be a cardio machine…
[quote]ajweins wrote:
You guys really seem to have clean refeeds. I struggle with that. I usually eat a frozen pizza, tons of ice cream and cookies/other junk. I get a few clean food meals with oatmeal and potatoes but not as clean as a lot of you. I guess I am trying to gain right now and I don’t see how you guys get the calories in on rice, potatoes and fruit.[/quote]
I’m with you man. My first refeed is this Saturday and I plan on hitting up Chipotle asap for a huge ass burrito. PopTarts for breakfast, and a trip to Dairy Queen eventually, but i’m bulking to ;).
I do have a sh*t load of oatmeal left in my pantry that i have to go through though, that sucks.
Well I’ll tell you that junk refeeds leave me in a coma on the couch all weekend. So it’s not so much a desire to eat clean but more of a need to do it otherwise my entire weekend is f*cked.
In the beginning I would binge on anything, pizza, chocolate milk, ice cream… anything I could get my hands on. The diet still worked but it left me feeling so bad and lethargic that I simply opted to clean it up. Rice, pasta, oatmeal, etc.
[quote]broken4head wrote:
What would be the lowest anyone would recommend protein go to in relative to body weight while leaning out. For that matter what would be the lowest recommended fat%. I ask because the last time I cut I lost too much hard earned muscle. By the last couple weeks my protein was 1g = bw and fat was 30% of total cal.[/quote]
Hey man,
Personally, I would recommend, not going any lower than the 1g/lb mark for protein intake and keep fats high. The lowest INTAKE you should require to get super lean is BW(lbs)x10, which is what I did at the end of last year, getting down to 8.5% bf. My ratio was about 45/55 - Fats/Pro. I took in about 120-130g fats and about 220g protein daily, training once a day.
Over the Christmas period I gained a bit of fat back,haha…so currently at 9.5%. I am planning on getting down UNDER 8%(hopefully) before beginning more of a lean mass phase. I am experimenting with a CYCLIC approach this time, cycling the following days - high pro/low fat, med pro/med fats, low pro/high fats. I am hoping to see SOME lean mass gains, along with fat loss using this approach. I found that I lost too much weight, even though i got lean…a little mass went too, whilst simply taking in less of both nutrients. When I took in more protein, it got converted to glycogen and was stored or used as glycogen, so I found a high protein intake whilst trying to get lean can also work against you in some cases.
You will simply have to experiment with diet and training with yourself until you find the ideal approach for YOURSELF. But yes, I think you intake is a bit low…unless you are keeping you muscle and strength whilst dropping a good amount of fats… Can’t argue with results in the end, regardless of the approach.
GJ
First off: a big THANK YOU!! to all of the people who have made this thread (and the previous two) what it is. The fact that all of this information and expertise is out here for free is truly staggering.
So, I’ve been on the anabolic diet (lifestyle?) for just over a month, now. My experience so far has been fantastic. Some things I’ve learned on the way:
-Bacon is the ultimate power in the universe . . . but it gets me bloated.
-I sound like a girl when I talk about getting bloated from food. I try not to complain about it in public.
-Fibre is your friend for poopie time. I might make a bumper sticker saying this.
-If I make hot wings, I will eat them. All of them. I once made three batches of hot wings to consolidate my cooking time, but it seems all I did was prolong my eating time.
-Fat is fuel like carbs, but awesomized. I never feel spikes of fatigue during the day, and I never feel a loss of strength (either for cardio or lifting).
-My wife and I have taken to calling our flatulence on the weekends “carb-air.” I hope Webster’s picks up the euphemism.
In any case, I have a question that was not answered to my satisfaction in the first couple of threads that I could see (I only read about ten pages of the second, and only about three hundred and ten of the first; sorry if this has already been addressed). My wife seems to be doing well on the AD, but she needs motivation. Are there any sites that detail a woman’s successful experience with the AD? The stuff I’ve found is either inconclusive (most of what I saw here) or not too helpful (like the thread on MWA).
Can anyone point me in the right direction? She gets it and is sticking to it, but a motivator is always a good thing. Now if you’ll excuse me, I have some cheese with my name on it. Maybe it would be good slathered in mayonnaise . . .
zandar, can you tell us something about your resluts of the month… b-weight, b-fat etc.etc.
I am in the 2nd week and feeling good, looks like i have lost some fat already…
my wife (not training) has also started the diet, hope she stays motivated…
[quote]Zandar wrote:
First off: a big THANK YOU!! to all of the people who have made this thread (and the previous two) what it is. The fact that all of this information and expertise is out here for free is truly staggering.
So, I’ve been on the anabolic diet (lifestyle?) for just over a month, now. My experience so far has been fantastic. Some things I’ve learned on the way:
-Bacon is the ultimate power in the universe . . . but it gets me bloated.
-I sound like a girl when I talk about getting bloated from food. I try not to complain about it in public.
-Fibre is your friend for poopie time. I might make a bumper sticker saying this.
-If I make hot wings, I will eat them. All of them. I once made three batches of hot wings to consolidate my cooking time, but it seems all I did was prolong my eating time.
-Fat is fuel like carbs, but awesomized. I never feel spikes of fatigue during the day, and I never feel a loss of strength (either for cardio or lifting).
-My wife and I have taken to calling our flatulence on the weekends “carb-air.” I hope Webster’s picks up the euphemism.
In any case, I have a question that was not answered to my satisfaction in the first couple of threads that I could see (I only read about ten pages of the second, and only about three hundred and ten of the first; sorry if this has already been addressed). My wife seems to be doing well on the AD, but she needs motivation. Are there any sites that detail a woman’s successful experience with the AD? The stuff I’ve found is either inconclusive (most of what I saw here) or not too helpful (like the thread on MWA).
Can anyone point me in the right direction? She gets it and is sticking to it, but a motivator is always a good thing. Now if you’ll excuse me, I have some cheese with my name on it. Maybe it would be good slathered in mayonnaise . . .[/quote]
Nice to see another person on the AD. Are you going for fat loss or bulk? There is actually a Woman’s AD Expereience thread on this site:
I had a question of my own if anyone could help me out. I have seen in many cases people who do there carb-ups on rest days and some who workout on their carb-ups. Does it really matter? I am on a split that goes 2 days on, 1 day rest so I never know if I’m going to be lifting on a Saturday or Sunday. Should i get a new routine that is set by the week?
[quote]ashylarryku wrote:
[quote]Zandar wrote:
First off: a big THANK YOU!! to all of the people who have made this thread (and the previous two) what it is. The fact that all of this information and expertise is out here for free is truly staggering.
So, I’ve been on the anabolic diet (lifestyle?) for just over a month, now. My experience so far has been fantastic. Some things I’ve learned on the way:
-Bacon is the ultimate power in the universe . . . but it gets me bloated.
-I sound like a girl when I talk about getting bloated from food. I try not to complain about it in public.
-Fibre is your friend for poopie time. I might make a bumper sticker saying this.
-If I make hot wings, I will eat them. All of them. I once made three batches of hot wings to consolidate my cooking time, but it seems all I did was prolong my eating time.
-Fat is fuel like carbs, but awesomized. I never feel spikes of fatigue during the day, and I never feel a loss of strength (either for cardio or lifting).
-My wife and I have taken to calling our flatulence on the weekends “carb-air.” I hope Webster’s picks up the euphemism.
In any case, I have a question that was not answered to my satisfaction in the first couple of threads that I could see (I only read about ten pages of the second, and only about three hundred and ten of the first; sorry if this has already been addressed). My wife seems to be doing well on the AD, but she needs motivation. Are there any sites that detail a woman’s successful experience with the AD? The stuff I’ve found is either inconclusive (most of what I saw here) or not too helpful (like the thread on MWA).
Can anyone point me in the right direction? She gets it and is sticking to it, but a motivator is always a good thing. Now if you’ll excuse me, I have some cheese with my name on it. Maybe it would be good slathered in mayonnaise . . .[/quote]
Nice to see another person on the AD. Are you going for fat loss or bulk? There is actually a Woman’s AD Expereience thread on this site:
I had a question of my own if anyone could help me out. I have seen in many cases people who do there carb-ups on rest days and some who workout on their carb-ups. Does it really matter? I am on a split that goes 2 days on, 1 day rest so I never know if I’m going to be lifting on a Saturday or Sunday. Should i get a new routine that is set by the week?[/quote]
This is really up to personal preference. Some people excel at training when refeeding while others seem to lose energy because of the insulin rollercoaster.
I personally want to train on refeed days, because it alleviates the guilt. However I often experience that these are my worst workouts so lately I have kept the refeed days on non workout days. You should try out both and see what works best.
One rule I go by is from CT, I believe he said you should never do a lower-body workout the day after your refeed. Upper-body is fine.
[quote]pradaboy wrote:
[quote]ashylarryku wrote:
[quote]Zandar wrote:
First off: a big THANK YOU!! to all of the people who have made this thread (and the previous two) what it is. The fact that all of this information and expertise is out here for free is truly staggering.
So, I’ve been on the anabolic diet (lifestyle?) for just over a month, now. My experience so far has been fantastic. Some things I’ve learned on the way:
-Bacon is the ultimate power in the universe . . . but it gets me bloated.
-I sound like a girl when I talk about getting bloated from food. I try not to complain about it in public.
-Fibre is your friend for poopie time. I might make a bumper sticker saying this.
-If I make hot wings, I will eat them. All of them. I once made three batches of hot wings to consolidate my cooking time, but it seems all I did was prolong my eating time.
-Fat is fuel like carbs, but awesomized. I never feel spikes of fatigue during the day, and I never feel a loss of strength (either for cardio or lifting).
-My wife and I have taken to calling our flatulence on the weekends “carb-air.” I hope Webster’s picks up the euphemism.
In any case, I have a question that was not answered to my satisfaction in the first couple of threads that I could see (I only read about ten pages of the second, and only about three hundred and ten of the first; sorry if this has already been addressed). My wife seems to be doing well on the AD, but she needs motivation. Are there any sites that detail a woman’s successful experience with the AD? The stuff I’ve found is either inconclusive (most of what I saw here) or not too helpful (like the thread on MWA).
Can anyone point me in the right direction? She gets it and is sticking to it, but a motivator is always a good thing. Now if you’ll excuse me, I have some cheese with my name on it. Maybe it would be good slathered in mayonnaise . . .[/quote]
Nice to see another person on the AD. Are you going for fat loss or bulk? There is actually a Woman’s AD Expereience thread on this site:
I had a question of my own if anyone could help me out. I have seen in many cases people who do there carb-ups on rest days and some who workout on their carb-ups. Does it really matter? I am on a split that goes 2 days on, 1 day rest so I never know if I’m going to be lifting on a Saturday or Sunday. Should i get a new routine that is set by the week?[/quote]
This is really up to personal preference. Some people excel at training when refeeding while others seem to lose energy because of the insulin rollercoaster.
I personally want to train on refeed days, because it alleviates the guilt. However I often experience that these are my worst workouts so lately I have kept the refeed days on non workout days. You should try out both and see what works best.
One rule I go by is from CT, I believe he said you should never do a lower-body workout the day after your refeed. Upper-body is fine.[/quote]
I did hear CT say not to do lower body after a refeed. I was thinking about doing squats in the morning after a refeed breakfast and then loading up on FINiBARS and Surge. I guess we’ll see what happens.
And does anyone know how much fruit you’re supposed to consume? I heard to keep fructose to a minimum.
[quote]protein-pro wrote:
zandar, can you tell us something about your resluts of the month… b-weight, b-fat etc.etc.
I am in the 2nd week and feeling good, looks like i have lost some fat already…
my wife (not training) has also started the diet, hope she stays motivated…[/quote]
I started at about 195 pounds, 5’9". BF% is probably in the low 20s (I measured around 23% at my gut, which is the worst area for me, but I also suck at the calipers). A lot of room for improvement.
In the just over a month, I have dropped (on Saturday morning, prior to carb up) to 184 pounds. I haven’t taken any other measurements, but I am noticeably leaner (no placebo; it’s obvious). My arms and chest are looking bigger, though it could also be increased definition from fat loss, and my legs are looking a bit more defined, too.
My wife has gone from about 127 to 123 (though she tends more towards 125) at about 5’3". She has noticeably leaned out, as well. She is weight training along with me, and I think this contributes a great deal towards results on this diet (if I’m not mistaken).
We started out with BWx18 for our caloric intake, and had a hard time reaching that much intake. On day 7 or 8 of the induction, we both crashed hard. We didn’t even have our last meal of that day as we went to bed about three hours early. After that day, energy became constant and elementary-school aged girls stopped being able to warm up with my working weight for squats. Strength has steadily returned since then.
Currently, we’re working to get our carb-up in order. The first two were decidedly dirty carb-ups, but I planned it so that our first would be on Christmas so it was basically a cookie/candy/whatever else binge of pure awesome. I had us start the diet on Sunday, 12/13, so that our carb up would coincide with Christmas; then we did six more days low-carb to synch with the weekend. We’re now doing the standard 5/2. Last weekend was a bit better, though there was still a little bit of yuletide candy to clean out.
Overall, I’m very pleased. I’m trying to drop some fat and build some muscle (I know; my goals are uber-unconventional), and I was planning on getting results by early next month as I might be joining a pretty intensive academy. At first, I was afraid I might lose stamina and endurance for running, but I don’t think that will be an issue (other than the scientific and anecdotal evidence presented by previous posters, I have personally felt a boost in my running endurance; which is piss-poor, but I’ll take any improvement I can get).
[quote]Gymjunkie wrote:
[quote]broken4head wrote:
What would be the lowest anyone would recommend protein go to in relative to body weight while leaning out. For that matter what would be the lowest recommended fat%. I ask because the last time I cut I lost too much hard earned muscle. By the last couple weeks my protein was 1g = bw and fat was 30% of total cal.[/quote]
Hey man,
Personally, I would recommend, not going any lower than the 1g/lb mark for protein intake and keep fats high. The lowest INTAKE you should require to get super lean is BW(lbs)x10, which is what I did at the end of last year, getting down to 8.5% bf. My ratio was about 45/55 - Fats/Pro. I took in about 120-130g fats and about 220g protein daily, training once a day.
Over the Christmas period I gained a bit of fat back,haha…so currently at 9.5%. I am planning on getting down UNDER 8%(hopefully) before beginning more of a lean mass phase. I am experimenting with a CYCLIC approach this time, cycling the following days - high pro/low fat, med pro/med fats, low pro/high fats. I am hoping to see SOME lean mass gains, along with fat loss using this approach. I found that I lost too much weight, even though i got lean…a little mass went too, whilst simply taking in less of both nutrients. When I took in more protein, it got converted to glycogen and was stored or used as glycogen, so I found a high protein intake whilst trying to get lean can also work against you in some cases.
You will simply have to experiment with diet and training with yourself until you find the ideal approach for YOURSELF. But yes, I think you intake is a bit low…unless you are keeping you muscle and strength whilst dropping a good amount of fats… Can’t argue with results in the end, regardless of the approach.
GJ[/quote]
Interesting, What ratios are your macros during the cycles and what days (Training wise) do they land on? Also,is this a method you would use when your on the lower side of calorie intake? I have been bulking since Nov. 1st and am going to start dropping Feb. 1st. I was thinking of first dropping my fat from 65% to 55%. Protein staying as is at 2g per lb bw.
[quote]broken4head wrote:
[quote]Gymjunkie wrote:
[quote]broken4head wrote:
What would be the lowest anyone would recommend protein go to in relative to body weight while leaning out. For that matter what would be the lowest recommended fat%. I ask because the last time I cut I lost too much hard earned muscle. By the last couple weeks my protein was 1g = bw and fat was 30% of total cal.[/quote]
Hey man,
Personally, I would recommend, not going any lower than the 1g/lb mark for protein intake and keep fats high. The lowest INTAKE you should require to get super lean is BW(lbs)x10, which is what I did at the end of last year, getting down to 8.5% bf. My ratio was about 45/55 - Fats/Pro. I took in about 120-130g fats and about 220g protein daily, training once a day.
Over the Christmas period I gained a bit of fat back,haha…so currently at 9.5%. I am planning on getting down UNDER 8%(hopefully) before beginning more of a lean mass phase. I am experimenting with a CYCLIC approach this time, cycling the following days - high pro/low fat, med pro/med fats, low pro/high fats. I am hoping to see SOME lean mass gains, along with fat loss using this approach. I found that I lost too much weight, even though i got lean…a little mass went too, whilst simply taking in less of both nutrients. When I took in more protein, it got converted to glycogen and was stored or used as glycogen, so I found a high protein intake whilst trying to get lean can also work against you in some cases.
You will simply have to experiment with diet and training with yourself until you find the ideal approach for YOURSELF. But yes, I think you intake is a bit low…unless you are keeping you muscle and strength whilst dropping a good amount of fats… Can’t argue with results in the end, regardless of the approach.
GJ[/quote]
Interesting, What ratios are your macros during the cycles and what days (Training wise) do they land on? Also,is this a method you would use when your on the lower side of calorie intake? I have been bulking since Nov. 1st and am going to start dropping Feb. 1st. I was thinking of first dropping my fat from 65% to 55%. Protein staying as is at 2g per lb bw. [/quote]
Ok,
High pro/low fats = 2g/lb pro/0.5g/lb fats
Med pro/med fats = 1.5g/lb pro/0.65g/lb fats
Low pro/high fats = 1g/lb pro/0.8g/lb fats
You may be able to set up LESS of a fluctuation in Protein. I created and big variation in amount of pro, due to this holding my fat loss back somewhat when too high.
I ensure 2 High/Low days, 2 Med/Med days and 2 Low/High days…One Cheat day, whereby pro is at roughly 1g/lb, fats at maybe 0.65g/lb and one cheat meal…I simply ensure that my training day falls on either a High/Low or Med/Med…with low protein or Cheat days when protein is low always been OFF days.
Your plan looks decent…trail and error regarding the macro ratio dude. I personally, unfortunately struggle dropping fat when protein is so high every day(2g/lb) but gain lean mass well with this intake. Others do better…very individual man.
GJ
@zandar… good to hear… will post my results here to, once in a while!
Anyone suggestions for breakfast?? 2 weeks bacon, eggs and mushroom is not something I can stand for months… some nice breakfast tips are welcome!!!
[quote]Gymjunkie wrote:
[quote]broken4head wrote:
[quote]Gymjunkie wrote:
[quote]broken4head wrote:
What would be the lowest anyone would recommend protein go to in relative to body weight while leaning out. For that matter what would be the lowest recommended fat%. I ask because the last time I cut I lost too much hard earned muscle. By the last couple weeks my protein was 1g = bw and fat was 30% of total cal.[/quote]
Hey man,
Personally, I would recommend, not going any lower than the 1g/lb mark for protein intake and keep fats high. The lowest INTAKE you should require to get super lean is BW(lbs)x10, which is what I did at the end of last year, getting down to 8.5% bf. My ratio was about 45/55 - Fats/Pro. I took in about 120-130g fats and about 220g protein daily, training once a day.
Over the Christmas period I gained a bit of fat back,haha…so currently at 9.5%. I am planning on getting down UNDER 8%(hopefully) before beginning more of a lean mass phase. I am experimenting with a CYCLIC approach this time, cycling the following days - high pro/low fat, med pro/med fats, low pro/high fats. I am hoping to see SOME lean mass gains, along with fat loss using this approach. I found that I lost too much weight, even though i got lean…a little mass went too, whilst simply taking in less of both nutrients. When I took in more protein, it got converted to glycogen and was stored or used as glycogen, so I found a high protein intake whilst trying to get lean can also work against you in some cases.
You will simply have to experiment with diet and training with yourself until you find the ideal approach for YOURSELF. But yes, I think you intake is a bit low…unless you are keeping you muscle and strength whilst dropping a good amount of fats… Can’t argue with results in the end, regardless of the approach.
GJ[/quote]
Interesting, What ratios are your macros during the cycles and what days (Training wise) do they land on? Also,is this a method you would use when your on the lower side of calorie intake? I have been bulking since Nov. 1st and am going to start dropping Feb. 1st. I was thinking of first dropping my fat from 65% to 55%. Protein staying as is at 2g per lb bw. [/quote]
Ok,
High pro/low fats = 2g/lb pro/0.5g/lb fats
Med pro/med fats = 1.5g/lb pro/0.65g/lb fats
Low pro/high fats = 1g/lb pro/0.8g/lb fats
You may be able to set up LESS of a fluctuation in Protein. I created and big variation in amount of pro, due to this holding my fat loss back somewhat when too high.
I ensure 2 High/Low days, 2 Med/Med days and 2 Low/High days…One Cheat day, whereby pro is at roughly 1g/lb, fats at maybe 0.65g/lb and one cheat meal…I simply ensure that my training day falls on either a High/Low or Med/Med…with low protein or Cheat days when protein is low always been OFF days.
Your plan looks decent…trail and error regarding the macro ratio dude. I personally, unfortunately struggle dropping fat when protein is so high every day(2g/lb) but gain lean mass well with this intake. Others do better…very individual man.
GJ[/quote]
Do you figure your total multiplying by lean mass, total, or goal?
[quote]protein-pro wrote:
@zandar… good to hear… will post my results here to, once in a while!
Anyone suggestions for breakfast?? 2 weeks bacon, eggs and mushroom is not something I can stand for months… some nice breakfast tips are welcome!!![/quote]
Blasphemy. You’re a bad person. Re-evaluate your life and come back when you’re a man again.
Oooooor… Italian Sausage with like 2 oz of cheese on the side. Steak and eggs? A giant chunk of breakfast ham? Once you take eggs out of the equation, you’re really losing any “traditional” breakfast foods.
Maybe try some sexy muffins? Forums - T Nation - The World's Trusted Community for Elite Fitness
[quote]broken4head wrote:
[quote]Gymjunkie wrote:
[quote]broken4head wrote:
[quote]Gymjunkie wrote:
[quote]broken4head wrote:
What would be the lowest anyone would recommend protein go to in relative to body weight while leaning out. For that matter what would be the lowest recommended fat%. I ask because the last time I cut I lost too much hard earned muscle. By the last couple weeks my protein was 1g = bw and fat was 30% of total cal.[/quote]
Hey man,
Personally, I would recommend, not going any lower than the 1g/lb mark for protein intake and keep fats high. The lowest INTAKE you should require to get super lean is BW(lbs)x10, which is what I did at the end of last year, getting down to 8.5% bf. My ratio was about 45/55 - Fats/Pro. I took in about 120-130g fats and about 220g protein daily, training once a day.
Over the Christmas period I gained a bit of fat back,haha…so currently at 9.5%. I am planning on getting down UNDER 8%(hopefully) before beginning more of a lean mass phase. I am experimenting with a CYCLIC approach this time, cycling the following days - high pro/low fat, med pro/med fats, low pro/high fats. I am hoping to see SOME lean mass gains, along with fat loss using this approach. I found that I lost too much weight, even though i got lean…a little mass went too, whilst simply taking in less of both nutrients. When I took in more protein, it got converted to glycogen and was stored or used as glycogen, so I found a high protein intake whilst trying to get lean can also work against you in some cases.
You will simply have to experiment with diet and training with yourself until you find the ideal approach for YOURSELF. But yes, I think you intake is a bit low…unless you are keeping you muscle and strength whilst dropping a good amount of fats… Can’t argue with results in the end, regardless of the approach.
GJ[/quote]
Interesting, What ratios are your macros during the cycles and what days (Training wise) do they land on? Also,is this a method you would use when your on the lower side of calorie intake? I have been bulking since Nov. 1st and am going to start dropping Feb. 1st. I was thinking of first dropping my fat from 65% to 55%. Protein staying as is at 2g per lb bw. [/quote]
Ok,
High pro/low fats = 2g/lb pro/0.5g/lb fats
Med pro/med fats = 1.5g/lb pro/0.65g/lb fats
Low pro/high fats = 1g/lb pro/0.8g/lb fats
You may be able to set up LESS of a fluctuation in Protein. I created and big variation in amount of pro, due to this holding my fat loss back somewhat when too high.
I ensure 2 High/Low days, 2 Med/Med days and 2 Low/High days…One Cheat day, whereby pro is at roughly 1g/lb, fats at maybe 0.65g/lb and one cheat meal…I simply ensure that my training day falls on either a High/Low or Med/Med…with low protein or Cheat days when protein is low always been OFF days.
Your plan looks decent…trail and error regarding the macro ratio dude. I personally, unfortunately struggle dropping fat when protein is so high every day(2g/lb) but gain lean mass well with this intake. Others do better…very individual man.
GJ[/quote]
Do you figure your total multiplying by lean mass, total, or goal?[/quote]
I go by total mass…not lean or goal. However, to be honest, it won’t make a MASSIVE difference unless you have a shtload of fat…and or have unrealistic goal weight.
Stay strong,
GJ