I’m a lower body weight than DH, so I’d probably do half what he does for a PWO shake. You’re closer to his size, so you’d be safe to go with the 40g.
I was reading some research on protein and 40g of a quick digesting protein maximally stimulating protein synthesis, so that may have influenced DH. It was a Tipton et al. study, I believe.
OK, I’ve read through the AD and read much of the current thread.
My latest question is this:
The AD suggests starting out at 18xbodyweight until you get adapted, then dropping kcals by 1,000 and then 500, weekly. However, I believe from earlier dieting, that my maintenance is 12xbodyweight.
Would it be possible to find some middle ground for my introduction phase - say maybe 15xbodyweight?
Everything else I think I’ve got pretty much worked out.
That number (18xTBW) isn’t set in stone. I like the 15xTBW you’re proposing, though, because my maintenance calories on the AD is higher than maintenance calories when I’m eating more carbs.
You want to be taking in plenty of fat during the Induction because it helps (speeds up) the process of becoming fat adapted. Once you are fat adapted, you can raise and lower fat to suit your purposes.
Well, my current plan looks like this:
3,200 kcal
231g fat
-Sat: 83
-Poly: 37
-Mono: 91
34g Carb
-Fiber: 14
Pro: 250
Now, as usual, this doesn’t take into account dinner.
I’d like to try to find a way to balance out my fats more, and up my fiber some as well.
I know some people count fiber as carbs, and some do not. I do not plan on it. So based on that, my carb total is only 20, not including dinner.
Any tips?
You can divide up your carbs any way you want. Some people save most of the carb they’re allowed for the meal following their workout. You could have the bulk of your carbs at dinner if you wanted.
Track Net Carbs, which is total carbs with the grams of fiber subtracted out.
If you consume ground flax seeds instead of flaxseed oil, you should get plenty of fiber. If not, have as much psyllium seed husk as you need. I add 10g to a glass of water before every meal. I get LOTS of fiber!!! (grin)
As far as shifting the ratio of fats go, pick leaner cuts of meat and add in olive oil or flax seed or flax seed oil or fish oil.
A good chunk of my fat is already coming from 4oz olive oil & 2oz flax seed oil. I just bought the flax seed oil, so once I get through it, I’ll buy the seeds.