star61
May 26, 2009, 5:32pm
20
During “dirty bulks” (where bodyfat gains are higher than normal), macronutrients are high protein, high carbs, low fat.
Lean bulks ( phases of muscle gain, where bodyfat is kept in check throughout ) comprise of a CKD where carb intake thoughout the day is targeted before during and after training if the training is weights only, or trageted after training if training is weights & cardio, or cardio only.
Cutting is usually TKD and sometimes PSMF (protein sparing modified fast) style diets. I find PSMF for a week or so, followed by a quick refeeds, quite well for me. PSMF is basically about 400-500g of protein, fish oil and a little lecithin.
With regard to carb intakes in grams, I tend to do it by instinct, but it probably works out something like: low (minimise intake - 50-100g), medium (c400g using low GI CHO except post workout) or high carb (c1000g using a mix of high and low GI carbs).
I have not ran MCTs although was planning on doing so for my next cutting cycle. A friend of mine has used them to great effect on a keto style diet.
One of the improvements that I want to make to my program is to move to 24/7 Heart Rate logging using my suunto memory belt to more accurately predict my energy demands throughout the day, so as to better match my food intake to demands.
J
Thanks for the detailed replies. I think your thread, as well as your knowledge base (hypertrophy, strength, nutrition) will be a great addition to this forum. Welcome aboard.