Protein and carbs
- 02-08-2014, 12:07 PM
Protein and carbs
Ok so I've been doing the PHAT routine for 4 weeks now and have noticed some nice gains in strength and more definition but not so much "size" change. I know size doesn't happen over night and I am in this for the long haul. I am going to start doing high carb days on my power upper day and Chest and arms day. I will be ingesting on high days Carbs 400g, Pro 260 and and keeping fat low. Does this sound right? I have a formula i am using to get these numbers. Should I use a Mass gainer to help or proportion out with real food? I really want to stay at my 210 for now, I am 6'1". I also still have 18% bf, so i have a lot of improvement to make. Any suggestions?
- 02-08-2014, 06:36 PM
3 step guide:
1. make a guess at your calorie needs
2. track daily caloric intake
3. adjust according to goals as time goes byTraining Log:
- 02-08-2014, 09:58 PM
does it keep you in a caloric surplus for gains?
Are your other days high enough kcals to help restore/replenish and keep you in a surplus
Are you overdoing cardio?
how active are you outside of the gym (kcals burned from NEAT or non exercise activity)
How well do you recover on the routine?
All of these play a factor. Telling us you eat X amount of carbs/fats/protein for one day out of the 7 days of the week dont really help much explain the entire week or net surplus you may be in because we dont know your body, how your progressing on the scale or in the mirror.
02-08-2014, 10:21 PM
Thanks for the info! My kcal a day is 3500 on high days and 2100 for low days. I'm new to adding size and want to be sure I am doing it right. I'm pretty active outside of the gym I do cardio 3 days a week for 30 mins. I run ab 3 miles on those days,so a 10 minute mile.
02-08-2014, 10:36 PM
02-08-2014, 10:47 PM
02-08-2014, 10:48 PM
A trainer at the gym i Work out at said I should do that to drop my body fat percentage since I'm stil sitting at 18%. What you're saying makes a lot of sense. That's why I was questioning it because, everything I've read says the contrary to what he said.
02-08-2014, 10:51 PM
Ok! Thanks for the help, I appreciate it. I eat healthy but I know I need to get my kcal in check I was just lost on what do to.
02-08-2014, 10:52 PM
02-08-2014, 10:53 PM
02-08-2014, 10:57 PM
02-08-2014, 11:01 PM
02-08-2014, 11:04 PM
02-08-2014, 11:09 PM
03-05-2014, 01:35 PM
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