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Rotating calories and carbs

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DC77
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2009/07/16 13:20:40 (permalink)

Rotating calories and carbs

Currently trying to lose fat for the 12 week shape up comp.
 
When the 12 weeks is completed I would like to maintain the fat loss to some degree (even just stay the same) and add some muscle.
 
Dont really want to bulk as it seems a waste of the effort of my cutting over the last three months.
 
Toying with experimenting with a higher carb and calorie day on weight days and lower calorie and timed carb day on cardio days.
 
Would appreciate some advice on whether this is worth and punt and would it just be the old adage of 'Eat, Monitor and adjust' or is there certain macro ratios, calories required each day to sustain my goals.
 
Thanks
#1

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    All4n
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    Re:Rotating calories and carbs 2009/07/17 09:38:35 (permalink)
    What you have proposed is fine, give it a go and find out if it works. Doesn't matter what someone says on a forum it's doing things for your self to see if it works that counts as everyone is different. There are no set macro's/ratios for everyone.

    If wanting to time carbs just eat them at breakfast, pre and post workout. Steady supply of healthy fats, high protein and lots of fibrous veg. Largely depends on bodytype and how you handle nutrients to how you should eat though. The key to gaining muscle without fat is first of all over calories but then that has to be broken down into the correct nutrient choices/timings for your bodytype, your needs, your lifestyle, your training routine, your metabolism etc.
    #2
    DC77
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    Re:Rotating calories and carbs 2009/07/17 12:19:03 (permalink)
    Thanks All4n

    Shape up finishes end of next week, I going to have a week off and then give it a blast - hopefully it will be successful.

    Plan is to keep a journal going and give it a go until Xmas time - as per the shape up I have learned a lot about how my body reacts to certain things and it safe to say that if i did a shape up again there are things I would do differently.
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    All4n
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    Re:Rotating calories and carbs 2009/07/17 12:24:51 (permalink)
    What have you learnt? Whatever you learn during a cut apply it to add lbm without fat.
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    DC77
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    Re:Rotating calories and carbs 2009/07/17 12:37:10 (permalink)
    Major things I have learnt

    1. I need more calories than I was/am consuming. I think I starved myself too much.
    2. I used a timed carb diet with carbs PWO/PPWO but would try carbs prior to the workout to fuel them.
    3. Sustaining a high protein diet. When I did I was generally harder with less water weight.
    4. As per item 1 need more healthy fats.
    5. Drink more water generally

    Other things where general principles

    1. Better preparation of food.
    2. No drinking at all - this triggered food binges when I did drink.
    3. Dont go on Holiday
    4. Dont renovate the house.
    5. Keep up cardio and include a bit of HIIT too. 3 session SS/1 session HIIT worked okay.
    6. Start the 12 weeks at about week 2 of a workout schedule and dont swap workout schedule between weeks 1 - 12. Momentum was lost too many times.
    #5
    DC77
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    Re:Rotating calories and carbs 2009/07/17 12:37:26 (permalink)
    Major things I have learnt

    1. I need more calories than I was/am consuming. I think I starved myself too much.
    2. I used a timed carb diet with carbs PWO/PPWO but would try carbs prior to the workout to fuel them.
    3. Sustaining a high protein diet. When I did I was generally harder with less water weight.
    4. As per item 1 need more healthy fats.
    5. Drink more water generally

    Other things where general principles

    1. Better preparation of food.
    2. No drinking at all - this triggered food binges when I did drink.
    3. Dont go on Holiday
    4. Dont renovate the house.
    5. Keep up cardio and include a bit of HIIT too. 3 session SS/1 session HIIT worked okay.
    6. Start the 12 weeks at about week 2 of a workout schedule and dont swap workout schedule between weeks 1 - 12. Momentum was lost too many times.
    #6
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