@cyclops: I’d go for 12-16% fat. Not really shredded 6-pack, up to a fluffy 4 pack.
To the OP - like I was saying in my first answer you can easily add carbs, especially during that workout window. My understanding is the more glycogen you’re using the higher Cortisol release. Jay Cutler recommends 3:1 carbs-protein ratio. Try following this. You don’t need that many proteins, even on AAS. Bayesian bodybuilding has a great article or 2 on the matter
For people who read this and are natural - I’ve read that 4000kcal per week is a turning point beyond which exercise can be detrimental. I guess Cortisol being the problem. Depending on the intensity and duration of the workout this is roughly the good old one hour per day formula. I like this plan a lot by Thibaudeau:
The Best Damn Workout Plan For Natural Lifters | T Nation
Edit with some sources for my numbers:
- number of kcals burnt per workout/ Research Review #3 - Is it possible to increase muscle mass during caloric restriction? • r/AdvancedFitness
- kcals burnt per week/ https://www.marksdailyapple.com/why...e-than-4000-calories-a-week-through-exercise/
Not necessarily a huge fan of Mark’sDA but those are some good words, for a natural trainee of course
To the OP - like I was saying in my first answer you can easily add carbs, especially during that workout window. My understanding is the more glycogen you’re using the higher Cortisol release. Jay Cutler recommends 3:1 carbs-protein ratio. Try following this. You don’t need that many proteins, even on AAS. Bayesian bodybuilding has a great article or 2 on the matter
For people who read this and are natural - I’ve read that 4000kcal per week is a turning point beyond which exercise can be detrimental. I guess Cortisol being the problem. Depending on the intensity and duration of the workout this is roughly the good old one hour per day formula. I like this plan a lot by Thibaudeau:
The Best Damn Workout Plan For Natural Lifters | T Nation
Edit with some sources for my numbers:
- number of kcals burnt per workout/ Research Review #3 - Is it possible to increase muscle mass during caloric restriction? • r/AdvancedFitness
- kcals burnt per week/ https://www.marksdailyapple.com/why...e-than-4000-calories-a-week-through-exercise/
If you’re an athlete whose only job is to train, and you’re privy to massages and cutting edge recovery techniques and everything else, then you’ll be able to handle more work. You’ll be far fitter than the average person and thus better equipped to mitigate the oxidative fallout from excessive exercise. But for members of the general population who have to contend with the day-to-day stress of living in this world, getting up early to feed the kids and beat traffic, balancing exercise time with work time with family time with personal time, sneaking peeks at the latest blog post, hoping to get enough sleep to make it through the next day? You’re going to have a harder time recovering from the stress of a 4,000+ caloric expenditure to make it worth your while.
Not necessarily a huge fan of Mark’sDA but those are some good words, for a natural trainee of course
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