Beyong macros?
pullem
Posts: 87 Member
Can I ask for people's opinions / personal successes on the following as I think I'm looking for the 'carb holy grail' but have got blinded and bombarded by too many conflicting sources. I know for the everyday regular joe, that hitting your macros is key but I'm really looking beyond that.
So a bit of background, I am currently training (fingers crossed) to compete either late 2013 or start of competiiton season 2014 in either trained figure or 'light' physique depending on the successes of my bulk stages in the mean time. My metabolism seems to be working great and have been bulking on 2400 and gaining around 0.1Kg per week. I have done a -20% TDEE cut before but never a true competitors cut, the first time I will be trying this will be at the start of March and am looking to carry this out over 12-14 weeks so nice and slow and plenty of time. I eat as per recommeded 1-1.5g/lbm protein and 0.35g/lb fat both usually come in at a little over, remainder made up in carbs.
So am planning to cut at 500 calories down from where I am now to start with (1900) with added cardio (boooo) when required and am aiming to get from around 23% bf to at least 18%, this higher figure then gives me the room to drop calories even further if necessary but it's the next part I'm curious on from speaking to many different female competitors (but to be fair many of them eat like sparrows and the rebounds are horrendous).....anyhow....which method do you then use to switch it up. I've heard about carb backloading, carb cycling and carb nutrient timing methods and they all seem to promote the same 'idea' but with different methodology, or is it really not necessary at all?
So a bit of background, I am currently training (fingers crossed) to compete either late 2013 or start of competiiton season 2014 in either trained figure or 'light' physique depending on the successes of my bulk stages in the mean time. My metabolism seems to be working great and have been bulking on 2400 and gaining around 0.1Kg per week. I have done a -20% TDEE cut before but never a true competitors cut, the first time I will be trying this will be at the start of March and am looking to carry this out over 12-14 weeks so nice and slow and plenty of time. I eat as per recommeded 1-1.5g/lbm protein and 0.35g/lb fat both usually come in at a little over, remainder made up in carbs.
So am planning to cut at 500 calories down from where I am now to start with (1900) with added cardio (boooo) when required and am aiming to get from around 23% bf to at least 18%, this higher figure then gives me the room to drop calories even further if necessary but it's the next part I'm curious on from speaking to many different female competitors (but to be fair many of them eat like sparrows and the rebounds are horrendous).....anyhow....which method do you then use to switch it up. I've heard about carb backloading, carb cycling and carb nutrient timing methods and they all seem to promote the same 'idea' but with different methodology, or is it really not necessary at all?
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Replies
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apologies for attrocious typing skills that should have been a title of beyond macros not beyong!!0
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My opinion is that there is no compelling evidence that suggests manipulation of macros intra-day or intra-week will give any appreciable advantage for reducing body fat. With that being said, when you get down to a certain body fat %, incorporating refeeds once or twice a week may well be advantageous.
^^this is ignoring the lead up to a comp where you would want to reduce carbs to reduce water weight.0 -
Certainly not necessary, and whether there's any advantage is speculative at best. If you were to consider it, Lyle McDonald's Ultimate Diet 2.0 is the best approach I'm aware of.0
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My opinion is that there is no compelling evidence that suggests manipulation of macros intra-day or intra-week will give any appreciable advantage for reducing body fat. With that being said, when you get down to a certain body fat %, incorporating refeeds once or twice a week may well be advantageous.
^^this is ignoring the lead up to a comp where you would want to reduce carbs to reduce water weight.
Thanks Sara - that's interesting as it seems almost the staple go to for most competitors almost straight away, but as I also said most of them eat terribly and suffer huge rebounds after the show. Hopefully after this first cut attempt I should have a better understanding of what works for me in terms of calories and amount of cardio and then only really worry about carbs late on in pre-show prep.0 -
My opinion is that there is no compelling evidence that suggests manipulation of macros intra-day or intra-week will give any appreciable advantage for reducing body fat. With that being said, when you get down to a certain body fat %, incorporating refeeds once or twice a week may well be advantageous.
^^this is ignoring the lead up to a comp where you would want to reduce carbs to reduce water weight.
Thanks Sara - that's interesting as it seems almost the staple go to for most competitors almost straight away, but as I also said most of them eat terribly and suffer huge rebounds after the show. Hopefully after this first cut attempt I should have a better understanding of what works for me in terms of calories and amount of cardio and then only really worry about carbs late on in pre-show prep.
Eric Helms, and I think Layne Norton, discuss the monster fulk that can happen after a comp in their videos. I will link when I find the right youtube videos.0 -
My opinion is that there is no compelling evidence that suggests manipulation of macros intra-day or intra-week will give any appreciable advantage for reducing body fat. With that being said, when you get down to a certain body fat %, incorporating refeeds once or twice a week may well be advantageous.
^^this is ignoring the lead up to a comp where you would want to reduce carbs to reduce water weight.
Thanks Sara - that's interesting as it seems almost the staple go to for most competitors almost straight away, but as I also said most of them eat terribly and suffer huge rebounds after the show. Hopefully after this first cut attempt I should have a better understanding of what works for me in terms of calories and amount of cardio and then only really worry about carbs late on in pre-show prep.
Eric Helms, and I think Layne Norton, discuss the monster fulk that can happen after a comp in their videos. I will link when I find the right youtube videos.
The Layne one is here: http://www.youtube.com/watch?v=QHHzie6XRGk about 5:30 onwards.
Will post the Helms one when I run into it again.0 -
Thank you Sara :-)0