LET’S GET IT ON!
Now, let’s delve into manipulating these macronutrients to our advantage. Burning fat and building muscle is the name of the game so let’s take a look at how each of these plays their unique role in the diet.
Protein intake will remain relatively unchanged throughout the diet. The only caveat would be to increase it slightly if gains are stalling. A good route to take is to go from 1 gram per pound of bodyweight to 1.25 grams. You can further increase this to 1.5 grams if you still feel you need to kick start your muscle-gaining efforts.
Fats will vary slightly relative to carb intake. Your baseline will be .25 grams per pound of bodyweight or roughly 20-30% of total daily calories. So, for our 200 pound individual example, he will need 50 grams per day as a baseline. On low carb days you can increase healthy fats by 50% to curtail any loss of energy and to preserve hormone function for those intense workouts.
Carbohydrate will be the most manipulated macronutrient on this diet plan. You will have low, medium and high carb days depending on number of training days and intensity levels. A low day will consist of an intake of .5 grams per pound of bodyweight. Your low days will be rest days from the gym and cardio-only days (or light activity).
A medium day will consist of an intake of 1.5 grams per pound of bodyweight and they will fall on regular training days for the upper body. High carb days will take you to 2.25 grams per pound of bodyweight and be reserved for high intensity workouts such as a heavy leg day or a prolonged and intense bout of weight training such as a full body routine or extra HIIT training.
The low days will force your body to tap into its fat stores for energy. After a length of time your metabolism will start taking a hit and need a few extra calories to rev back up. Medium and high days are installed to help refuel glycogen stores and get the furnace burning once again and help support muscle gain.
Let’s look at our example from above one more time