[John West]

400 p

800 c

100 f

On training days last offseason before prep we hit that
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How long did you push that for?? How was digestion? Did you ever feel bloated?

[John West]

I think the approach of adding in around 200 cals from carbs around training is a good place to start and re asses weight and body comp in a week then maybe another 200-250 or so if body weight isn’t increasing to quickly

[John West]

Hey man,

So what’s your body weight doing when you hit your target calories? Are you hungry every day? Are you trying to maintain a reasonable body fat %?

[John West]

I would say it depends on how much body fat he’s added, maybe he has a lot of water retention? Is it possible to do an intense mini cut for 2-3 weeks and then work your way back into a growing phase? Maybe you could lower his daily cals to slightly above maintenance to keep him on a surplus but a smaller one and implement some cardio, there’s many options depending on how out of shape he really is

[John West]

I’ve only used it in a deficit, it’s my favorite approach to dieting. I retain the most muscle and feel the best carb cycling

[John West]

360 p

200 c

150 to 200 f

non training days

360p

0c

200 f

I have a higer fat approach

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How can you grow with that little amount of carbs?

I see fats are high but still can’t see without s decent amount of carbs how you can progress with this [/quote]

Just out of curiosity what’s your reasoning for thinking high carbs is necessary to put on muscle??[/quote]

depends on the individual, i get alot of cals for fat and there’s enough carbs to create an insulin response around my training. I do have some extra carbs post workout on a leg day too. I’ve always been able to build muscle and hold onto my weight even on low cals so it’s very individual
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[/quote]

Definitely, everybody is different, trial and error is the only way to find out what works for you the best. I’m currently in the process of trying to find the way my body responses the best

[John West]

360 p

200 c

150 to 200 f

non training days

360p

0c

200 f

I have a higer fat approach

____________________________

Instagram:@primitivegymnasium | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

How can you grow with that little amount of carbs?

I see fats are high but still can’t see without s decent amount of carbs how you can progress with this [/quote]

Just out of curiosity what’s your reasoning for thinking high carbs is necessary to put on muscle??

[John West]

I don’t think anything is okay to eat lots of in a deficit lol but there’s nothing wrong with raspberries as long as you account for them in your macros

[John West]

Yes i did. but this is for now. if ill pack on more mass ill probably could go higher

Are you counting only direct sources of carbs, protein, fats or are trace amounts (ex: protein in oats) counted in your macros?

[John West]

300 p 500 c 150 f

currently 98.5 KG 181 CM 11% BF

if i eat more bf starts to rise to fast. and luckely i dont need more because 4600 KCal for me is pushing very very hard and almost puking

Did you push up more before and that’s how you know that your bf% rises quickly after that point??

[John West]

P 360

C 630

F 160

Kcal 5400

In off season just gone – only just come down from that and way more comfortable now. It was hard.
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What’s the hardest part for you? Adding some body fat or just getting all the food down??

[John West]

Current – 380p, 550c, 70-90f

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You’re currently at your peak offseason food?[/quote]

I will be pushing up from here.
But I’m currently all time heaviest n eating all time highest clean food consistently
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http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.
[/quote]

Keep grinding day in and out my man, looking forward to see the hard work being put in day to day be displayed on stage when it’s time

[John West]

365 p

660 c

120 f + efs on top

That was totals including trace amounts and was a comfortable amount to eat.

Digestion and appetite was still good as well.

How long did you push that for and did you add a good amount of clean weight from it?

[John West]

360 p

200 c

150 to 200 f

non training days

360p

0c

200 f

I have a higer fat approach
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http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Have you always been a higher fat kinda guy?

[John West]

around

550 pro

1000 carb
120 fats

then rest day carbs down to 150

sat remember exacts but that’s around the numbers

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Damn lol was that this past offseason?