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Thread: Paleo IF/Lean Gains here asking about fat intake.... page 2

  1. #11
    fkjr2's Avatar
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    Got it thanks for the input.

    Would you think results would be similar (muscle gain/fat loss) if I just follow Primal all days. Even on lift days?

    In other words, maintain same macros no matter the rest/workout day.

    Mine looks like this:

    2400 Cals
    160-200 protein
    100-150 fats
    65-125 carbs

  2. #12
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    What's your goal? Fat loss? Muscle gain? Recomp?
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  3. #13
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    Recomp

    I'm 155bs
    30" waist

    I have a "4 pack" !

    Have that stubborn "2 pack" (lower abs) I'm trying to get rid of

  4. #14
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    Then keeping a caloric surplus every day would be a mistake.

    I would say follow the Leangains recommendations. Caloric surplus, higher carb on training days. Deficit, lower carb on off days.

    A daily surplus will lead to muscle gain, but inevitably fat gain as well.
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  5. #15
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    Quote Originally Posted by jakejoh10 View Post
    Then keeping a caloric surplus every day would be a mistake.

    I would say follow the Leangains recommendations. Caloric surplus, higher carb on training days. Deficit, lower carb on off days.

    A daily surplus will lead to muscle gain, but inevitably fat gain as well.
    No I would still cycle my calories each day but was just hoping to stay primal on all days even lift days.

  6. #16
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    I'm sure that would be fine, but just know that excess fat when in a caloric surplus will lead to fat storage. But if there is a deficit at the end of the week then this probably won't make a difference.

    I would still recommend keeping carbs higher and fat lower on training days. Berkhan does it this way for a reason, I would stick to his recommendations, but that's just me.
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  7. #17
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    Quote Originally Posted by jakejoh10 View Post
    I'm sure that would be fine, but just know that excess fat when in a caloric surplus will lead to fat storage. But if there is a deficit at the end of the week then this probably won't make a difference.

    I would still recommend keeping carbs higher and fat lower on training days. Berkhan does it this way for a reason, I would stick to his recommendations, but that's just me.
    Thanks again

  8. #18
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    Quote Originally Posted by jakejoh10 View Post
    I'm sure that would be fine, but just know that excess fat when in a caloric surplus will lead to fat storage. But if there is a deficit at the end of the week then this probably won't make a difference.

    I would still recommend keeping carbs higher and fat lower on training days. Berkhan does it this way for a reason, I would stick to his recommendations, but that's just me.
    Forgot to ask about the idea of backloading calories after a heavy lift. It's all over the Internet. Any thoughts on that?

    It Says carbs and fats after an evening lift while fasted all day is fine ??

    Thanks b

  9. #19
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    Quote Originally Posted by fkjr2 View Post
    Forgot to ask about the idea of backloading calories after a heavy lift. It's all over the Internet. Any thoughts on that?

    It Says carbs and fats after an evening lift while fasted all day is fine ??

    Thanks b
    As for your first question, I think there are some psychological benefits to "backloading" calories (you'll want to eat more after lifting heavy), but as far as body composition goes, it doesn't make a difference as long as you hit your calorie and macronutrient totals for the day.

    Could you rephrase your second question? I'm not quite sure what you're asking.
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  10. #20
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    Quote Originally Posted by jakejoh10 View Post
    So, don't overthink. High protein on all days, lower carb, higher fat on off days, higher carb, lower fat on training days.
    I like this. I didn't know about the high cabs on training days.

    High protein on all days. Meaning 100g for example? Sources could be milk, eggs, meat, protein shakes?

    High carbs. potatoes and rice? I can't handle sweet potatoes.

    High fat. A lot of egg yolks, avocados, coconut fat?

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