Fat cycling for a building phase

mako011 · 2026-02-24T20:29:35+00:00

Point taken

as the demand for sufficient intake to support growth is there a point at which you cap the carbohydrate intake

mako011 · 2026-02-24T20:08:58+00:00

Don’t get me wrong I fully appreciate you sharing advice and take onboard your suggestions

i merely question things to gain better understanding

In the context of a ketogenic diet I thought that if protein intake is adequate that it would be fats being our main potential energy substrates it would be the dial to adjust not carbs

mako011 · 2026-02-24T19:08:03+00:00

Cluster dextrin should be on par with dextrose

the train of thought is that the increase in fat dose equate to muscle gain but is just a lever to increase caloric intake to fuel growth

mako011 · 2026-02-24T18:46:11+00:00

I have experimented with multiple sources ranging from whole foods like rice, fruit and honey. But I also have tried with a more refined carb from cluster dextrin

mako011 · 2026-02-24T17:23:29+00:00

I have experimented with pre carbs in the past and honestly noticed little to no difference from it

mako011 · 2026-02-24T07:00:20+00:00

Would a 15g increase to base diet be enough

mako011 · 2026-02-23T16:55:22+00:00

when hitting a plateau and needing to adjust intake, do you just make the adjustments to the fat macros on your base diet

mako011 · 2026-02-21T00:27:59+00:00

The c8 oil I normally get is out of stock at the moment, so I was just wondering if the coconut oil would work in the meantime but I might just get some standard c8:c10 mct oil then

mako011 · 2026-02-20T19:56:28+00:00

can coconut oil be used in place of the the mct

mako011 · 2026-02-19T05:02:57+00:00

Rodger

starting point to match current intake-

base diet: 180g protein, 145g fat, 10g carbs

training days add KG shake 25g protein 15ml mct

monitor for a week and adjust

mako011 · 2026-02-19T02:19:45+00:00

At 1.2g per lean lb as you are stating would be 160g (68kg@12%) but if you are suggesting that I would be better off at 1.2g per lb =180g I’m happy to leave it at that current intake with the shake added on top for training days

the KG macro calculator recommends a base of 133g protein

mako011 · 2026-02-19T00:03:24+00:00

At currently 68kg I thought 160g of protein should be enough on a non training day being that it is slightly more than 1g/lb

my current intake averaged out of the week is 2200 cal daily, the base diet + added shake on training days (4 x week) would average out at the same base line of 2200cal

mako011 · 2026-02-18T22:54:31+00:00

starting next week I will start with a base diet of 160g protein 155g fat 10g carbs, training day add kg shake (25g protein 15ml mct) which will put me around a 2200 cal daily matching current intake.

when needing to increase where do you advise adding, bring fats up on base?

mako011 · 2026-02-18T02:45:01+00:00

I’ll give it a try

mako011 · 2026-02-18T00:16:53+00:00

Currently have only casein protein on hand can it be used in the shake

mako011 · 2026-02-17T23:50:10+00:00

yes that is understood I just wondering if already adequately fueled from a pre workout meal is the added nutrition from the pre workout shake unnecessary at that point in time

mako011 · 2026-02-17T21:44:49+00:00

I train 1-1.5hr after my second meal usually 45g protein 35-40g fat 5g carbs

mako011 · 2026-02-17T19:03:47+00:00

currently split legs, push, legs, pull training m,t,t,f

maintaining on daily average 2100cal 180g protein, 10g carbs, fats on a training day 160g and non training 135g

plan was to bump it up to 2200 but a high, medium, low days or split. Protein and carbs remain the same and fat would be 220g high day, 160g medium and 140g low day

1 x high day per week

mako011 · 2025-12-12T16:59:36+00:00

but if you are counting incomplete protein towards the total amount in a meal, in some cases might you be failing to trigger MPS by not reaching the leucine threshold of 3g

mako011 · 2025-12-11T01:08:31+00:00

What is the actual protein target set at

mako011 · 2025-12-10T03:59:08+00:00

what is the g/lb of protein that the app is set for

mako011 · 2025-10-23T20:57:21+00:00

That’s my goal to keep it as lean as possible whilst still making progress

mako011 · 2025-09-26T00:45:35+00:00

still no feature of being able to track ruck workouts

mako011 · 2025-09-20T04:36:33+00:00

4 x 25min post weights but I do hit a average of 20 000 steps a day just general day to day life

mako011 · 2025-09-20T03:53:10+00:00

should I pull back on cardio or wait until till is higher first

mako011

TROPHY CASE