Nutrition Metabolic Phase

Carb Calculations For Metabolic Phase.

Pre Work Out-

15 – 30g this is just so we have glucose in the blood to support the liver during the lactic acid phase – *remember there is a point of diminishing returns with pre workout carbs i.e. if you over eat and crash you won’t want to but in a solid session and effort required to get the stimulus required.

Post Work Out Carbs –

Conservative approach

• Males 1g-1.5g per kg bodyweight
• Females .6g -1g per kg body weight
• Aggressive approach 2g per kg body weight.

When NOT to have post work out carbs.

• If your BF% is still fairly high 30+% – Swap for glutamine electrolytes & greens
• If you have not completed a low carb bootcamp

The leaner you are and the more insulin sensitive you are the more post workout carbs you can use.

*if your weight loss stalls and you have not had a re feed for a while – you can use a re feed to stimulate your metabolism

Protein

Females 1.6 – 2.2g per kilo of LEAN MASS

Males 1.8-3.3g per kilo of LEAN MASS

FATS

Make up the excess cals from fats just use these away from pre and post training meals – Pre & Post training meals should be under 10g of fat.