Whats your contest prep macros?

[Mrricco]

I was just wondering, I see a variation. I was thinking of having a high fat contest prep diet, but to be honest I havn't seen one yet. Mine was close to 30/25/45 pro/carb/fat which comes out to 180/150/120

[demonwareltd]

I was just wondering, I see a variation. I was thinking of having a high fat contest prep diet, but to be honest I havn't seen one yet. Mine was close to 30/25/45 pro/carb/fat which comes out to 180/150/120

I typically start prep around 3200-3500 calories depending on where my maintenance level is when I start. I typically break it down as follows:

Protein: 250-280 grams
Fat: 80-90 grams
Carbs: the rest

[Mrricco]

Is there anything wrong with having a high fat diet during contest prep? Not high fat like keto, but fat being my highest macro. Like I don't mind having a normal fat macro intake. But just came off keto and still have more fat macro based foods in the house compared to carbs.

[demonwareltd]

Is there anything wrong with having a high fat diet during contest prep? Not high fat like keto, but fat being my highest macro. Like I don't mind having a normal fat macro intake. But just came off keto and still have more fat macro based foods in the house compared to carbs.

My feeling is if you wanna go high fat, high protein and no/low carb, that is an effective strategy and I have used that as well in the past. However, you can't really illicit ketosis if carbs are kept moderate. I find that higher carbs give me more energy throughout the day opposed to fat. Not to mention you get to eat more actual food with lower fat and higher carbs since there are double the calories per gram of fat.

[Mrricco]

My feeling is if you wanna go high fat, high protein and no/low carb, that is an effective strategy and I have used that as well in the past. However, you can't really illicit ketosis if carbs are kept moderate. I find that higher carbs give me more energy throughout the day opposed to fat. Not to mention you get to eat more actual food with lower fat and higher carbs since there are double the calories per gram of fat.

I am less then a week back on carbs, but already feel the bloat haha. As of right now I do feel a bit of less of presure now that I can have carbs. But I do still have pressure now that I can have sweets. Mind over matter haha. But ty for answering my question on the whole fat intake scenario. I know cals in vs cals out, just didn't want fat to hinder my cutting. IMO looking into carb cycling.

[simpleguy4]

Calories in vs calories out are only part of the equation...on a calorie for calorie basis carbs can hinder fat loss more than dietary fat will.

[Mrricco]

Calories in vs calories out are only part of the equation...on a calorie for calorie basis carbs can hinder fat loss more than dietary fat will.

Hmmm interesting, actually makes me feel better since majority of all my fats comes from (to me atleast) healthy fats. Got me some flaxseed buns, all glammerd up with quit a few servings of coconut oil and sunflower oil.

[racindude52]

I have to say it is very different for everybody. I am 5 weeks out from my second show right now still at 300g on my low days with a 500g refeed 1X/week... and I'm getting great results. For my first show last year I tried low carb, and just hit plateau after plateau and felt like a zombie all day.

[demonwareltd]

I have to say it is very different for everybody. I am 5 weeks out from my second show right now still at 300g on my low days with a 500g refeed 1X/week... and I'm getting great results. For my first show last year I tried low carb, and just hit plateau after plateau and felt like a zombie all day.

Truth. If one size fit all then everyone would come in shredded everytime. Just doesn't work that way though.

[509LiftingBrah]

I don't change it