LEAN BY NEW YEAR’S
If your main goal is to build muscle, you might have three or four high-carb days and keep the other days low-carb. If fat loss is your priority, you’d only schedule one or two high-carb days, and these should be days when you work out. “The number of days and actual ratios depend on your metabolic needs and goals as well as your training frequency and intensity,” says Starnes. “Do you want to lose 10 pounds in a year, or 10 pounds by New Year’s? The shorter the time frame, the fewer high-carb days you can have.” The same applies to building muscle, except that you’d up your high-carb days per week and cut down on low ones.
Im 5,3 woman, 114 pounds. Is it possible to adapt my metabolism by consuming 2500 cals? It will of course in the beginning the body will blow out, having more fat, but slowly with consistency, the body will understand. So day by day, with a good routine of exercise, my body will transform, burning fat and muscle mass. I know that for you 30% is the right amount of protein, but i have been practicing it with 10% and i was really getting ripped, but in that time i was eating 1500 cals or less and of course i was getting crazy. I feel emotional stable between 2000-2500 cals or even on the days where i have intense exercsie i eat +3000cals. What do you think about this?