Diet ?

[Stewilliams]

Wish I could post on everything. But for some reason it say I'm not authorized to post on this topic. I have Hard time giving in to the idea of cutting my protein down. I usually fall around 2+ hrs per lb. I see a lot of knowledgeable guys saying u can go much lower than I do. One thing I like protein. The other I'm worried I won't have enough to grow? Trying to put the hole ft training in place. I change my diet. Training days I eat 4500 calories protein 450 ish/ cabs 525 ish and fat around 75. And rest days. I drop calories down to 3500 pro/110 carbs/ fats 110. So far may weight isn't moving. I do cardio 7x a week(incline 10% at 2.5 mph so not hard) first thing in the morning. Do I increase training day calories or rest days? Oh body weight 208 @ 8% bf. yes this is a true body fat not what I think I am. Thanks for input.

There are going to be numerous variables which dictate how much protein you should consume. If you are "bulking" and feel it difficult to get all the food in then you would likely benefit from reducing protein slightly (if you are consuming as much as you say), and then increasing carbohydrates instead to help with getting food down. I personally consume 350g of protein a day at 200lb of bodyweight because I like the satiety from it, but if I was not enjoying eating that amount while in a surplus then I would pull 50-75g of protein and replace with 50-75g of carbohydrates. Also if high amounts of protein negatively impact your digestion then you may benefit from lowering protein. Higher protein intakes may increase caloric expenditure due to amino acids being converted into glucose via gluconeogenesis which is a process that requires energy. Although the relevance of this extra energy expenditure is probably minimal. With your weight not increasing you could pull or reduce cardio, or if you are set against it then increase food? Like was stated above, your legs may appear fuller and recover more efficiently from sessions with less cardio. With regards to which days you should increase calories (I'm assuming you won't be reducing cardio), I would personally look at where I feel hungriest and add calories there. If there is no particular meal you want to add calories to then I would add further carbs to my postworkout meal(s).

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