FT Questions....

[Sermolupi]

I see that you state you like lower carbs on days off to help with things like insulin sensitivity and what not, I gues im more so asking if keeping calories the same everyday with a not so aggressive surplus on only training days would make a huge difference in body comp. I have read a lot on this forum and I have seen you answer this, but I haven't really seen anyone ask it in this way particularly. Sorry if I couldn't find where you stated the answer to this, thanks.

I don't have my copy of the Ebook to hand, but I recall basically 3 approaches on off days;

1. C. 100g carbs on off days, evenly distributed
2. Increasing carbs on off days: more 'aggressive'but still evenly distributed
3. The metabolic flexibility approach, where carbs are focused iirc later in the day.

Which you do will depend on goals and current body composition. If you were keeping off days at maintenance, I'd imagine you'd be shooting for very roughly 15-17 kcal/lb.

Of course, this is all very generalised- your individual macros are relevant only to you - and I'd need to check in the book. If this is all rubbish, btw, I apologise!