FT Questions....

[Scott Stevenson]

Hey Scott,

After taking 2 weeks at maintenence kcal to serve as a diet break after my cut, I'm looking to shift into a surplus this week for my 1st FT blast

I'm following the exact guidelines (nutrient timing etc) for the FT diet as outlined in the book for my maintenance intake

Hey Bud!

I'm not sure what you mean by "exact" here, as what is maintenance for someone might not be for another - you can estimate (e.g. 15kcal / lb), so "exact estimation" might be a better term.

As I shift into my surplus, i'm thinking about creating the surplus through protein (starting at 1g/lb) and scaling it up till I'm gaining at a good rate while keeping BF% in check

Is there any real "cut off" point for the max amount of protein? I'm thinking of cutting it off at 400g (2g/lb) before adding carb and fat kcals

This is in line with DC training recommendations in creating the "blast furnace" and I was wondering if you have any new thoughts on this

Thanks !

This is a bit of an odd question, in that it's unusual that you're not already taking in more protein than that. (If anything protein needs go up when in a caloric deficit and the inverse would be true when consuming a caloric excess.)

Protein will be the least likely to create a true surplus, as a good bit of the energy it will be lost thermiclly.

Just adding protein probably won't do much for you unless that 1g / lb value is too low - but this MAY be the case depending on what your caloric intake is. (You've not said explicitly.)

1. Antonio J, Peacock C, Ellerbroek A, Fromhoff B, Silver T. The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals. Journal of the International Society of Sports Nutrition. 2014;11(1):19.

"CONCLUSIONS:Consuming 5.5 times the recommended daily allowance of protein has no effect on body composition in resistance-trained individuals who otherwise maintain the same training regimen."

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I would suggest adding carbs (and perhaps protein in conduction) to your peri-workout regimen but as to where - I can't say without knowing what you're doing in more detail.

-S