i had read it a couple of times, so listed as very good.
that seems to be the going rate. i had no particular love for it, would have taken $20 so anything above that was a bonus.
This seems to be the typical IF protocol. Guessing you're maintenance is around 2500-2700?
GN - It's basically a recomp for slow but steady lean gains and little to no fat loss. If you look on the site there are plenty of clients that have gained strength while loosing fat.
The protocol is as follows:
Heavy carb loading on training days. 125% kcals of maintenance. Macros are 50C, 30P, 20F. If you train fasted, the post-workout meal should have approx 35-40% of total kcals, very high in carbs and almost no fat. The rest of your meals for the day should have increasing fat and decreasing carbs. If you have a pre workout meal, that should be most protein and fats with the few carbs coming from veggies.
On rest days you eat 50% of maintenance at macros 20C, 50P, 30F. First meal is the biggest and should be very rich in protein. All carbs should come from veggies on this day.
I do a bulk oriented version of this protocol. My lifts are still low so I just focus on gaining strength while trying to minimize fat gain. I do as above but on rest days I eat 80-90% of maintenance at macros 25C, 40P, 35F. This lets me eat big "normal" meals and get my carbs from richer sources.
Nah, I'm not entirely sure if it's 50%. Since he doesn't go in-depth about the actual protocols on the site, I just googled "IF recomp" and stumbled upon a couple of threads and articles which all said 50% on rest days. Martin himself could advice his clients to eat more, I don't know.
If you think about it though, if all your carbs would come from veggies you would eat a lot of less calories. 50% may be quite reasonable then. Anyway, I think it is excessive and couldn't bare to eat only sallad, meat and fat every other day. I will continue like I do now and if I stall, I will increase rest day cals. If weight increases to fast, I simply drop the cals on those off days. Seems like the easy way to go about it.