We wanted to make the Propane Protocol as simple as possible for you to follow, and now you can use our macronutrient calculator to work out your targets for fat loss or muscle gain.

We’ll let you focus on the important stuff like lifting and eating.

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59 responses to “The Propane Protocol Infographic

  1. Good job. The only thing that raises an eyebrow is that for fatloss that your enter bodyweight. Well if excessive BF% then that will push your macros for fatloss up. Would it be possible to calculate bodyweight macros for a specific percentage of desired BF% (e.g I am 20% and I want to be 8% BF, what are my macros?)

  2. Good point Fred – we would definitely take that into account with personalised plans but we wanted to make the calculator as simple as possible. The macros that would come out with each bodyweight are likely not exactly what the three of us would choose for a client for that goal because of other factors, but it’s a good starting point.

  3. I think the infographic is really good, but I do have one question. When you get to your little place on Propane Island, I ‘magine you’re gonna take out those handsome-lookin’ back squats of yours, ain’tcha?… That’s what I thought. Now that I can’t abide. How ’bout you Chakarov, can you abide it?


    Not one damn bit, sir.

    link to podcast
    also your little geezers back is rounded to fuck on pendlay rows, should be arched to fuck!

    “cut down on the cardio jackass.”

  4. Thats a really good piece of information, how would your meal times be structured on a rest day? still 2 meals with your small amount carbs in the evening ? all carbs high glycemic to spkie insulin ?

    1. Carbs would be fibrous vegetables, fruit, and starches. But you could include things like frozen yogurt, pancakes, and kids cereal if it keeps you sane.

  5. Fall said:
    Could you guys explain a little more on the ramping mode? How many sets? How many reps?

    Typically 3-5 or 6-8 reps for heavy compound movements. There is no fixed number of sets, that’s the point of ramping, you do more sets if you feel good and fewer sets if you don’t.

    I don’t even lift.
  6. So for example in Bench press:

    Warm: several sets, adding weight to every set
    Workout load: 5×80, 5×80, 3×80, 3×80 etc

  7. Looks interesting.
    How long before training to you take your pre-workout?
    Also, how long after training do you have supper?

  8. km_66 said:
    Why the shake before and not after?

    There’s no need to have a protein shake before or after, we recommend meals. But if you’re using a pre-workout product then we’re suggesting that about 30mins before training is the right time to take it.

  9. Sorry for another question…
    Curious as to what percentage of your daily calories should be consumed at lunch.
    Thanks

  10. The percentages are guidelines but you can have more or less depending on preference, provided you hit the target macros at the end of your day

  11. km_66 said:
    Sorry for another question…
    Curious as to what percentage of your daily calories should be consumed at lunch.
    Thanks

    Nevermind, found it.

  12. km_66 said:
    Sorry for another question…
    Curious as to what percentage of your daily calories should be consumed at lunch.
    Thanks
    Nevermind, found it.

  13. Hello Propane Team,

    really like your easy and simple Approach to this topic.

    Still got a few questions in my head, could you please explain in more detail?

    Im a 100kg Male who wants to build muscle. My daily Macros according to your chart is this

    Training day
    – 3720 Kcal
    – 250g Protein
    – 500g Carbs
    – 80g Fat

    Non Training day
    -3350 kcal
    -250g Protein
    -250g Carbs
    -150g Fat

    Like the Graphic it says i should eat about 20-30% of my daily calories before Training with a High fat and High PRotein Meal. Aimimg for 20-30g fat and i guess the rest of Protein.

    20-30 % of my daily caloric intake is on Training days 750-1120 and on non Training days 670-1005 kcal.

    Taking in 20-30g Fat is only about 180-270kcal. Which is pretty much nothing. So i have to add up much of it by Protein only. What do you recommend then? Lean Meat like Chicken ?

    Another Question. Eating only 20-30g of fat in my pre-Training meals will leave a big gap to the desired 80g or 150g on Training/Non-Training days. You say the Meal after Training should be High Carb and High Protein. When should i eat my remaining fat?? Or is it, to be exact, “more carbs than fat after training” and “more fat than carb before training” ?

    Thanks in Advance.

  14. Xereal said:
    20-30 % of my daily caloric intake is on Training days 750-1120 and on non Training days 670-1005 kcal.

    Taking in 20-30g Fat is only about 180-270kcal. Which is pretty much nothing. So i have to add up much of it by Protein only. What do you recommend then? Lean Meat like Chicken ?

    Another Question. Eating only 20-30g of fat in my pre-Training meals will leave a big gap to the desired 80g or 150g on Training/Non-Training days. You say the Meal after Training should be High Carb and High Protein. When should i eat my remaining fat?? Or is it, to be exact, “more carbs than fat after training” and “more fat than carb before training” ?

    Take 20-30% of your daily caloric intake, which is 750-1120kcals, and split that evenly between grams of protein and grams of fat. That would be about 60g of protein and fat before training. Then have the remaining 20g of fat after training.

  15. Really? Thought you would have told us to use the Infographic. Especially for Fat loss, because you recommend less carbs in there…

    Clarification?

  16. Guys, another question.

    You suggest taking 20g Whey Isolate pre Training and BCAA during training.

    Why do you suggest it this way?

    As far as i know, BCAA (especially leucine) does start the muscleproteinsynthesis, so wouldnt it be more beneficial to take BCAA before training and Whey afterwards?

    Thanks

  17. Hello I saw that infographic macronutrient formula is different from excel calculor.

    im confused now, wich one should i follow then?

    thanks

  18. Hey guys great website, only just found you boys.
    I’ve done leangains for loss for 12 weeks then started tinkering around with CBL for a density bulk before coming across you guys on a YouTube video chatting to Kiefer.
    Really impressed.

    Anyway…. I like the whole 2 big meal approach thing as it worked for me with fat loss, but I kind of like the whole idea of getting a small amount of whether first thing in the morning with coffee and coconut oil, I thought this would help as I have an active job (Plasterer ) and would imagine it works better for muscle growth, for muscle proteon synthesis.

    Sorry fpr the long arse comment. Whats your thoughts on breaking the fast early

    1. Hi Michael – thanks for the comment. Glad to hear you enjoy the site. Breaking the fast early is fine – the primary reason we advise it is for satiety. Having an active job could either mean more fasted activity for fat loss as you mentioned, but if you’re aiming for muscle gain there’s no harm in having a high carb/protein breakfast if it helps you hit your macros for the day.

  19. thanks for the reply, although im bulking I still like the idea of getting all my carbs later in the day, I generally feel good on fats and protein while working is this ok to do or would you advise I take in carbs for breakfast instead?

  20. michael knight said:
    thanks for the reply, although im bulking I still like the idea of getting all my carbs later in the day, I generally feel good on fats and protein while working is this ok to do or would you advise I take in carbs for breakfast instead?

    Either is fine if you hit your macros

    1. Hi John – we’re updating this soon to fix this, but rotation should be A1, B, A2, B, A1 etc. so you’re correct

  21. Sorry to pester you guys, I can only train in the morning. What should my infographic look like? ALS could I break the training up into more days with fewer excercises due to time?

  22. Hi, great plan, and much needed simplicity in the world where fads are packaged as simple fixes. And free too – a bonus!

    Just a question on nutrition and training if I may?
    Nutrition: you mention here and elsewhere on the site, meeting macros +/- and calories +/- is this say 10g and how many calories? Or is it a case of if eating lots today, to cut back tomorrow?

    Training: is it optimal to do 4 days or can we do more if we can? Eg mon, tues, thurs, fri, sun and carry on?

    Thanks!

    1. Better to stick to the training plan as written – as for calorie flexibility, we provide a progression for nutritional precision in the 10 week course, start at +/-50g and move in from there

  23. In your vid accompanying this, for the progression, you mention say 3x 10-12 for week 1 you would do 3 x 10, even if you could do more, then week 2, 3×11, then 3x 12 then up weight. This is different to the image above where you have done week 1: 3×10, 10, 10, week 2: 3 x 12, 10 ,9
    My question is do I stick to reps and not do more?

    1. Good question – better to err on the side of leaving some in the tank to allow room for further progression :)

  24. I was impressed with the simplicity of this, I am someone who trains a lot but am stuck in a fat loss rut, your calories calculator, actually has me upping my calories from where I am now, don’t get me wrong I think I have stalled in my diet and fat loss would you advice jumping straight up to 2600 or take my time am currently eating 2250 weigh 198lbs and train most nights and do a quick twenty minute cardio blast a couple of times a week in the morning

    1. Hey Stuart – if you’ve already got a good idea with your maintenance then best to gradually move towards your new calorie goal, our calculator just provides a starting point based on averages

  25. It’s more a case of I am stalling and not going anywhere with my weight loss and I am paranoid about increasing calories

  26. Hey, with regards to my Macros (which I have now calculated from the calculator) how should I adjust these on non training days?

    For example do I follow the usual protocol of reducing carbs and upping fat? Or just keep as per usual for a training day?

    Advice please! Thanks

    1. Hi Jack/Edward – the macros are a starting point which we’d recommend following as written during the 10 week course (no changes on training vs rest days), after that you could consider the Propane Tracker which offers an additional level of customisation :)

  27. Hi,

    Been following the site for a few years now. First congrats on the great consistency and excellent work.

    Do you still recommend this routine as a base or how would you feel about the Propane Protocol vs PHUL/PHAT?

    Thanks!

    1. Thanks Philip, appreciate it. We still recommend this approach although the reason we’ve taken down the main protocol page for now is that we’re working on making it a little more systematic to implement. Full version should be available free in 3-4 months :). PHAT is a similar approach which gets a thumbs up too, we use it with a couple of clients

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