As long as you are meeting minimum requirements for Protein & Fats for general health & muscle preservation, and sufficent carbohydrates to fuel your performance and recovery in the gym, the actual ratio and amount of carbohydrate to fat makes little difference to overall results.
Feel free to toggle this up and down based on your own personal preference.
As a first time user to Ganbaru, I HIGHLY recommend starting with either Prep OR Women's Foundations.
While these programs are NOT designed to be highly specialised towards fat loss, muscle building or strength, they are the ideal way to set your baseline for technique whilst covering a broad spectrum of all of the major requirements for developing a strong, resilient physique - There is sufficient volume, intensity and frequency throughout the programs to challenge you, whilst setting you up to focus on more specific goals down the road.
Don't let the descriptions fool you, these programs are not just for beginners - advanced trainees with several years of gym training experience will still find these to be extremely challenging.
In order to lose body fat you MUST be in a caloric deficit.
It is recommended to set your goal for Fat Loss to provide a more accurate calorie target
In order to build muscle optimally you should be in a calorie surplus, or at minimum, maintenance intake.
It IS possible to build muscle in a calorie deficit, but it is much slower and generally only seen in beginners/people returning after a long time off training.
While you can build muscle whilst eating at maintenance intake, it will be slower and may be a more difficult process.
It is recommended to set your goal for Muscle Building for a more accurate calorie target
You can get stronger whilst losing body fat.
Depending on your experience and amount of fat loss desired, it may be more difficult to do this long term.
If your primary goal is to build maximal strength, it is recommended to set your goal to Maintenance or Muscle Building for a more accurate calorie target that optimises performance
All prices are in USD. Monthly is automatically billed each month until cancelled. Yearly is automatically billed every year until cancelled. Lifetime All Access is 1 payment for life, NO further payments. You can cancel anytime directly in your profile or app without notice. Lifetime Access includes any/all future program releases at no additional cost. As long as you are a member you will get instant access to any future programs free of charge! Workout log, workout library, nutrition planner and programs are only available in the app.
Program overview
Phase overview
