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Is there a good number to hit on carb nite for a female? I stalled for about a month (179-180). I am wondering if I over do it on carb nites. I usually take in 300g of carbs. My goal is to get down to 170-175 rangeI'm:5'817925 yrs old24.6% bfHeavy lifting 3x a week
I do around 300-350 typically. I am losing slowly but I'm okay with that. I lift 3-4x/week and do 2x/HIIT. I don't go by the scale so much though…mostly by pictures/measurements (which I need to do…I'm a slacker on the measurements)
I'd personally recommend working out your caloric maintenance and eating up to or slightly over that much on a carb night.So as an example, my maintenance is 3000kcal, So I'd have 200g protein (800kcal), maybe 90g fat (810kcal) and the remaining 1390kcal would be carbs, so roughly 300g.I would sometimes go lower on fat and higher on carbs, depends on how junky my carb choices are.I don't know your maintenance and I'm by no means a diet coach so you can ignore my advice completely, but I'd guess around 2200kcal. You could go with 100-140g protein, 50-60g fat and have the remaining calories in carbs .
I'd personally recommend working out your caloric maintenance and eating up to or slightly over that much on a carb night.So as an example, my maintenance is 3000kcal, So I'd have 200g protein (800kcal), maybe 90g fat (810kcal) and the remaining 1390kcal would be carbs, so roughly 300g.I would sometimes go lower on fat and higher on carbs, depends on how junky my carb choices are.I don't know your maintenance and I'm by no means a diet coach so you can ignore my advice completely, but I'd guess around 2200kcal. You could go with 100-140g protein, 50-60g fat and have the remaining calories in carbs .
How do you figure up your caloric maintenance? (Other than eating enough until you gain then cutting back?)
I'd personally recommend working out your caloric maintenance and eating up to or slightly over that much on a carb night.So as an example, my maintenance is 3000kcal, So I'd have 200g protein (800kcal), maybe 90g fat (810kcal) and the remaining 1390kcal would be carbs, so roughly 300g.I would sometimes go lower on fat and higher on carbs, depends on how junky my carb choices are.I don't know your maintenance and I'm by no means a diet coach so you can ignore my advice completely, but I'd guess around 2200kcal. You could go with 100-140g protein, 50-60g fat and have the remaining calories in carbs .
How do you figure up your caloric maintenance? (Other than eating enough until you gain then cutting back?)
Exactly that. There's plenty of calculators online though, they're not 100% accurate but they'll put you in the right ballpark and you can adjust from there.
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