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Well, at the end of my preparation phase, with the weight I lost I was supposed to eat 300g of carbs I think.But god damn, that's a lot I can eat 2 pounds of beef easily but carbs another story….So I started at 250g and in the morning I thought that I was a bit watery thats why I reduced the carbs. But my fats were higher at that moment, I was doing the 1:1 ratio but now I 'm around 70g fats so the carbs needs probably to be a bit higher. But my primary goal is to lose fat.I see that a lot of you are eating carbs on off days as well !300g on off days thats enormous lol !!! How much on training days?
I'm going to go against the grain here and say that nobody, especially on the internet, can tell you how many carbs are not enough/too much based on height/weight/bf%. It is completely dependent upon your metabolism health and your mitochondrial functioning. Very different from individual to individual, and can be manipulated overtime. Just because someone is 6'2 200lbs doesn't mean that their max carbs they could handle could be as low as 200g, if their metabolism isn't tuned to processing carbs as well as others.Every person needs to experiment to find their maximum caloric and carbohydrate intake, while still supporting their goals is my .02.
I'm going to go against the grain here and say that nobody, especially on the internet, can tell you how many carbs are not enough/too much based on height/weight/bf%. It is completely dependent upon your metabolism health and your mitochondrial functioning. Very different from individual to individual, and can be manipulated overtime. Just because someone is 6'2 200lbs doesn't mean that their max carbs they could handle could be as low as 200g, if their metabolism isn't tuned to processing carbs as well as others.Every person needs to experiment to find their maximum caloric and carbohydrate intake, while still supporting their goals is my .02.
I agree for the most part, there is a point where it becomes obvious that it is not enough. I'm not saying 250 g is necessarily that point, but it is on the lower side of average.While I would never neglect biology, I would also never neglect statistics.
I know it depends on the goals of the individual, but I am now of the opinion one should make sure their training is going well and eating enough to fuel that kind of performance to know just how much they can get away with to maintain weight and get stronger, roughly speaking, then adjust slightly down for body comp changes. Doing that you will usually start seeing results at a higher calorie point. Heck I am still in the feeling it out stages and went from 200-250 g a day on my cut to like 500 on average right now and still no weight gain. If I had tried to get leaner at my previous lower carb intake, I had nowhere to go and my training already started sucking at that point which will reduce caloric expenditure a lot more than people think. If you are kinda stuck, try upping the lifting volume and the carbs while keeping fats moderate and protein the same and I would be VERY surprised if you put on any appreciable amount of fat. Rev up that metabolism, then take out some of those carbs and see what happens.Instead of thinking how little can I eat to get by and lose weight, think how much can I ramp up my eating and training and not gain too much weight. Then keep the volume the same and eat a little bit less..voila.
Ok so for your size that is not enough carbs IMO. How much are you training? I would try slowly adding carbs and dropping fats to about 75 g while focusing on starchier sources as froyo and PB is definitely not ideal for replenishing your glycogen stores. You can add like 25-50 g a week in terms of carbs and I would be surprised if you do not tighten up and start kicking more ass in the gym. Try to get the carbs as high as possible without gaining more than a few pounds if you care about scale weight, but you will start seeing more vascularity and feel tighter if you are doing it right.
Stiff, what you are talking about with adding carbs in slowly - like 25-50 a week - is that total per week, or per day, per week? Thanks!
I was talking about daily average, not per week that would not make much of a difference. If you only add carbs with trace fats you can be more aggressive in my experience, but it limits your food options.
went from 200-250 g a day on my cut to like 500 on average right now and still no weight gain.
Man.. What on earth are you eating to get your carbs that high and keep fat 40-80g? Boxes of rice cakes? Ha. I can't keep my fats under 100 at a level of 300g carbs, purely because all the best carb foods have a good amount of fat, too. I just don't like rice and sweet potatoes enough to eat more than a bowl of it each night.
Stiff, what you are talking about with adding carbs in slowly - like 25-50 a week - is that total per week, or per day, per week? Thanks!
He's roughly describing Layne Norton's "reverse dieting" concept.. Layne has lots of stuff around the YouTubes and such about it if you want a little more in depth.Caveat is that, to me, Layne's ideas are very sound and smart.. But the increases I've heard him advocated (5-10g/day/week) seem a little ridiculous to me. You'd have to be METICULOUSLY weighing and measuring everything to get down to amount of pinpoint precision.
Okay, Stiff. That's what I thought. I'll give this a shot, I need to get my carbs and calories higher again, but every time I've tried backloading more, I get really watery, so this upping with 25 g per day per week sounds like a plan to begin with.
Man.. What on earth are you eating to get your carbs that high and keep fat 40-80g? Boxes of rice cakes? Ha. I can't keep my fats under 100 at a level of 300g carbs, purely because all the best carb foods have a good amount of fat, too. I just don't like rice and sweet potatoes enough to eat more than a bowl of it each night.Yes, good question. I would like to know as well.
Man.. What on earth are you eating to get your carbs that high and keep fat 40-80g? Boxes of rice cakes? Ha. I can't keep my fats under 100 at a level of 300g carbs, purely because all the best carb foods have a good amount of fat, too. I just don't like rice and sweet potatoes enough to eat more than a bowl of it each night.Yes, good question. I would like to know as well.I actually do not like super high carb diets for that reason. You have to end up eating lots of carbs with no fat. I prefer more of a balance between the macro nutrients.
I love my low fat Japanese rice pastries, rice balls, instant oats with maple syrup, sweet potatoes with cinnamon, sushi, cereal, pancakes, etc. Those all have a tiny bit of fat but my meats are super lean at this point, plus you have to consider I do have quite a few of those carbs in the form of intra workout drinks since I train more than 3 hours a day. My fats inrease a little bit but it is mostly carbs. Really, it is my peri workout nutrition that makes my carb count get so high..I would like to backload all those carbs but it is not good from a digestive or performance standpoint. So yeah, part of why my carb count is so high is HBCDs, sports drinks, maltodextrin..you know, things like that. I am not a fan of fatty carbs in general save for pastries and have naturally always gravitated toward a very bodybuilderesque diet, just with more sugar in general.
Yeah I've found rice, oatmeal, and potatoes are very good sources to get bang for your buck. Super packed with carbs! The increase is going swell however I've come to the conclusion that I need to get the froyo out of my freezer! I can't control myself when it comes to that stuff! I usually always over eat! HahahaToday's macros before I go to my two day ULC are as follows96g fat 276g carbs and 179g protein! Should be a solid backload after I dominate shoulders, arms and abs! Sent from my iPhone using Tapatalk
I love my low fat Japanese rice pastries, rice balls, instant oats with maple syrup, sweet potatoes with cinnamon, sushi, cereal, pancakes, etc. Those all have a tiny bit of fat but my meats are super lean at this point, plus you have to consider I do have quite a few of those carbs in the form of intra workout drinks since I train more than 3 hours a day. My fats inrease a little bit but it is mostly carbs. Really, it is my peri workout nutrition that makes my carb count get so high..I would like to backload all those carbs but it is not good from a digestive or performance standpoint. So yeah, part of why my carb count is so high is HBCDs, sports drinks, maltodextrin..you know, things like that. I am not a fan of fatty carbs in general save for pastries and have naturally always gravitated toward a very bodybuilderesque diet, just with more sugar in general.
So if I have understand, you have some carbs during your workout?
Not always..if it is just lifting for an hour or so without a shit ton of volume I will not, but boxing is 2 hours or more and the intra carbs help me with hydration. I can lose like 10 pounds of sweat in a workout and I can burn through full glycogen stores easily, so anything I can get in around my workout is good. Currently finding out I always need less than I think for lifting and more for boxing.
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