Help educate me on carbs

[oilfeildtrash]

are you a very advanced body builder? If not, then don't overcomplicate it.

Just set a number for how many grams of carbs you want per day. Then it's up to you to decide how and when. you want to consume those carbs.

I don't have an issue with any carb sources, but I do stay away from anything that is made with processed sugars. They're okay to have on a rare special occasion, but it is never a staple in my diet.

Nope I look like shit. Barely look like I lift unfortunately. So I'll keep it simple like you said lol
Any trick to deciding how many carbs to eat?
I can't believe it's really that simple lol I'm trying to stay lean as shit while putting on muscle.

 

[oilfeildtrash]

are you fat? if yes, then maybe not.


if you want. it's not a rule.

why not a have a macro balanced meal 1-2 hours before you train. So you have the protein, the building blocks circulating already.


if that style of eating helps you with compliance and sticking to your program. then sure.


then have some carbs and get a good night sleep.


I'd say no. seems like protein post workout is more important. I don't actually know anything though.


because you are asking questions that have no right or wrong answer and are a matter of personal preference.

then finding an answer where someone presents their opinion as fact or a hard rule as so everything you now read seems contradictory.

He said it best. below...



hope you paid attention.


Am I in a massing phase or cutting phase.

The protein is going to stay 1-1.5 x bw, the fat is going to stay .3 x bw, the carbs are the variable you manipulate based on current goal to meet your calories for the day.


rice, oats, potatoes have a different/better nutritional profile than crackers or some bread



decide your macro goal. eat the number of carbs in your goal to suit your personal preference so you stick with it.

based on your words you will be saving some carbs for the evening to sleep better.

you'd also do well to have some of your days carbs before you train for energy.

where the rest fall is up to you.

Damn thank you SO much.

 

[oilfeildtrash]

If you are trying to lose bodyfat..

As someone that used to way overdo it on the micro thinking and management of carb sources, it is really counter productive to invest too much thoughts on it. If you are not diabetic or have insulin issues outside of the normal person losing fat, the glycemic index aspects are not nearly as important as you think. I wasted lots of time eating bland bullshit instead of good flavored carbs over the years. Biggest improvements have come from expanding my selections, which was in large part do to "youtube fitness" people explaining in videos. For all their misinformation, Greg Ducette and Layne Norton have some decent ones on carbs selections etc.

It is the same with always being told to not drink zero sugar drinks before the last couple years.

So have white rice if you want, popcorn (minus calorie dense additions), white potato, etc. Hell, if a snickers bar fits your macros you can eat it. Bodyfat wise (overall and oversimplified), you can adjust calories while just eating sugar as your carb source and lose fat in the short term. You just won't get the nutritional/blood sugar/health benefits of a more nutritional carb source. Calories are the same.

Overall, just choose a variety of carbohydrate sources you like to eat that are as "clean" as you can do, combine them with protein and take advantage of zero sugar and low calorie options when you can.

This is fucking solid thank you man!

 

[Badleroybrown]

works for me... doesn't mean it works for everyone. I only mentioned it as something a person can try, and see for themselves.

No it was not a knock on you.
I think water works good in the middle of the night and I wake up starving
I’ll pound a glass and it satisfies me.
But when I am pounding food and gas I wake up and I’ve been known to be cooking a burger at 200am.

 

[Send0]

Nope I look like shit. Barely look like I lift unfortunately. So I'll keep it simple like you said lol
Any trick to deciding how many carbs to eat?
I can't believe it's really that simple lol I'm trying to stay lean as shit while putting on muscle.

protein = 4 cals per gram
carbs = 4 cals per gram
fats = 9 cals per gram

Determine your maintenance calories. If you want to bulk then add 500 calories on top, to cut/lean out subtract 500 calories.

Then do the following
1g protein per lb of body weight
.2g fat per lb of body weight
Backfill the rest of your calories with carbs.

this is just an example. there are lots of ways to construct your diet. Just make sure that you are always getting a surplus of protein, that is your most important macro.

 

[Send0]

No it was not a knock on you.
I think water works good in the middle of the night and I wake up starving
I’ll pound a glass and it satisfies me.
But when I am pounding food and gas I wake up and I’ve been known to be cooking a burger at 200am.

lately I have to cut the fluids out after a certain time, otherwise I'm waking up having to piss all night. So I know exactly what you meant in your earlier post.

 

[oilfeildtrash]

protein = 4 cals per gram
carbs = 4 cals per gram
fats = 9 cals per gram

Determine your maintenance calories. If you want to bulk then add 500 calories on top, to cut/lean out subtract 500 calories.

Then do the following
1g protein per lb of body weight
.2g fat per lb of body weight
Backfill the rest of your calories with carbs.

this is just an example. there are lots of ways to construct your diet. Just make sure that you are always getting a surplus of protein, that is your most important macro.

.2 grams of fat. Got it! I'm 190 so that's around 38grams a day. I can swing that

 

[oilfeildtrash]

lately I have to cut the fluids out after a certain time, otherwise I'm waking up having to piss all night. So I know exactly what you meant in your earlier post.

That's my problem I piss like 3 times a night

 

[Send0]

.2 grams of fat. Got it! I'm 190 so that's around 38grams a day. I can swing that

Anything between .2g and . 3g of fat per lb of bodyweight is a good starting point. You can adjust later based on level of satiety, or goals.

 

[CJ]

.2 grams of fat. Got it! I'm 190 so that's around 38grams a day. I can swing that

I'd recommend that if you go that low, make sure that you have a good percentage of your fats coming from poly and monounsaturated sources. Basically stuff like olive oil, salmon or fish oil, vs things like butter and bacon. These fats serve other purposes besides simple fuel in our bodies.

 

[RowdyBrad]

With TRT the fat requirements can change because you don't need as much to optimize hormones. I just eat trace amounts from my protein sources now along with supplemented fish oil. I'd love to be able to eat almonds and nuts again though.

 

[Badleroybrown]

lately I have to cut the fluids out after a certain time, otherwise I'm waking up having to piss all night. So I know exactly what you meant in your earlier post.

As we get older and then add i to all the gear
Our prostrate don’t likey to much.
Alway get your psa check and yes it sucks but the dr sticks hi finger In My ass once a year.
But he gives me a lollipop after he says shhhhh.

 

[MarekBocanek]

Actually one point from guys was good I found on myself - processed ones vs nonprocessed. I used to calculate only calories, but the digestion went more comfortable with standard rice, potatoes (which I loved during diets) or beans while sometimes i filled my carbs almost only with pastry and some sugar stuff.
Calories sort of the same, but even the digestion was slightly worse soon and wasn t reducing fat.

 

[Reader591]

Different people like different amounts of carbs/fat ratios. I think most of what has been said here has been excellent advice. But also don’t be afraid of fat necessarily either. I use a little more moderate to higher fat when in a cut to keep me satisfied longer. I do the exact opposite in a bulk because more carbs tend to make me a little more hungry, and when eating a lot I find them much easier on my digestion.

So if you find yourself constantly hungry, and overeating your calories AND protein targets are being met and reasonably distributed among all meals (don’t get tied up on how much per meal, I just mean don’t let one meal only be a plain potato lol) possibly consider lowering some carbs and adding equivalent fat calories in.

Moral of the story is like everyone else said. Non processed carbs=good as long as that food agrees with you in ways of digestion, not tired after eating it, you don’t notice inflammation from it, etc. I’d start with well rounded meals in all the macros and go from there.

The ONLY reason I see to play with timing of carbs for now at least, is to help with cravings. If you have no issues with that, then for now your good. If you do, ask here and you’ll get good suggestions on what to try. Once you learn all that, then maybe play a little more with timing around workouts, etc. but for now that’s a waste of time and energy for you until you learn the basics and what will work for you through normal life.

 

[LiftinginIT]

I've found that I am able to focus high protein, kind of a more keto approach, build muscle and lose fat simultaneously. Not likely building at the same rate someone eating carbs is going to build but I am able to cut substantial amounts of weight per week with a combination of a high protein high fat low carb diet. I am by no means experienced, this is just the approach I decided upon when I set the goal to cut fat and with a pretty rigorous weight training routine at reasonably heavy weight so far it is working. Pairing it with a bit of fasting and so far so good. Eventually I will get down and then start to build muscle back but I am already fairly strong and less concerned about muscle mass at this point. I also drink a lot of protein isolate.

and of course, drink a lot of water.

 

[andy]

i looove them carbs

 

[Bro Bundy]

Most people know shit about carbs . Look at it as a car u don’t need a full tank of gas to go hard and full
Speed

 

[oilfeildtrash]

Most people know shit about carbs . Look at it as a car u don’t need a full tank of gas to go hard and full
Speed

Could you elaborate please?

 

[LiftinginIT]

Could you elaborate please?

Basically, you dont need to be all carbed up in order to perform. If I recall correctly your body's glycogen stores and whatnot will be used for energy if carbs are not immediately available.

 

[CJ]

Basically, you dont need to be all carbed up in order to perform. If I recall correctly your body's glycogen stores and whatnot will be used for energy if carbs are not immediately available.

Your muscles used the stored glycogen IN THAT MUSCLE, not the glucose floating around in your blood.

And you will perform better with full glycogen stores, because you'll be able to perform the task longer.

If your glycogen stores get low, you get sluggish because your body can't produce ATP as quickly as needed, so you get fatigued quickly.

And no, your muscles can never be fully depleted of glycogen, your body won't allow that. Fatigue sets in well before. I forget the numbers, but I'm confident that you never even get down to half full. In fact, you need full glycogen stores to grow optimally, as your body senses when they're low, in addition to simply having subpar workouts.

Carbs are incredibly important to athletes, and those trying to grow.