Carbs and protein
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nichell88
Posts: 364 Member
So I'm focused on consuming high protein, and Ive been very successful most recently. Ive added whey protein powder to my diet about a week ago and since then have been averaging about 1.1g of protein per pound of body weight. I've also been focused on keeping my carbs low but wanted to get an idea from others as to what is considered "low carb". I am averaging about 90g carbs a day but sometimes closer to 100g. Carbs, on average, account for 25% of my diet now. Too low? Appropriate? My goal is fat loss and toning
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Replies
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Low carb is considered anything under 140g. But if your goal is to cut fat and maintain muscle, then calories and protein are a larger driver, as well as training. But it should also be noted, that carbs are an additive effect in the support of muscle growth or sustainment. So if anything, I'd cut fat a bit and increase carbs since they are anticatabolic and inhibit protein degradation.1
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Low carb is under 100-150g per day. Really low carb is under 50g. I aim for about 20g. You would be moderately low carb, I guess.0
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I am moderately low carb at about 100g. Before i was in ketosis, and realized my body felt better when i ate more. That was when i was lifting and walking consistently. Just find that sweet spot of macro intake with a focus on protein, and you'll be fine.0
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What's your training schedule like?
I work with a nutrition coach who has me on 155g of protein, 55g of fat, and 165/195g of carbs, depending on whether its a training day. My goals are to continue to increase strength while leaning out. I was staying away from carbs like the plaque until I started working with her, and since upping my intake, my energy has shot up and even though its only been a few weeks, I'm gaining strength while leaning out. Scale doesn't reflect it, but the photos and measurements sure do.0 -
What's your training schedule like?
I work with a nutrition coach who has me on 155g of protein, 55g of fat, and 165/195g of carbs, depending on whether its a training day. My goals are to continue to increase strength while leaning out. I was staying away from carbs like the plaque until I started working with her, and since upping my intake, my energy has shot up and even though its only been a few weeks, I'm gaining strength while leaning out. Scale doesn't reflect it, but the photos and measurements sure do.
I do strength training 3 days a week. Recently I have been doing dropsets on opposite muscle groups. Then I do some steady state cardio. 3 days a week i do HIIT on the treadmill, then some steady state as well. I rest one day a week. I still maintain a caloric deficit, but I have recently increased by calorie/protein intake as I am confident that I was losing a substantial amount of lean tissue as I was losing weight (ive lost about 35lbs in 3+ months) so my deficit is much smaller. Ive been monitoring my bf%0 -
What's your training schedule like?
I work with a nutrition coach who has me on 155g of protein, 55g of fat, and 165/195g of carbs, depending on whether its a training day. My goals are to continue to increase strength while leaning out. I was staying away from carbs like the plaque until I started working with her, and since upping my intake, my energy has shot up and even though its only been a few weeks, I'm gaining strength while leaning out. Scale doesn't reflect it, but the photos and measurements sure do.
I do strength training 3 days a week. Recently I have been doing dropsets on opposite muscle groups. Then I do some steady state cardio. 3 days a week i do HIIT on the treadmill, then some steady state as well. I rest one day a week. I still maintain a caloric deficit, but I have recently increased by calorie/protein intake as I am confident that I was losing a substantial amount of lean tissue as I was losing weight (ive lost about 35lbs in 3+ months) so my deficit is much smaller. Ive been monitoring my bf%
What kind of programming do you do? Is this a structure program? Can you provide any more details about it?0 -
What's your training schedule like?
I work with a nutrition coach who has me on 155g of protein, 55g of fat, and 165/195g of carbs, depending on whether its a training day. My goals are to continue to increase strength while leaning out. I was staying away from carbs like the plaque until I started working with her, and since upping my intake, my energy has shot up and even though its only been a few weeks, I'm gaining strength while leaning out. Scale doesn't reflect it, but the photos and measurements sure do.
I do strength training 3 days a week. Recently I have been doing dropsets on opposite muscle groups. Then I do some steady state cardio. 3 days a week i do HIIT on the treadmill, then some steady state as well. I rest one day a week. I still maintain a caloric deficit, but I have recently increased by calorie/protein intake as I am confident that I was losing a substantial amount of lean tissue as I was losing weight (ive lost about 35lbs in 3+ months) so my deficit is much smaller. Ive been monitoring my bf%
What kind of programming do you do? Is this a structure program? Can you provide any more details about it?
I dont follow any type of pre determined program if thats what you are asking; I just do what I explained. I guess Im not sure what you are asking. Do you want me to get more specific as to the exercises I do and the length of my HIITs etc.?0 -
So I'm focused on consuming high protein, and Ive been very successful most recently. Ive added whey protein powder to my diet about a week ago and since then have been averaging about 1.1g of protein per pound of body weight. I've also been focused on keeping my carbs low but wanted to get an idea from others as to what is considered "low carb". I am averaging about 90g carbs a day but sometimes closer to 100g. Carbs, on average, account for 25% of my diet now. Too low? Appropriate? My goal is fat loss and toning
I'd consider that moderately low carb. Is it appropriate? It's fine if you like it, and many other macro breakdowns would be too. You don't need that much protein or to be that low in carbs to lose fat, but if it makes it easier for you, great. If you want lower carb or higher carb, that would be fine too. More important (for nutrition, not fat loss) is what you choose within those macros and what your overall diet looks like.0 -
What's your training schedule like?
I work with a nutrition coach who has me on 155g of protein, 55g of fat, and 165/195g of carbs, depending on whether its a training day. My goals are to continue to increase strength while leaning out. I was staying away from carbs like the plaque until I started working with her, and since upping my intake, my energy has shot up and even though its only been a few weeks, I'm gaining strength while leaning out. Scale doesn't reflect it, but the photos and measurements sure do.
I do strength training 3 days a week. Recently I have been doing dropsets on opposite muscle groups. Then I do some steady state cardio. 3 days a week i do HIIT on the treadmill, then some steady state as well. I rest one day a week. I still maintain a caloric deficit, but I have recently increased by calorie/protein intake as I am confident that I was losing a substantial amount of lean tissue as I was losing weight (ive lost about 35lbs in 3+ months) so my deficit is much smaller. Ive been monitoring my bf%
What kind of programming do you do? Is this a structure program? Can you provide any more details about it?
I dont follow any type of pre determined program if thats what you are asking; I just do what I explained. I guess Im not sure what you are asking. Do you want me to get more specific as to the exercises I do and the length of my HIITs etc.?
What does your lifting program look like. What moves and the rep/set range. Is it barbell, free weights, machines?0 -
What's your training schedule like?
I work with a nutrition coach who has me on 155g of protein, 55g of fat, and 165/195g of carbs, depending on whether its a training day. My goals are to continue to increase strength while leaning out. I was staying away from carbs like the plaque until I started working with her, and since upping my intake, my energy has shot up and even though its only been a few weeks, I'm gaining strength while leaning out. Scale doesn't reflect it, but the photos and measurements sure do.
I do strength training 3 days a week. Recently I have been doing dropsets on opposite muscle groups. Then I do some steady state cardio. 3 days a week i do HIIT on the treadmill, then some steady state as well. I rest one day a week. I still maintain a caloric deficit, but I have recently increased by calorie/protein intake as I am confident that I was losing a substantial amount of lean tissue as I was losing weight (ive lost about 35lbs in 3+ months) so my deficit is much smaller. Ive been monitoring my bf%
What kind of programming do you do? Is this a structure program? Can you provide any more details about it?
I dont follow any type of pre determined program if thats what you are asking; I just do what I explained. I guess Im not sure what you are asking. Do you want me to get more specific as to the exercises I do and the length of my HIITs etc.?
What does your lifting program look like. What moves and the rep/set range. Is it barbell, free weights, machines?
So it depends on the day, but for legs I do squats with the smith machine, step ups, barbell one-legged squats, leg press, leg curls, hamstring curls, deadlift...really depends on the day. I do bicep curls, tricep extensions, tricep pushdowns, kickbacks for arms. Lat pull downs, dumbbell rows, underhand pull downs, barbell/dumbbell incline bench pulls, bent over rows for back. bench press and butterfly for chest. glute bridges and barbell hip thrusts for glutes. Idk, all different exercises, some with machines and some with free weights.0 -
What's your training schedule like?
I work with a nutrition coach who has me on 155g of protein, 55g of fat, and 165/195g of carbs, depending on whether its a training day. My goals are to continue to increase strength while leaning out. I was staying away from carbs like the plaque until I started working with her, and since upping my intake, my energy has shot up and even though its only been a few weeks, I'm gaining strength while leaning out. Scale doesn't reflect it, but the photos and measurements sure do.
I do strength training 3 days a week. Recently I have been doing dropsets on opposite muscle groups. Then I do some steady state cardio. 3 days a week i do HIIT on the treadmill, then some steady state as well. I rest one day a week. I still maintain a caloric deficit, but I have recently increased by calorie/protein intake as I am confident that I was losing a substantial amount of lean tissue as I was losing weight (ive lost about 35lbs in 3+ months) so my deficit is much smaller. Ive been monitoring my bf%
What kind of programming do you do? Is this a structure program? Can you provide any more details about it?
I dont follow any type of pre determined program if thats what you are asking; I just do what I explained. I guess Im not sure what you are asking. Do you want me to get more specific as to the exercises I do and the length of my HIITs etc.?
What does your lifting program look like. What moves and the rep/set range. Is it barbell, free weights, machines?
Like i said, I recently started doing dropsets. Prior to that I'd usually do 4-5 sets of like 8-10 reps of whatever exercise I was doing that day0 -
What's your training schedule like?
I work with a nutrition coach who has me on 155g of protein, 55g of fat, and 165/195g of carbs, depending on whether its a training day. My goals are to continue to increase strength while leaning out. I was staying away from carbs like the plaque until I started working with her, and since upping my intake, my energy has shot up and even though its only been a few weeks, I'm gaining strength while leaning out. Scale doesn't reflect it, but the photos and measurements sure do.
I do strength training 3 days a week. Recently I have been doing dropsets on opposite muscle groups. Then I do some steady state cardio. 3 days a week i do HIIT on the treadmill, then some steady state as well. I rest one day a week. I still maintain a caloric deficit, but I have recently increased by calorie/protein intake as I am confident that I was losing a substantial amount of lean tissue as I was losing weight (ive lost about 35lbs in 3+ months) so my deficit is much smaller. Ive been monitoring my bf%
What kind of programming do you do? Is this a structure program? Can you provide any more details about it?
I dont follow any type of pre determined program if thats what you are asking; I just do what I explained. I guess Im not sure what you are asking. Do you want me to get more specific as to the exercises I do and the length of my HIITs etc.?
What does your lifting program look like. What moves and the rep/set range. Is it barbell, free weights, machines?
So it depends on the day, but for legs I do squats with the smith machine, step ups, barbell one-legged squats, leg press, leg curls, hamstring curls, deadlift...really depends on the day. I do bicep curls, tricep extensions, tricep pushdowns, kickbacks for arms. Lat pull downs, dumbbell rows, underhand pull downs, barbell/dumbbell incline bench pulls, bent over rows for back. bench press and butterfly for chest. glute bridges and barbell hip thrusts for glutes. Idk, all different exercises, some with machines and some with free weights.
Do you do the same moves each session?0 -
I am trying to gauge your lifting. That is largely going to provide the most benefit to sustain your muscles and "tone". Sorry to go on a tangent regarding training.
BTW, whether or not if your carbs are appropriate depends on if it can support your training and allow you to stay within your calorie goal.0 -
I am trying to gauge your lifting. That is largely going to provide the most benefit to sustain your muscles and "tone". Sorry to go on a tangent regarding training.
BTW, whether or not if your carbs are appropriate depends on if it can support your training and allow you to stay within your calorie goal.
I can and it does. and no, I rotate day by day, usually doing opposing muscle groups. Sorry, thought Id mentioned that.So some days Ill do machine squats and hamstring curls, for example, and another day I might do leg curls and deadlifts.0 -
I am trying to gauge your lifting. That is largely going to provide the most benefit to sustain your muscles and "tone". Sorry to go on a tangent regarding training.
BTW, whether or not if your carbs are appropriate depends on if it can support your training and allow you to stay within your calorie goal.
I can and it does. and no, I rotate day by day, usually doing opposing muscle groups. Sorry, thought Id mentioned that.So some days Ill do machine squats and hamstring curls, for example, and another day I might do leg curls and deadlifts.
Ok. Something to consider down the road is getting onto a structure routine and track progress. Progressive overload with a focus on the 4 main lifts will help minimize the effort while maximizing the results. More often than not, I see new people do a bunch of random moves and include all kinds of sets (drop sets, superset, etc...) but not address the most basic of requirements (not saying you aren't) which is building a solid foundation prior to getting involved in crazy progression schemes; and I am also speaking from experience... spent way too much time with dumbbells and bro-splits.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p10
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