High carb people who have lost fat effectively?
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Are we doing pics in here?
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Whoa where did this topic head? Not that I'm complaining!
@jonnythan, how have I not seen those pics before?
@Achyra and ILiftHeavyAcrylics, I've seen yours before but they're also amazing!
Ok back on topic. I don't really track my carb macro, I'm more focused on hitting my protein goal (I have no problem with hitting my fat macro - I love all things fat!) so whatever is left is usually carbs. That means some days are high and some are low. Typically about 50% of my diet is carbs.0 -
Over 200g carbs a day. 5'10. 134Ibs. 12-14% bodyfat.
Please excuse the gym toilet making a fleeting appearance, lol.
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You guys all look so great!!!
And thanks krispy for that article!
The truth is I actually have done well so far with high carb and lifting to ensure LBM isn't lost while I'm on my deficit. Here's my progress pic from last summer from May to July that I actually forgot about until now haha. My current BF% is a liiiiiiiiittle higher than in the July pic, but I guess I also have personal proof that high carbs don't = holding on to fat.
I guess I just tend to negate my own success when I'm constantly bombarded with "*kitten* CARBS"0 -
BTW you will want to raise your protein goal to optimize fat loss. Higher protein intake helps preserve muscle so more of the weight lost is fat.
^second this. General rule of thumb is around 1g of protein per pound of lean body mass
Yep.
Protein and fat should be looked at as minimums, fill in the rest however you like, but those are pretty important to hit on a regular basis.0 -
Okay, how about if I set my goal so that I'm shooting for 88g on non-workout days (only 1-2 days a week, 2 being rare) and ~100 on days when I work out?0
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Ditto above - exactly what I've been doing and it worked really well for fat loss and muscle retention. I cycle a lot and so need my carbs (highest one day total = 674g!).BTW you will want to raise your protein goal to optimize fat loss. Higher protein intake helps preserve muscle so more of the weight lost is fat.
^second this. General rule of thumb is around 1g of protein per pound of lean body mass
Yep.
Protein and fat should be looked at as minimums, fill in the rest however you like, but those are pretty important to hit on a regular basis.
In order of priority when I was losing weight:
Calories - protein - fat - the rest falls wherever it falls (unless I'm doing a long ride then I'll boost my complex and simple carbs for energy/endurance).0 -
Ah. Okay. So if I focused on getting ~100g protein on exercise days (6, sometimes 5, days a week), I'd be good in that dept?0
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Ah. Okay. So if I focused on getting ~100g protein on exercise days (6, sometimes 5, days a week), I'd be good in that dept?
Protien is based on LBM...1g for every pound of Lean body mass...I aim for 120g a day...
Oh and as for the carbs my goal is 180g...I get at least 150 usually...0 -
Yes, I know about LBM/protein stuff. I just haven't been good about actually sticking to my goals with regards to that macro. What I'm wondering is if 88g would suffice for a base goal before exercise, since it's hard to achieve 100g protein on 1400 calories flat (AKA without any earned exercise calories), which is what I'm stuck with on my rest days.0
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Is 88 grams at least 0.8 grams per pound of your lean mass? Would it be possible for you to base your protein goal off of a weekly total instead of a daily total? So say you need 100 grams daily. That would be 700 for the week. So maybe you could split that 700 however you want over those 7 days? I am not sure that is okay though so don't take my word as gospel.0
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In for pics and info. I have stalled with fat loss for what feels like forever. I'm now on my 2nd week of carb cycling between 125g and up to 200g. I've done quite badly with it this week due to birthday parties and pure lack of self control but last week my scale was starting to show a downward trend over the week (I know how inaccurate home scales are for measuring) and I was hopeful that carb cycling and finishing the week with a slightly lower average of carbs than I usually consume would work to shift the last few lbs of fat.0
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I usually eat between 400 and 500 g of carbs a day, but these are all beans, brown rice, sweet potatoes, fruit, and veg, kinda stuff so I am eating lots and am usually stuffed and I have had no problem losing.
Agree with the others - Set your protein goal, then your fat goal, and then you can eat carbs for the rest. You don't have to give up sugars and cakes and stuff (Dr.'s advice excepted) but if you want to maximize your nutrients and meet all your micro goals then you are better to include more of the beans, greens and some fruit.
Good luck.0 -
Should add that there are some great progress pics on here. Congrats to all those who posted pics :drinker: ...... Oh, ok,..... and to those who have lost but didn't post pics too :laugh:0
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Hey guys! Just to respond to a couple of the points made:
-I do have a hemp protein powder, which I am planning on using once the weather warms up more. I just HATE having cold smoothies when it's rainy. Ruins my whole day.
I mix protein powder in my coffee. Why not give that a shot?0 -
I could try that! Hemp protein has a very strong flavour, though. Maybe in some hot chocolate almond milk...0
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I don't know if I count as high carb, but I'm between 150-200 most days and have done well at getting the fat off. I approach the whole fat loss thing as hitting my protein (I'm a little high at 120g/day) and then letting the rest fall where they will while focusing on my training to better attack the fat. It is what I find works for me so I keep at that.0
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5 yrs ago on nutrition forums 150-200 carbs would have been considered a low carb diet.......
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For science! The week 1 was June 21st 2013. The rest is current.
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I'm interested in your gluten free protein sources. Other than legumes and what not, what are they? I was over at a vegan friend's house and hungry. Everything with protein in it that she offered me had gluten in it. So I just ate veggies and fruit.0
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I love science.0
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tofu? it's made out of legumes, but i don't really consider it a "legume"I'm interested in your gluten free protein sources. Other than legumes and what not, what are they? I was over at a vegan friend's house and hungry. Everything with protein in it that she offered me had gluten in it. So I just ate veggies and fruit.
i eat a builder bar almost every day. the protein in there comes from soy, too.
and then "real" legumes like actual whole beans!
i also do a lot of baking with high-protein flours like chickpea and quinoa0 -
Great results people that posted pics. As someone else mentioned do not consider 150g high carb. But probably a good amount for a lot of us who are not so active. I started as a 20g low carber and still find it hard to let myself eat a lot of carbs. Would never go back to 20g. That was a big mistake for me.0
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I'm not a "high carb" person; I feel best when my carbs are on the lower end for the majority of my days.
But there are plenty, plenty of people who lose just fine and feel great eating a high carb diet. Not sure why anybody would think otherwise.0
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