How many grams of carbs when trying to increase muscle?

DizzyLinds

I had a dilemma yesterday and went way over carbs, approx 170g. I did however have 177g protein. I'm trying to increase lean muscle and i'm not sure how many grams of carbs i should be consuming. I find if i go way low on them i feel very lethargic. yesterday i thought i'd go higher as i had a personal training session which involves sprints, kettle bells and plyometric training. I did feel a bit sick before i went which i think was a sign i'd consumed too many. I just want some advice on minimum/maximum abouts to aid my training but not cause excess fat.

PercivalHackworth

For proteins synthesis, we usually take from 1,5 gr to 2,2 gram per kilos.
If you weight 60 kilos, you should eat 120 grams at top (not sure for girls though)

Also make sure to eat enough basal food if you want to avoid calcium issues (calcium is used in order to reduce body's acidity that protein intake creates). By eating lots of veggies, you re-establish the acid-base balance (MED)

edit : the feeling you had had nothing to do with protein intake. When you took too much of proteins, they are stored as carbs would be. So make sure you have a wealthy diet plan before taking too much of proteins

DizzyLinds

No , i know the feeling i got was from excess carbs. 120g max...wow, i went well over then!!!! I've been told to up my protein to compliment my weight training.

judgejava

depends on your muscle goals.

when i was bodybuilding i would consume about 2 grams per pound of bodyweight, my buddy who still trains heavy eats about 3 grams and he weighs 220

I was 200 + at the time.

as for carbs, play it by ear based on your fuel needs when training, if you feel you are lacking up your carbs

P.S...wow at the those pins, legtastic ;-)

HeidiMightyRawr

I was on a bulk, trying to gain muscle from July-Dec last year. I've always had 200g+ never any less (love carbs!) no matter whether building muscle or losing fat so I wouldn't worry about 170g
If I have too many I get bloated, but this isn't usually until 350g+ or 100+ from one meal.
If I have too little I get a dizzy/faint feeling, I don't know how low this is though as I've never tested it properly.

When I was on 2800 net calories I had a goal of 280g + extra after exercise.
Now I'm on 2000 net calories (trying to maintain muscle as I cut) and on 200g + extra after exercise.

I've seen a few people mention 1g per lb body weight protein minimum, 0.35g of fat per lb body weight minimum, make the rest up however you like (mostly carbs)

DizzyLinds

I have no probs with protein intake. I'm currently aiming for 150g per day. I do feel too bloated with a lot of carbs. I just know on some of my heavy training days like yesterday, consuming more might be better and then reducing it on lighter days.

DizzyLinds

P.S...wow at the those pins, legtastic ;-)
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Thankyou...i'm working hard on my legs!

judgejava

P.S...wow at the those pins, legtastic ;-)

Thankyou...i'm working hard on my legs!

it works ;-)

peace