Advice on carbs and fat ratio
BigJes37
Posts: 82 Member
Ok so in the last 4 weeks I've maintained my weight and body fat % even with adding 700 calories in that time frame. I boosted my calories to 4000 non training days and 4500 on training days. Now in doing this it jumped my proteins up which I didn't want cause I try to keep them around 1 pound per pound of body weight. Where should I add carbs or fats or what? Just looking for different opinions.
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Replies
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You can add fat or carbs. Looking at your diary, you have some good flexibility. If you want to reduce proteins a bit, I would take away from the double scoop of whey. If you want, you can time some of your nutrients around your workout to see if that would improve performance, especially since you are lean.1
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Carbs will make your workouts better. Fats should mostly stay around 0.5 per pound. If you follow a traditional diet.2
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butterbuns123 wrote: »Carbs will make your workouts better. Fats should mostly stay around 0.5 per pound. If you follow a traditional diet.
That would mean I have to eat alot more carbs. It's hard to do without a ton of sugars. That interesting though I didn't know the traditional diet with the .5 thank you answer0 -
butterbuns123 wrote: »Carbs will make your workouts better. Fats should mostly stay around 0.5 per pound. If you follow a traditional diet.
That would mean I have to eat alot more carbs. It's hard to do without a ton of sugars. That interesting though I didn't know the traditional diet with the .5 thank you answer
Whats wrong with sugar? I limit added sugars but go to town on some fruit. And sugars are highly beneficial in a bulk.0 -
butterbuns123 wrote: »Carbs will make your workouts better. Fats should mostly stay around 0.5 per pound. If you follow a traditional diet.
That would mean I have to eat alot more carbs. It's hard to do without a ton of sugars. That interesting though I didn't know the traditional diet with the .5 thank you answer
Whats wrong with sugar? I limit added sugars but go to town on some fruit. And sugars are highly beneficial in a bulk.
To a certain extent yes but going overboard can excess body fat gain. I'm ok and know there will be some fat gain in a bulk but just try to minimize what I can.
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You can add fat or carbs. Looking at your diary, you have some good flexibility. If you want to reduce proteins a bit, I would take away from the double scoop of whey. If you want, you can time some of your nutrients around your workout to see if that would improve performance, especially since you are lean.
I do appreciate your feedback thank you.0 -
butterbuns123 wrote: »Carbs will make your workouts better. Fats should mostly stay around 0.5 per pound. If you follow a traditional diet.
That would mean I have to eat alot more carbs. It's hard to do without a ton of sugars. That interesting though I didn't know the traditional diet with the .5 thank you answer
Whats wrong with sugar? I limit added sugars but go to town on some fruit. And sugars are highly beneficial in a bulk.
To a certain extent yes but going overboard can excess body fat gain. I'm ok and know there will be some fat gain in a bulk but just try to minimize what I can.
The size of your surplus is what controls fat gains, not necessarily the composition of your calories. Carbs spike insulin. Insulin actives mTOR which is one driver of protein synthesis (Leucine and mechanical stress is the others). This in turn will drive muscle growth. Additionally, sugars and carbs prevent degradation of protein. Which means it's less likely to converted to glucose, meaning it will be utilize to rebuild muscle mass instead of being converted to energy.
With that said, there are plenty of high carb/lower sugar foods if you want to go that approach; quinoa, oats, rice, potatoes. But if you aren't comfortable with that, you will have to go fats.5 -
One more thing to add - in the context of your question, if you want to limit protein, then you have two options... carbs or fats. If you don't want sugar (new variable) you are largely going to be left with fats.
If you really want to get overly pedantic, dietary fats will convert to body fat more easily than carbs due to them being lipid. Also, overfeeding studies have shown that carbs are less likely to be converted to fat due to de novo lipogenesis. But that is just going down a rabbit hole at that point. It's semantics and may not matter too much.3 -
butterbuns123 wrote: »Carbs will make your workouts better. Fats should mostly stay around 0.5 per pound. If you follow a traditional diet.
That would mean I have to eat alot more carbs. It's hard to do without a ton of sugars. That interesting though I didn't know the traditional diet with the .5 thank you answer
Whats wrong with sugar? I limit added sugars but go to town on some fruit. And sugars are highly beneficial in a bulk.
To a certain extent yes but going overboard can excess body fat gain. I'm ok and know there will be some fat gain in a bulk but just try to minimize what I can.
The size of your surplus is what controls fat gains, not necessarily the composition of your calories. Carbs spike insulin. Insulin actives mTOR which is one driver of protein synthesis (Leucine and mechanical stress is the others). This in turn will drive muscle growth. Additionally, sugars and carbs prevent degradation of protein. Which means it's less likely to converted to glucose, meaning it will be utilize to rebuild muscle mass instead of being converted to energy.
With that said, there are plenty of high carb/lower sugar foods if you want to go that approach; quinoa, oats, rice, potatoes. But if you aren't comfortable with that, you will have to go fats.
Very interested I like this. I will look more into it. I've done alot of those carbs but when consuming alot of food eating becomes a major chore so lately I been trying to drink my foods and eating faster.0 -
One more thing to add - in the context of your question, if you want to limit protein, then you have two options... carbs or fats. If you don't want sugar (new variable) you are largely going to be left with fats.
If you really want to get overly pedantic, dietary fats will convert to body fat more easily than carbs due to them being lipid. Also, overfeeding studies have shown that carbs are less likely to be converted to fat due to de novo lipogenesis. But that is just going down a rabbit hole at that point. It's semantics and may not matter too much.
Not actually trying to limit protein it's just with the increase of calories I was going to keep protein where there at thus needing to increase carbs/fats. Great info. I've always just tested things on myself over the last 15 years and seen how my body reacts. When cutting I've found carb cycling worked well for me and I've tried high fa low carbs also but really haven't seen the same results.0 -
http://www.simplyshredded.com/research-review-the-dirt-on-clean-eating-written-by-nutrition-expert-alan-aragon.html
You may find this interesting. And by all means, utilize methods that you find beneficial. There are various reason why something works better than another method; dietary compliance being a huge part of that.1 -
http://www.simplyshredded.com/research-review-the-dirt-on-clean-eating-written-by-nutrition-expert-alan-aragon.html
You may find this interesting. And by all means, utilize methods that you find beneficial. There are various reason why something works better than another method; dietary compliance being a huge part of that.
Your thoughts on dairy and it lowering testosterone in men?0 -
http://www.simplyshredded.com/research-review-the-dirt-on-clean-eating-written-by-nutrition-expert-alan-aragon.html
You may find this interesting. And by all means, utilize methods that you find beneficial. There are various reason why something works better than another method; dietary compliance being a huge part of that.
Your thoughts on dairy and it lowering testosterone in men?
Haven't really seen any concrete studies that would suggest causation. The bigger concern would to very low dietary fat, since fat is a hormone regulator.0 -
If that is you in your profile picture, I am surprised you have achieved an impressive physical with pitifully minimal knowledge on nutrition.
Calories > macronutrients > meal timing
Keep protein at 1g/lb if thats what you feel is good for you, fats at 0.4g/lb as a minimum for hormonal function and then carbs. Personally I like higher fats and lower carbs so I'm not constantly full.0 -
http://www.simplyshredded.com/research-review-the-dirt-on-clean-eating-written-by-nutrition-expert-alan-aragon.html
You may find this interesting. And by all means, utilize methods that you find beneficial. There are various reason why something works better than another method; dietary compliance being a huge part of that.
Your thoughts on dairy and it lowering testosterone in men?
Haven't really seen any concrete studies that would suggest causation. The bigger concern would to very low dietary fat, since fat is a hormone regulator.
Yes would agree.
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trigden1991 wrote: »If that is you in your profile picture, I am surprised you have achieved an impressive physical with pitifully minimal knowledge on nutrition.
Calories > macronutrients > meal timing
Keep protein at 1g/lb if thats what you feel is good for you, fats at 0.4g/lb as a minimum for hormonal function and then carbs. Personally I like higher fats and lower carbs so I'm not constantly full.
One does not need to have advanced knowledge of nutrition or training to achieve a fantastic physique. Many people have coaches who detail all the information out for them. It doesn't mean its any less impressive.2 -
One does not need to have advanced knowledge of nutrition or training to achieve a fantastic physique. Many people have coaches who detail all the information out for them. It doesn't mean its any less impressive.
I have no idea how or why someone would follow a coach blindly without absorbing an iota of information on macro's. I do not disagree that it is still impressive.0 -
trigden1991 wrote: »If that is you in your profile picture, I am surprised you have achieved an impressive physical with pitifully minimal knowledge on nutrition.
Calories > macronutrients > meal timing
Keep protein at 1g/lb if thats what you feel is good for you, fats at 0.4g/lb as a minimum for hormonal function and then carbs. Personally I like higher fats and lower carbs so I'm not constantly full.
Sorry if it sounds pitiful to you. No matter anyone's research or study they may read it's not always full proof. The body is a unique thing. I've disproved many theories with my own experiences over 15+ years of using myself as a test subject. I don't have degrees but have friends that do and who I turn to. It's all been trial and error for me some good some very bad. That profile pic came at a show I decided to do 12 weeks out at 12.8% bf and 218 lbs in that pic I was 5.5% 195lbs. I did that with the carb cycling method and with the help of my friend on the nutritional parts. I'm still learning and hence the reason for the post. I've put on 30 lbs of lean muscle throughout my years on a very poor genetic frame. Thanks for your judgement.1 -
trigden1991 wrote: »One does not need to have advanced knowledge of nutrition or training to achieve a fantastic physique. Many people have coaches who detail all the information out for them. It doesn't mean its any less impressive.
I have no idea how or why someone would follow a coach blindly without absorbing an iota of information on macro's. I do not disagree that it is still impressive.
I would challenge the ignorance that they aren't picking up on information. It's obviously that the OP has a solid foundation of how to do things, even if he doesn't exactly know why everything is occurring. Considering the vast amount of conflicting evidence out there, especially in the bodybuilding world, it can be difficult to sift through all the data to determine why something is working. Ultimately, why something is working may not be as big of a concern to a person as the results. I have worked with several people. When they ask why, I give them why I believe it's working. But many of them are more concerned with the result, as opposed to the science behind it.2 -
trigden1991 wrote: »If that is you in your profile picture, I am surprised you have achieved an impressive physical with pitifully minimal knowledge on nutrition.
Calories > macronutrients > meal timing
Keep protein at 1g/lb if thats what you feel is good for you, fats at 0.4g/lb as a minimum for hormonal function and then carbs. Personally I like higher fats and lower carbs so I'm not constantly full.
Sorry if it sounds pitiful to you. No matter anyone's research or study they may read it's not always full proof. The body is a unique thing. I've disproved many theories with my own experiences over 15+ years of using myself as a test subject. I don't have degrees but have friends that do and who I turn to. It's all been trial and error for me some good some very bad. That profile pic came at a show I decided to do 12 weeks out at 12.8% bf and 218 lbs in that pic I was 5.5% 195lbs. I did that with the carb cycling method and with the help of my friend on the nutritional parts. I'm still learning and hence the reason for the post. I've put on 30 lbs of lean muscle throughout my years on a very poor genetic frame. Thanks for your judgement.
You lost 7% bodyfat, 6lbs of lean mass and got down to sub 6% in 12 weeks?0 -
trigden1991 wrote: »trigden1991 wrote: »If that is you in your profile picture, I am surprised you have achieved an impressive physical with pitifully minimal knowledge on nutrition.
Calories > macronutrients > meal timing
Keep protein at 1g/lb if thats what you feel is good for you, fats at 0.4g/lb as a minimum for hormonal function and then carbs. Personally I like higher fats and lower carbs so I'm not constantly full.
Sorry if it sounds pitiful to you. No matter anyone's research or study they may read it's not always full proof. The body is a unique thing. I've disproved many theories with my own experiences over 15+ years of using myself as a test subject. I don't have degrees but have friends that do and who I turn to. It's all been trial and error for me some good some very bad. That profile pic came at a show I decided to do 12 weeks out at 12.8% bf and 218 lbs in that pic I was 5.5% 195lbs. I did that with the carb cycling method and with the help of my friend on the nutritional parts. I'm still learning and hence the reason for the post. I've put on 30 lbs of lean muscle throughout my years on a very poor genetic frame. Thanks for your judgement.
You lost 7% bodyfat, 6lbs of lean mass and got down to sub 6% in 12 weeks?
Yes. Not the best way to do it needed more time but now I know better. Lose to much muscle trying to cut that much that fast. Even my coach said I could be ready in that time but not ideal. It's takes a long time to regain those losses back.0 -
Yes. Not the best way to do it needed more time but now I know better. Lose to much muscle trying to cut that much that fast. Even my coach said I could be ready in that time but not ideal. It's takes a long time to regain those losses back.
Genuine curiosity here; was this with "supplements"?1 -
@trigden1991. Some advice if I may. Coming across the way you did and the words you choose can turn individuals away from a healthier lifestyle in general. It's hard enough for some to even step foot in a gym which is intimidating in it self let along having the confidence to ask a question knowing they might be belittled or put down. I've seen this many times. So I caution you to think and be open to where others might be in there journey. Having 5 kids and a wife who hates the whole fitness seen because of this reason makes it hard to convince them there is a good side to it.4
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@trigden1991. Some advice if I may. Coming across the way you did and the words you choose can turn individuals away from a healthier lifestyle in general. It's hard enough for some to even step foot in a gym which is intimidating in it self let along having the confidence to ask a question knowing they might be belittled or put down. I've seen this many times. So I caution you to think and be open to where others might be in there journey. Having 5 kids and a wife who hates the whole fitness seen because of this reason makes it hard to convince them there is a good side to it.
It also makes it hard for an ignoramus like me,who is just starting out,to post asking for advice
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