Thread: Carb counts

If you'll go to search and type in Low carb diet, there'll be a post by w8, she's got all the info that you're looking for. I'd post it for you, but I don't know how to..

Here ....but, what kind of diet are you following. The diet listed here doesn't really cycle carbs on a daily basis...rather you go w/ protein/fat w/ veggies and have a carb up twice a week.

If you just wanted to cycle carbs you could go under 40g for one day, 90g the next, 150-175g the next....or similar numbers. Much more effective IMO to deplete and carb up bi-weekly.

My carb count for the last 4 days has been:


Mon=50
Tue=102
Wed=160
Thurs=79

From fitday.com for the last 4 days

Average Calories Total: 2045
source grams cals %total
Fat 75 672 34%
Sat: 22 196 10%
Poly: 9 78 4%
Mono: 15 131 7%
Carbs: 98 367 18%
Fiber: 6 0 0%
Protein: 237 948 48%
Alcohol: 0 0 0%



I'll try the 75G or less carbs per day for a couple of weeks and see what happens. I also do cardio 2x a week for 20 minutes each.

Since I do a moderate amount of weight lifting, will the low carb diet sap my strength and if I'm not using a lot of carbs for energy, what will be utilized instead???

Also, my protein shakes don't leave much room for meal carbs...

1 @5:00 am =20g protein 6G carbs(pre-workout)
1@ 7:00am= 40g protein, 12g carbs(after workout)
1@ 11:00am=40g protein, 12g carbs (before lunch)
1@ 3:00pm=20g protein, 6g carbs (snack before dinner)
1@9:00 or 10:00 pm 40g protein, 12g carbs (before bed)

or are these excluded??????

why are you only ingesting 12 grams of carbs post workout ?

I read somewhere that the body will use the carbs first then draw on the fat stores to get the energy required if there are not enough carbs. Is that incorrect?? Have I been eating my muscles away from not enough pre-workout carbs?? I usually eat 1/2 cup of oatmeal within 30 minutes of a workout.

U dont want to injest carbs after your workout if your doing a low carb diet while cutting.

Originally posted by twarrior
My carb count for the last 4 days has been:


Mon=50
Tue=102
Wed=160
Thurs=79

From fitday.com for the last 4 days

Average Calories Total: 2045
source grams cals %total
Fat 75 672 34%
Sat: 22 196 10%
Poly: 9 78 4%
Mono: 15 131 7%
Carbs: 98 367 18%
Fiber: 6 0 0%
Protein: 237 948 48%
Alcohol: 0 0 0%



I'll try the 75G or less carbs per day for a couple of weeks and see what happens. I also do cardio 2x a week for 20 minutes each.

Since I do a moderate amount of weight lifting, will the low carb diet sap my strength and if I'm not using a lot of carbs for energy, what will be utilized instead???

Also, my protein shakes don't leave much room for meal carbs...

1 @5:00 am =20g protein 6G carbs(pre-workout)
1@ 7:00am= 40g protein, 12g carbs(after workout)
1@ 11:00am=40g protein, 12g carbs (before lunch)
1@ 3:00pm=20g protein, 6g carbs (snack before dinner)
1@9:00 or 10:00 pm 40g protein, 12g carbs (before bed)

or are these excluded??????

If you are going low carb you have to up your fats or you'll lose muscle, not get enough calories,e tc.

What exactly are the carb counts above coming from? Are all those protein shakes? It would be easier if you posted your actual meals.

Originally posted by twarrior
I read somewhere that the body will use the carbs first then draw on the fat stores to get the energy required if there are not enough carbs. Is that incorrect?? Have I been eating my muscles away from not enough pre-workout carbs?? I usually eat 1/2 cup of oatmeal within 30 minutes of a workout.

your pre-workout nutrition is fine, if your energy is lacking then up the complex carbs to 40 grams.

it is your post work out carb intake where there is a problem. the purpose of ingesting high GI/GR carbs has 2 main functions.

1). to spike insulin and act as the most efficient transport system for creatine to skeletal muscle

2). to replenish muscle glycogen used during the training session with out concern for fat storage.

If you are not supplementing with creatine during your cutting cycle that is fine, personally I feel the benefits of creatine supplementation far outway a little bit of water retention.

Ingesting whey takes care of stimulating protein synthesis by providing amino acids. so carbs are not needed for that to occur.

No matter what phase you are in whether cutting, bulking or trying to maintain intake of carbs post workout is essential. Pre-contest would be the only exception...

Originally posted by LAM

it is your post work out carb intake where there is a problem.

No matter what phase you are in whether cutting, bulking or trying to maintain intake of carbs post workout is essential. Pre-contest would be the only exception...

Not really, spiking your insulin is only going to delay fat-burning. On a cut I would suggest no spike post w/o for optimal fat-burning.

true it may delay fat burning but there will be no fat storage...post work out is the optimum time to replenish muslce glycogen.

true you can not replenish muscle glycogen all at once but ingesting complex carbs with meals is not going to do it either.

Code:

Here is a breakdown of what I have eaten this week and their totals per fitday.com. I've also dropped from 196.5 pounds to 193 pounds this week already. I juast hope it's not muscle mass I'm losing.


Today's Foods   17 June 02

Beef, round, top round, separable lean and fat, trimmed to 1/4" fat, all grades, cooked, broiled  

                         Size         cals    fat carb prot
                       
   Beef                      16oz       704      31    0     98 
  Protein 1      serving      130       2     6     22 
  Protein 1      serving      130       2     6     22 
  distance drink serving   190        5    38     7 

Salmon, broiled  8 oz       261      12     1     36 
                 
                       Totals       1415      52   51   186 
---------------------------------------------------------------------------------


Today's Foods 18 June 02

Food Name       Serving    Cals    Fat  Carb Prot 
  Protein 1         serving    130       2      6    22 
  Protein 1         serving    130       2      6    22 
  BK Croissant   serving    500      36    26   19 
  Salmon, broiled  12 oz   391      17     1     55 
  Protein 2 serv  serving  260       2     12    44 
  Oatmeal,          1/2 cup  113      2      20     5 
  Broccoli             1 cup     213      13    13   13 
  meatloaf            8 oz     206      13    6     18 
  Protein 2 serv  serving  260       2    12    44 
                            
                           Totals  2204    90    102   241 

--------------------------------------------------------------------------------

Today's food 19 June 02

Food Name      Servings    Cals     Fat   Carb   Prot 
  Protein 1       serving       130       2     6       22 
  Protein           2 serv        260       2    12      44 
  Oatmeal,instant  6 oz      150       3    27       5 
  meatloaf           10  oz      257     16    8       23 
  Broccoli, w/ cheese  8oz   213      13   13     13 
  Pickles, dill        1 slice       1          0     0       0 
  Protein            2 serv       260       2     12     44 
  Potatoes, baked  3/4cup  91        0     21      2 
  BK Croissant       1           500      36    26     19 
  Chicken, breast, 8 oz       276       6     0       53 
  Rst beef sub/let/tom/       440      22    35     24 

                                Totals 2578    103  160  248 

--------------------------------------------------------------------------------

Today's Foods 20 June 02
  
Food Name  Serving           Cals     Fat   Carb  Prot 
  Protein 1   serving             130      2       6      22 
  Protein      2 serv               260      2      12     44 
  Oatmeal,    6 oz                 136      2      24      6 
  Protein      2 serv               260      2      12     44 
  Chicken,     10oz                539     28      0      67 
  Potatoes,    5oz                  57       0      13       1 
  Turkey, wing,5oz               216     12       0       26 
  Turkey, leg    6oz              223      9         0       34 
  Protein       2 serv             260      2        12      44 


                                Totals 2080    59      79       288 

------------------------------------------------------------------------------------

Today's food 21 june 02 (so far today)

Food Name      Serving       Cals       Fat   Carb     Prot 

Beef, flank,lean  10oz        672         37       0        79 
  Protein 1        serving      130          2        6        22 
  Protein           2 serv        260          2       12       44 
  Protein           2 serv        260          2       12       44 


                             Totals  1322         43      30     189

1400 kcals is too low!!!! Do not go below 2000 minimum.

Ditch this: BK Croissant

Switch this:Oatmeal,instant to Old fashioned oatmeal, unflavoured.

Potatoes to sweet potatoes or brown rice.

Originally posted by LAM
true it may delay fat burning but there will be no fat storage...post work out is the optimum time to replenish muslce glycogen.

true you can not replenish muscle glycogen all at once but ingesting complex carbs with meals is not going to do it either.

LAM....what you are saying is a "Truism" for most Ecto and Mesomorphs....however, as little at 30-35 grams of "active" carbs can set off lipogenesis in the IR (insulin resistant) or more Endo/Endo Meso athletes!


A well trained person can usually store upwards toward 400 grams of glycogen in the liver and muscles...so they are not always "deplete" after one W/O!

You have to ask yourself, "AM I ON A CUT, OR AIN'T I?" (ain't now being an acceptable word in the English language)


Also....the object of carbs on a cut, is not necessarily to totally "replenish" glycogen, as they usually only partially do so....we are also considering Thyroid Fuction T4 conversion and reverse T3.


DP