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Carb source

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Posted by: Missfit4all

Ok guys, i have discovered from (you all) the importance of Carbs when training. (crucial as one mentioned.) Me? I am at the in between mark ....cutting off 15 lbs./ yet building muscle at the same time? At first, i thought it best 2 avoid Carbs, (as much as possible) 2 shed lbs. (but then Carbs r needed to build?) i'm confused on Carbs and could use ur help?

May i ask what u all recommend as Good/bad Carbs? What's ur all Carb input and btw, how many grams per day is remommended?

_______________
Let's talk Carbs, thanks.


Posted by: thajeepster

low gi carbs = good
high gi carbs = bad

examples:
low = sweetpotatoes, yams, beans, whole wheat breads, pasta, brown rice, barley, lentils, oats etc...
high = sugars, anything that comes from a box, white rice, cereals, white bread etc...

To find out how many carbs you need, first find out how many cals you need, then protein, and fats... protein should normally be around 1-1.5g per lb, fats around .4 per lb, and the rest of your cals should come from carbs

so...

If you eat say 2000 cals and you are say 150lbs first you should consume 150-200g protein, and around 50-60g fats. Now thats 150-200x4=600-800 cals, and 50-60x9=450-540 cals ... so thats a total of anywhere from 1050-1340 cals, the remaining 950-660 cals should come from carbs, so you would need around 240-155g carbs, if your hoping to lose weight keep to the lower end of the carbs and the higher protien, to gain, you'd want more carbs. Use this formula once you've figured out your caloric needs.

BTW what are your stats : age height weight bf etc?


Posted by: thajeepster

not sure if my math is right, did all that in my head, but you get the general idea right... other people may not agree with what i have posted, but thats pretty much the general idea ive learned here on the forums... seems to work for most.


Posted by: Missfit4all

Quote:
Originally Posted by thajeepster
BTW what are your stats : age height weight bf etc?

Missfit's Stats:
Age = 26+12
Height = 5'5'
Weight = 145
Bf= 29% (pinch an inch!)
LBM = 103
Goal Weight = 130

___________________
Hair= sandy blonde
Eyes = Green
Smile = Big
HaHa!

Note: Per Emma, i should b consuming 100-150g. of Protein?
...yet to figure my Carbs & Fat intake?

Jeepster....U da bomb!


Posted by: gopro

Quote:
Originally Posted by Missfit4all
Missfit's Stats:
Age = 26+12
Height = 5'5'
Weight = 145
Bf= 29% (pinch an inch!)
LBM = 103
Goal Weight = 130

___________________
Hair= sandy blonde
Eyes = Green
Smile = Big
HaHa!

Note: Per Emma, i should b consuming 100-150g. of Protein?
...yet to figure my Carbs & Fat intake?

Jeepster....U da bomb!
My advice to you is to get in about 1/2 your goal weight in carbs...so about 65 g per day. Morning and post workout are the best times to take in carbs. Keep protein up at 1 to 1.25 g of goal bodyweight per day. Most fats should be from healthy sources and should be about .25-.33 g of goal bodyweight per day.


Posted by: Missfit4all

Quote:
Originally Posted by gopro
My advice to you is to get in about 1/2 your goal weight in carbs...so about 65 g per day. Morning and post workout are the best times to take in carbs. Keep protein up at 1 to 1.25 g of goal bodyweight per day. Most fats should be from healthy sources and should be about .25-.33 g of goal bodyweight per day.
Gopro, i think i love u!!
LOL! ~ jj

________________
Big Kid at heart.
thanks!


Posted by: gopro

Quote:
Originally Posted by Missfit4all
Gopro, i think i love u!!
LOL! ~ jj

________________
Big Kid at heart.
thanks!



Posted by: Leon77

Quote:
Originally Posted by thajeepster
low gi carbs = good
high gi carbs = bad

examples:
low = sweetpotatoes, yams, beans, whole wheat breads, pasta, brown rice, barley, lentils, oats etc...
except for beans and lentils all those foods have a medium to high GI

alot of healthy low GI carbs are foods that most people have never heard of, how many eat "quinoa" "wild rice" or "sprouted mung beans"? as carb choices? not many


Posted by: thajeepster

hmm.. your right, oats are relatively higher also, i think their gi is 65... but all those examples are fine carb sources when compared to the other options out there. Personally I only use sweetpotatoes/barley/and oats as my carb sources with some fruits around my workouts.


Posted by: Missfit4all

Quote:
Originally Posted by Leon77
alot of healthy low GI carbs are foods that most people have never heard of, how many eat "quinoa" "wild rice" or "sprouted mung beans"? as carb choices?
i just ordered me some "wild rice" right off the internet 2 weeks ago!

Can't say i've heard of quinoa, what is it? i do know they sell "sprouted mung beans" at our local grocers. What is the difference (in Nutrition) i wonder between the mung bean sprouts and alfalfa sprouts?

________________
Thanks for Carb sharing!


Posted by: Leon77

Quote:
Originally Posted by Missfit4all
i just ordered me some "wild rice" right off the internet 2 weeks ago!

Can't say i've heard of quinoa, what is it? i do know they sell "sprouted mung beans" at our local grocers. What is the difference (in Nutrition) i wonder between the mung bean sprouts and alfalfa sprouts?

________________
Thanks for Carb sharing!
you need to cut through all the marketing hype on oatmeal and brown rice as the healthiest Low GI carb sources, they are still good but theres even better choices out there all gluten free and have lower GI and many more vitamins and minerals, amino acids.

the best carb sources i have found and you should rotate are

Nuts and seeds
raw vegetables
sweet potatoes
Apples
Pears

Quinoa
amaranth
Wild rice
brown rice
oatmeal

sprouted Lentils
sprouted beans eg garbanzo, mung beans, adzuki, etc


Posted by: Missfit4all

Quote:
Originally Posted by Leon77
you need to cut through all the marketing hype on oatmeal and brown rice as the healthiest Low GI carb sources, they are still good but theres even better choices out there
May i ask Who is YOU?

_______________
ANY WHO... lol. i found a site that has a chart, listing ALL the fruit Carbs & Calories! Wo-A! u weren't kidding about the bananas being the highest and the berries the lowest! http://www.weightlossforall.com/calories-fruit.htm


Posted by: thajeepster

Quote:
Originally Posted by Leon77
you need to cut through all the marketing hype on oatmeal and brown rice as the healthiest Low GI carb sources, they are still good but theres even better choices out there all gluten free and have lower GI and many more vitamins and minerals, amino acids.

the best carb sources i have found and you should rotate are

Nuts and seeds
raw vegetables
sweet potatoes
Apples
Pears

Quinoa
amaranth
Wild rice
brown rice
oatmeal

sprouted Lentils
sprouted beans eg garbanzo, mung beans, adzuki, etc
You forgot pearled barley, i love this stuff.


Posted by: Missfit4all

Quote:
Originally Posted by thajeepster
You forgot pearled barley, i love this stuff.
pearled barley has my vote!

______________
Jeepster, i don't care what they say...
u is still 1 Lean Machine! LOL.


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Carb source


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