When trying new low carb diet, how low can I go?

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    When trying new low carb diet, how low can I go?

    Hey everyone, I am interested in giving a low (and hopefully really low) carb diet a try for once. My current diet looks something like this
    Currently I get about 2800 calories a day and I think I am pretty much at maitenance and maybe bulking a little bit.
    I know ratios are not important but my ratio does end up being about
    40/40/20 protein/carbs/fat. I am interested in taking it something more like 60/20/20. Wold this be too extreme? Also is it ok to get ALL of my carbs from veggies except maybe half a cup of oats in my PWO shake?

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    Quote Originally Posted by GOtriSports View Post
    Hey everyone, I am interested in giving a low (and hopefully really low) carb diet a try for once. My current diet looks something like this
    Currently I get about 2800 calories a day and I think I am pretty much at maitenance and maybe bulking a little bit.
    I know ratios are not important but my ratio does end up being about
    40/40/20 protein/carbs/fat. I am interested in taking it something more like 60/20/20. Wold this be too extreme? Also is it ok to get ALL of my carbs from veggies except maybe half a cup of oats in my PWO shake?
    Since you know ratios are not important, how about you stop thinking about them?

    How many grams of protein, carb and fat do you currently consume, and why are you considering switching to a different mix at the same calorie level?
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    I used the ratio because I stopped counting the exact macros about a month ago since I had pretty much gotten the hang of it and are similarly each day.
    Lets guess that right now I am around
    185g protein
    170g carbs
    70g fat

    Could I go as far as something like this?
    250g protein
    100g carbs
    75g fat?

    Or are those carbs too low? I am thinking of changing just to see the effects. I have been on a pretty static diet for about a year now and I want to see how body reacts to other diets. I also have learned the more carbs I eat the hungrier I am so I am wondering if I really limit the amount of carbs I have will I be less hungry. Also, I have heard that a diet can be much like a workout routine and you should not stick with the same one for too long (but I am not sure if that is true or not)

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    I think you answered your own question. Try it and see how your body reacts. Trust me, when you are in the gym, you will knwo right away whether your carbs are too low.

    Everyone is different here. I personally can operate well with 50-60 grams of carbs a day as long as I get my carbs on the meal before my workout and the meal after.

    Essentially this break down to 2 servings of oatmeal a day. when I was really into cutting but didn't have a clue what I was doing, I was doing well on 1 serving of oatmeal a day as carbs, but I could never seem to add in muscle.
    Fucking Determined!

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    Shouldn't go below 130 grams of carbs a day is what my nutrition teacher instructed. You'll probably notice a big drop in energy and power. Also some mental issues due to lack of energy available for the noggin. But then again everyone has their own views. What do you think Built?

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    Everyone has their own reactions to the low carb style diets.

    Personally, i found it hard to just limit myself to protein and fat - I'm not going to lie; CARBS ARE DELICIOUS.

    If you find you're energy is low just try refeeding with a carb meal before or after a workout every week. See how that makes you feel, increase frequency if you still feel like you're running on empty in the gym.

    p.s. Love the improvement pictures.
    "I'll eat all the damned Ham, Cheese, Tomato, Onion toasted sandwhiches I want." -Val

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    Well right now with my current carb intake I have NO problems with energy at all. Sometimes I have too much energy. Sometimes at night I will go for an extra or something that I really don't need to be doing because I am probably just breaking down muscle (because thos run is after the gym and HIIT training for that day).

    I guess I sort of did answer my own question but I just want to make sure there is nothing seriously wrong with this approach and it seems from the responses I am not doing anything too drastic so I should be alright.

    Another question I am wondering about though is if it is alright to get 85-90% of my carbs strictly from veggies. The only carbs I would have outside of veggies half a serving of oats in my pre workout shake an half a serving in my post workout shake.

    Again the reason for the veggies is experimentation, since I have been on my diet for so long I still never ate too much in the veggies department. Almost all of my carbs come from oats and whole wheat sandwich wraps now. So I want to see how the carbs from veggies effect my body compared to the massive amount of oats I had been having.

    PS: Thanks for the comment about my progress pics, I'm still working hard!

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    Quote Originally Posted by KelJu View Post
    I think you answered your own question. Try it and see how your body reacts. Trust me, when you are in the gym, you will knwo right away whether your carbs are too low.

    Everyone is different here. I personally can operate well with 50-60 grams of carbs a day as long as I get my carbs on the meal before my workout and the meal after.

    Essentially this break down to 2 servings of oatmeal a day. when I was really into cutting but didn't have a clue what I was doing, I was doing well on 1 serving of oatmeal a day as carbs, but I could never seem to add in muscle.
    Quote Originally Posted by data210 View Post
    Shouldn't go below 130 grams of carbs a day is what my nutrition teacher instructed. You'll probably notice a big drop in energy and power. Also some mental issues due to lack of energy available for the noggin. But then again everyone has their own views. What do you think Built?
    There's no scientific rationale to this statement. I go well below 130g on a regular basis. I often go well below 50g for extended periods of time. Unlike protein and fat, there are no essential carbohydrates. Your nutrition teacher clearly hasn't done very much reading.

    Quote Originally Posted by Valias View Post
    Everyone has their own reactions to the low carb style diets.

    Personally, i found it hard to just limit myself to protein and fat - I'm not going to lie; CARBS ARE DELICIOUS.

    If you find you're energy is low just try refeeding with a carb meal before or after a workout every week. See how that makes you feel, increase frequency if you still feel like you're running on empty in the gym.

    p.s. Love the improvement pictures.
    Carbs are yummy, but they tend to make some of us hungry, particularly those of us who are insulin-resistant.

    Quote Originally Posted by GOtriSports View Post
    I used the ratio because I stopped counting the exact macros about a month ago since I had pretty much gotten the hang of it and are similarly each day.
    Lets guess that right now I am around
    185g protein
    170g carbs
    70g fat

    Could I go as far as something like this?
    250g protein
    100g carbs
    75g fat?

    Or are those carbs too low? I am thinking of changing just to see the effects. I have been on a pretty static diet for about a year now and I want to see how body reacts to other diets. I also have learned the more carbs I eat the hungrier I am so I am wondering if I really limit the amount of carbs I have will I be less hungry. Also, I have heard that a diet can be much like a workout routine and you should not stick with the same one for too long (but I am not sure if that is true or not)
    Simply changing the mix without changing the calories is unlikely to do a whole lot in terms of your physique, but you may feel more comfortable on lower carbs. As noted above, some find energy suffers on lower carbs - KelJu's solution to this is to target carbs around workouts, avoiding them otherwise for appetite control. Best of both worlds as far as I'm concerned.

    GOtriSports, would you like me to set you up a carb cycle?

    That way, you go low on the non-training days, but higher carb AND calories on the days you lift, targeting carbs into the meal before and after you train, as KelJu suggests.

    Tell me the following information and I'll put together a suggestion:
    • Your approximate weight
    • Your approximate LBM OR approximate bodyfat
    • Your current goals
    • Your average macros before you started fiddling with lower carb diets (average calories, grams protein carb and fat)
    • The average calories you would like to run
    • Number of days a week you train
    Wondering where to start? Confused? "Homework 1" will get you started.

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    ROFLMFAO!

    Mercaba, you're a great PR man, I gotta say.
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    As Built explained it will depend on your carb tolerance.

    However it is suggested that if you do less than 1 gram per pound of bodyweight per day, you need to consider incorporating refeeds at some point. Check out the sticky on refeeds for more info.

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    Quote Originally Posted by BulkMeUp View Post
    As Built explained it will depend on your carb tolerance.

    However it is suggested that if you do less than 1 gram per pound of bodyweight per day, you need to consider incorporating refeeds at some point. Check out the sticky on refeeds for more info.
    To be fair, that's mostly if you're operating in a caloric deficit. If you're eating at or above maintenance, refeeds aren't really necessary.

    They're fun though!
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    Quote Originally Posted by Built View Post

    GOtriSports, would you like me to set you up a carb cycle?

    That way, you go low on the non-training days, but higher carb AND calories on the days you lift, targeting carbs into the meal before and after you train, as KelJu suggests.

    Tell me the following information and I'll put together a suggestion:
    • Your approximate weight
    • Your approximate LBM OR approximate bodyfat
    • Your current goals
    • Your average macros before you started fiddling with lower carb diets (average calories, grams protein carb and fat)
    • The average calories you would like to run
    • Number of days a week you train
    Oh built how I would love you to do this. Here is the info I can give you!

    *Current weight fluctuates between 189-192 on a daily basis
    *Body fat is around 10.3%
    *I want to try and drop down to 7.5% BF while attempting to retain the muscle I have now
    *Average Macros looked something like this:
    Protein 185g
    Carbs 160g
    Fats: 55g
    Calories are ususally between 2500-2700 per day
    *I would be willing to run as low calories as you think I can go. I was thinking around 2000 would be low enough but hopefully still help me maintain most of the muscle I currently have before I try to bulk again
    *I know I train too much but I cannot help it. I train 6 days a week. If I don't train I feel like im going to kill myself from boredom

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    You could try something like this if you like, with four training days a week.

    LBM = 171 lbs.
    Maintenance calories: 2700 per day;
    4 lifting/HIIT days per week.
    A caloric deficit of 3,780 calories per week,
    for a loss of of 1.1 pounds per week

    Average daily macros:
    191g of protein,
    96g of fat, and
    132g of carbohydrate,
    2,160 calories in total.

    (4) Lifting/HIIT days:
    205g of protein,
    86g of fat, and
    177g of carbohydrate,
    2,299 calories in total.

    (3) Rest/SS Cardio days:
    171g of protein,
    111g of fat, and
    73g of carbohydrate,
    1,975 calories in total.

    This is only a suggestion - there are a million ways to diet down. But I'll warn you, you'll lose all your lean mass if you overtrain. This is based on four days of lifting - if you do HIIT, do it on training days, and I'd say no more than twice a week, MAYBE three times. Vary the modalities, and use the days off to rest, go for a walk if you like.

    You're lean. If you want to get leaner without losing muscle, keep your lifting workouts short and heavy - low rep sets, 5-8 reps at the most, maybe 12-15 sets in total per workout, no concentration work - just heavy compounds.

    Another suggestion to you would be to try Lyle's UD2.0 - I think you'd get SPECTACULAR results from it.
    Wondering where to start? Confused? "Homework 1" will get you started.

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    Quote Originally Posted by Built View Post
    You could try something like this if you like, with four training days a week.

    LBM = 171 lbs.
    Maintenance calories: 2700 per day;
    4 lifting/HIIT days per week.
    A caloric deficit of 3,780 calories per week,
    for a loss of of 1.1 pounds per week

    Average daily macros:
    191g of protein,
    96g of fat, and
    132g of carbohydrate,
    2,160 calories in total.

    (4) Lifting/HIIT days:
    205g of protein,
    86g of fat, and
    177g of carbohydrate,
    2,299 calories in total.

    (3) Rest/SS Cardio days:
    171g of protein,
    111g of fat, and
    73g of carbohydrate,
    1,975 calories in total.

    This is only a suggestion - there are a million ways to diet down. But I'll warn you, you'll lose all your lean mass if you overtrain. This is based on four days of lifting - if you do HIIT, do it on training days, and I'd say no more than twice a week, MAYBE three times. Vary the modalities, and use the days off to rest, go for a walk if you like.

    You're lean. If you want to get leaner without losing muscle, keep your lifting workouts short and heavy - low rep sets, 5-8 reps at the most, maybe 12-15 sets in total per workout, no concentration work - just heavy compounds.

    Another suggestion to you would be to try Lyle's UD2.0 - I think you'd get SPECTACULAR results from it.
    Thanks a lot built! I am going to give it a try for a while... the hardest thing is going to be taking 3 off days a week =(

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