Carbs and there effect ...

[New Bodybuilder]

question:

I bought the book of Frank Sepe a known bodybuilder. His book is called the truth. In it he tells you to eat 1.5 of protein per pound of bodyweight.

Is this Lean body mass?

Also, when talking about carbs he said to to eat 1 gram of carbs times the bodyweight.

Is this Lean body mass?

Third, he said to eat .22 times the bodyweight.

Is this Lean body mass?

After so much reading and making calculations the total amount of carbs to eat is very high and i am looking to get ddefinition. Can someone explain how i will define myself and increase muscle at the same time by eating more carbs than before?

Logic said that if you eat alot of carbs the body will use it as direct energy. I thought that when gettting defined or cut you had to lower the carbs and make the proteins high, but for all the diets systems i have seen they expect you to eat alot and specialy carbs.

If someone can explain please. I was told to eat about 100 grams of carbs but the book and some other people have said the opposite. since i have been eating about 100 grams of carbs lately i wonder if i eat lots of carbs will my weight go up and i will loose the little definition i have so hardly worked for.

Help. Is there a better way to know how many carbs, proteins to eat. Maybe a pre contest diet, i need serious people to advice me on this.

Thanks.

 

[GFR]

age
weight
goals
training program
??

 

[New Bodybuilder]

age 30
weight 190 lb
Goal loose fat and get cut while gaining some muscle mass.
training program weights 2 parts per day three times a week, and cardio three times a week.

 

[GFR]

age 30
weight 190 lb
Goal loose fat and get cut while gaining some muscle mass.
training program weights 2 parts per day three times a week, and cardio three times a week.

Protein 200-240 grams
Carbs 150-300.....cycle this....change them from day to day
Just a guess but keep your calories under 2500.....but experiment...


http://www.ironmagazineforums.com/showthread.php?t=21113
Read up in the diet and nutrition section.....lots of threads that cover this topic..

 

[New Bodybuilder]

last week i was eating 1800 calories and i started to increase some weight and fat percentage, so i decided based on Jodi's cutting guide to multiply by 12 instead of 13 when finding the calorie intake. Now i am right on 1698 calories and i am loosing for what i noticed. So i guess i am right in the middle between 1698 and 1800. Anything you recommend, i even tried lowering by 10% but if i did that i would have gone down to 1655 and it was way to low. I am going to try this amount for the next 2 weeks and see where i stand if not then i will increase or decrease if needed. Any other recomendations, please feel free.

By the way my carbs are at 100 grams per day 50 before working out and 50 after. so far its working good i think.

thanks.

 

[cpush]

only 100g of carbs per day for a 190 pound male seems kinda low

 

[New Bodybuilder]

thank you all for your help, i do have a question remaining i had posted at the beginging:

when finding the calorie intake in the example Jodi has in her guide for cutting those she use lean body weight? or simply the total bodyweight to find the total caloie intake?

This is important since it can add about 300 calories or not depending on what she uses lean or full bodyweight.???

 

[The13ig13adWolf]

use your LBM

 

[New Bodybuilder]

This is where it gets interesting, as you answered my question some other member private me and said it was the total bodyweight and not the lbm. You on the other hand say its the lbm and not the total bodyweight. Which is it?

 

[The13ig13adWolf]

This is where it gets interesting, as you answered my question some other member private me and said it was the total bodyweight and not the lbm. You on the other hand say its the lbm and not the total bodyweight. Which is it?

everyone has their own opinions which is the beauty of an open forum, it all depends on who you want to listen to, eh ?

you could always take both with a grain of salt, continue on with your research and make and educated decision on it. i stand by my previous post.

 

[Stu]

it should be lean body mass because thats what you need to feed, you don't want to feed the excess fat.

 

[myCATpowerlifts]

You actually notice a difference btween 1800 and 1655 cals?
That's like taking a small whole grain bagel, and seperating it 5-6 times throughout the day.... I certainly don't notice a difference.

 

[Emma-Leigh]

This is where it gets interesting, as you answered my question some other member private me and said it was the total bodyweight and not the lbm. You on the other hand say its the lbm and not the total bodyweight. Which is it?

Depends on how lean you are.

If your BF% is high then the % of your total weight that is actually worth feeding (that is - your muscles, organs, bones and other tissues) is going to be small. Therefore, if you calculate your requirements based on your total weight you will, essentially, be calculating so you can 'feed' your fat.

If your BF% is low then the % of your total weight that is worth feeding is high - and therefore you can easily work with your total body weight without any great concerns in regards to excessive calorie intake.

So - from your other post you stated that your bf% is ~ 16% right? Well, this is pretty 'average' for a guy. Therefore you could do either and the difference would not matter too much.


In terms of what I would recommend:

1/ Don't start at '10 x lean mass' for cutting. That is rediculously low and you will hit a wall fast - the fact that it is so low will then mean you have nothing to fall back on too.

2/ Don't start at low carb straight away either. Not unless you have serious insulin resistance issues. Simply for the same reasons as above - you want a 'fall back' when things get difficult.

At 190 pounds I would start at something like:
~2600-2700 cals
Protein at ~250g
Fat at a minimum of 60g (~70g would be better)
With carbs making up the rest (if you are carb sensitive)
Or do carbs at 100g minimum (rest days) + carbs pre and post-workout on workout days and make up the rest of your calories with fat instead.


Monitor yourself in the mirror for 2 to 3 weeks. If weight doesn't appear to be coming off decrease cals by 10% (which would be ~260 cals - taking you to ~2400 cals). Keep protein at 250g and decrease the other macro's instead. Then wait for another 2 to 3 weeks. Repeat as needed.

However, I would not take total cals to below 1900-2000 cals. Not unless you are doing some cyclic type diet where you re-feed every few days. If you do you are asking for muscle loss.

 

[myCATpowerlifts]

Depends on how lean you are.

If your BF% is high then the % of your total weight that is actually worth feeding (that is - your muscles, organs, bones and other tissues) is going to be small. Therefore, if you calculate your requirements based on your total weight you will, essentially, be calculating so you can 'feed' your fat.

If your BF% is low then the % of your total weight that is worth feeding is high - and therefore you can easily work with your total body weight without any great concerns in regards to excessive calorie intake.

So - from your other post you stated that your bf% is ~ 16% right? Well, this is pretty 'average' for a guy. Therefore you could do either and the difference would not matter too much.


In terms of what I would recommend:

1/ Don't start at '10 x lean mass' for cutting. That is rediculously low and you will hit a wall fast - the fact that it is so low will then mean you have nothing to fall back on too.

2/ Don't start at low carb straight away either. Not unless you have serious insulin resistance issues. Simply for the same reasons as above - you want a 'fall back' when things get difficult.

At 190 pounds I would start at something like:
~2600-2700 cals
Protein at ~250g
Fat at a minimum of 60g (~70g would be better)
With carbs making up the rest (if you are carb sensitive)
Or do carbs at 100g minimum (rest days) + carbs pre and post-workout on workout days and make up the rest of your calories with fat instead.


Monitor yourself in the mirror for 2 to 3 weeks. If weight doesn't appear to be coming off decrease cals by 10% (which would be ~260 cals - taking you to ~2400 cals). Keep protein at 250g and decrease the other macro's instead. Then wait for another 2 to 3 weeks. Repeat as needed.

However, I would not take total cals to below 1900-2000 cals. Not unless you are doing some cyclic type diet where you re-feed every few days. If you do you are asking for muscle loss.

What a mod should do is, compile all of your posts, and make it a stickey.
You are a great source of info, and always seem to have the right answers.

 

[The13ig13adWolf]

What a mod should do is, compile all of your posts, and make it a stickey.
You are a great source of info, and always seem to have the right answers.

brown noser.....

 

[myCATpowerlifts]

brown noser.....

I was completely sincere though.

 

[The13ig13adWolf]

I was completely sincere though.

want a towel?

 

[myCATpowerlifts]

want a towel?

Yes please.

 

[DOMS]

What a mod should do is, compile all of your posts, and make it a stickey.
You are a great source of info, and always seem to have the right answers.

Emma-Leigh is a mod.

 

[New Bodybuilder]

Everyone recommends that i eat about ~2600 to 2700 calories but when making the calculations it comes out to be at 1877.2 calories if i do it with the lean body mass. If i do it with the total weight it comes out to be 2470 calories and thats a good difference. Now, Emma explained that depending on your fat % and the amount of calories you eat you can go up or down. I defenitly want to cut so what should i do, lean body mass at 1877 or total bodyweight at 2470 calories Have in mind i have been on a low carb diet for some time and i eat now about 1500 calories per day so based on that please advice me.


thanks for the awsome job !!!