Macro/Cal Question: On Certain days, Shift Macros but consume the same cals?

[SFW]

On a Cal deficit, My macro percentages are 25/45/35 (carb, protein, fat). This low carb layout works good for me but on heavier lift days, id like to switch my macros to high carb, say 60/25/15, consuming more carbs pre/post workout.

Would this impede the overall fat loss process? Would it be beneficial? Or will it not matter either way as long as my total caloric intake remained the same? (aprox 3200)

I kinda feel that the 350 grams of protein im consuming on the low carb might be overkill, considering im not looking to gain LBM, just maintain it. But thats another issue.

Opinions on switching to 60/25/15 on heavier lift days?

 

[_LG_]

What are you trying to accomplish by raising carbs?

 

[SFW]

More energy to train on heavier day's.

 

[_LG_]

I say not worth it for just maintaining lbm

 

[SFW]

Gdi!

 

[sassy69]

I think the more important question is do you feel like you are stalling out on the 25% carbs? What does that amount to as a total grams for the day? If it is "low" then you're at the issue of trying to maintain a "low carb diet" w/o any refeeds. You want enough to support your energy demands to at maintain optimal metabolism instead of just limiting. Basically you're talking about one flavor of a carb rotation. By increasing the fats on your low carb days and reducing fats on your high carb days, you are still getting a good amount of calories while manipulating carbs on a short-term cycle. I personally love this approach for competition cutting. I've also used it for "clean bulkers" off season. No reason you can't use this approach for LBM maintenance. But the driver would be determining what your needs are relative to this current diet, if you feel you're stalling out or not having enough energy for the heavier lifting days.

 

[SFW]

I think the more important question is do you feel like you are stalling out on the 25% carbs? What does that amount to as a total grams for the day? If it is "low" then you're at the issue of trying to maintain a "low carb diet" w/o any refeeds. You want enough to support your energy demands to at maintain optimal metabolism instead of just limiting. Basically you're talking about one flavor of a carb rotation. By increasing the fats on your low carb days and reducing fats on your high carb days, you are still getting a good amount of calories while manipulating carbs on a short-term cycle. I personally love this approach for competition cutting. I've also used it for "clean bulkers" off season. No reason you can't use this approach for LBM maintenance. But the driver would be determining what your needs are relative to this current diet, if you feel you're stalling out or not having enough energy for the heavier lifting days.

Hi Sassy and thanks for the reply. Well No, i dont feel like im stalling but i feel like im dragging my ass, as far as my intensity goes. Weight loss seems to be fairly consistent, but slow. Which is fine. I dont have much to lose.

In general, I lean more towards high volume training, especially in the spring/summer months. I did a lot of lower volume, heavy compound movements in the winter so im re-adjusting back into this routine.

My totals for the day are 107 fats, 200 carbs and about 355 protein. (3200 cals) Thats around 700 cals below maintenance for me.

I train twice a day (AM/PM)

Do you think this short term manipulation of decreasing fats while increasing carbs on heavier days would work best or, should i go with weekly re-feeds?

I haven't necessarily tried the method im inquiring about, so i guess its best that i experiment first

However, The idea of a Re-feed sounds more motivational to me...Something to look forward to later in the week; But at 200 grams ED, does this really even constitute as a true Low carb? The macros certainly say its on the low side, percentage wise, and i know compared to zone-diet macros (40/40/20) or a "moderate" 50/30/20 layout, this is certainly on the lower end.

My main concern with the macro-switch (increasing carbs) was slowing down the fat loss process with hormonal disturbances from extra carbs, but maybe im overthinking this. BTW, The main source of my carbs are from whole oats, fruit and nuts/seeds.

Anyway im going to give this a shot and note any weight fluctuations (if any) and also note if my intensity levels have increased on heavier lift days.

 

[sassy69]

You just gotta try it. There's no "one way". If you feel exhausted all the time, then its debatable that you're getting enough carbs to support what you're doing. THAT is the point.

 

[heavylifting1]

Good words I bet you are the person to listen to.

I think the more important question is do you feel like you are stalling out on the 25% carbs? What does that amount to as a total grams for the day? If it is "low" then you're at the issue of trying to maintain a "low carb diet" w/o any refeeds. You want enough to support your energy demands to at maintain optimal metabolism instead of just limiting. Basically you're talking about one flavor of a carb rotation. By increasing the fats on your low carb days and reducing fats on your high carb days, you are still getting a good amount of calories while manipulating carbs on a short-term cycle. I personally love this approach for competition cutting. I've also used it for "clean bulkers" off season. No reason you can't use this approach for LBM maintenance. But the driver would be determining what your needs are relative to this current diet, if you feel you're stalling out or not having enough energy for the heavier lifting days.

 

[SFW]

You just gotta try it. There's no "one way". If you feel exhausted all the time, then its debatable that you're getting enough carbs to support what you're doing. THAT is the point.

Thanks, this makes a lot of sense.

Always appreciated...

 

[ADS-spine]

I think it would be a good idea for you to have a day where after one of your bigger workouts you have a fairly high carb meal. Depending on your conditioning and goals at the time.

I'v heard of guys having a burger and fries or another high carb meal on say a Wednesday or Saturday after a big workout out (could be legs, back, what ever you want really) to help them recover and increase metabolism as well as provide a mental reward. You could obviously keep it a lot cleaner than a burger and fries, but essentially a weekly refeed.

 

[dogsoldier]

IMHO, the yo-yo approach to carbs is probably counter productive, The whole idea of a low carb diet, be it keto, paleo or what ever is to force your body into burning up your glycogen stores causing the body to switch over to fat for fuel. If you carb up very other day or so, you are defeating that purpose. Right now I am getting rid of a bunch of fat that was picked up during a long illness. The macros of my diet are 60% fat, 30% protein and 10% carbs. Every two weeks I have a cheat day and carb up like a maniac. The macros on those days are just flipped, 60% carbs, 30% protein and 10% fat, when I even care to track them. When you start doing the very low carb thing, you will feel tired and rung out. Some people call this Keto Flu. It is just your body adjusting to the different nutrient levels. It goes away in a few days.

 

[AmM]

IMHO, the yo-yo approach to carbs is probably counter productive,

I disagree, carb cycling is one of the most efficient ways to drop body fat. The thing is you have to find out what works for you.

I have a unconventional approach, I train 3 days on with 2 days off. My 3 training days I surround my workout with a cup of oats and a cup of rice, roughly 108 grams of carbs. The remainder of my meals are protein and fat.

On the fourth day I go no carbs until around 3 pm on the fifth day then refeed until 7 pm.

I still have intense workouts and have had a steady drop in body fat while holding muscle.