Way too many carbs??

[Rekd]

I have been reading some articles about nutrition and the 40/30/30 ratio, and am hoping someone has some answers. I know that some people go for a 50/30/20 ratio, but that is not what I need help with.
I am 28 years old, and I have been trying to put on muscle for about 13 months now, but have only limited success. I have my weights routines sorted out, and I lift hard twice a week, but my diet needed some serious reworking.
To cut a long story short, as of a few months ago, my diet was not planned at all, and contained way too little protein. Then a few months ago, my diet had to change dramatically because I discovered I had gall stones. This was a good thing, as I cut down my fat intake alot, and practically doubled my protein intake. I lost approximately 5kg of body fat, mainly around my waist (I lost 2 inches of my waist), until stablising at my current weight, with about 10 - 11% body fat. I am now about 84kg, and 1.85m (6'2"). Now here is the problem. I have analysed my diet in relation to the 40/30/30 ratio, and have found the following:

Fat Free Mass (FFM) = 75 kg
Daily protein intake: 179g
Daily fat intake: 36g
Daily carbohydrate intake: 496g

As you can see, my protein and fats intake is good, but my carb intake is way too high. It should be at about 250g per day. But this is the weird thing - I am not gaining any weight. I have seen very small muscle gains, but cannot see any fat gain. I would have thought that I would be storing fat with that much carbohydrate intake, but I am not. My weight has not moved for the last 4 weeks or so, and I have not changed my diet in that time. I would be happy to drop my carb intake, but I am afraid that I will loose muscle as well as fat. I cannot understand how I am not gaining either muscle or fat.

I hope some of you have suggestions for me, as I am not sure what to do. I am also taking creatine at present (6 weeks on, 2 weeks off), but I do not tend to hold any water (or feel much of a difference) when I'm taking it. I have the type of metabolism (or whatever causes it) that I tend not to to feel any effects from any stimulants (eg. caffeine or creatine, or large doses of vitamin B), which is actually quite frustrating. I get very little extra pump from creatine, and my weight does not change when I go on or off it. I don't even have trouble sleeping when I have a coffee 20 minutes before I go to bed at night. Any help or advice that any experts out there could give would be a real help.

Thanks,
Rekd

 

[thajeepster]

no, your fat intake is not good... get that up to around 60g... minimum... keep them from healthy sources though... fish oil, flaxseed, olive oil, peanut butter etc... Fats are necessary by the body to preform a number of tasks... plus they help keep testosterone levels high (which can be very beneficial when trying to lose weight)

 

[007]

Not sure if your lifting enough... Twice a week? You may be over training during those two days. You may want to break it up to at least 3-5 days and concentrate more. What is your routine?

 

[KentDog]

I agree with what was already said above. Please describe your workouts and what kind of carbs you are eating. Also, when you are cycling your creatine, why only 6 weeks on and 2 weeks off? Why not go longer say 8 weeks on, 4 off?

 

[Emma-Leigh]

There is nothing 'magic' about nutrient ratio's - you should base your intake on your fat-free mass, your goals, your genetics and your personal preferences.

Fat Free Mass (FFM) = 75 kg
Daily protein intake: 179g
Daily fat intake: 36g
Daily carbohydrate intake: 496g

As you can see, my protein and fats intake is good, but my carb intake is way too high. It should be at about 250g per day.

I agree with what has been said - really not enough fats there. You need to have about double that amount!!

Protein should/could also be higher - I would sit at something closer to 250g a day.

Your carb intake is actually not too bad - and I would actually suggest you stay at that intake. You could decrease it slightly, but I would not go down to 250g, especially if you are trying to gain weight.

My thoughts on what you should try:
495g carbs (3 x lbm)
250g protein (1.5 x lbm)
70g fats (0.45 x lbm)

I don't agree with necessarily needing to increase your training frequency to a huge extent. 2 days of full body training can be highly anabolic - but you need to train correctly and you need to eat correctly...

If you give a little more info on your diet and training we might be able to offer more help.

 

[FishOrCutBait]

Cycling creatine is a ridiculous myth, spread by early companies to make creatine sound like an anabolic steroid, and, to cause you to need to buy more product more often.

 

[MuscleM4n]

yes increase your fat intake... make sure the fat intake is healthy fats not transaturated fats.

Have more foods like peanut butter, olive oil etc.

 

[Rekd]

Ok, it seems that I need more fat in my diet, and arguably more protein.
My big problem is the gall stones. Anyone who has had them will know that consuming 60 - 90g of fat each day gives you gall bladder attacks, which is EXTREMELY painful, and not good for you at all. I guess there is not much anyone can do if my body doesn't like me eating fat...

Also, several of you asked about my routine. That's cool, and I'll post it shortly, but my thinking in all of this is that if my routine was insufficient and I was not putting on weight because I was not growing muscle, then why aren't I putting on fat? Surely I should be getting chubby if I am not using the energy by working out sufficiently. 500g of carbs each day is huge for me. Anyone shed any light on my "logic"?

Cheers,
Rekd

 

[Gordo]

Because you have it in your head that carbs = fat.

Carbs != fat gain nor does fat = fat gain.

Excessive cals with no working out will cause fat storage (and that includes protein intake). Your cals are going into muscle production if you aren't gaining fat as you say....simple as that. You body is using the carbs for energy. It's obviously not too much so don't worry. If you aren't gaining weight and you aren't gaining fat....then you're at maintenance.

 

[grant]

Because you have it in your head that carbs = fat.

Carbs != fat gain nor does fat = fat gain.

Excessive cals with no working out will cause fat storage (and that includes protein intake). Your cals are going into muscle production if you aren't gaining fat as you say....simple as that. You body is using the carbs for energy. It's obviously not too much so don't worry. If you aren't gaining weight and you aren't gaining fat....then you're at maintenance.

 

[grant]

Ok, it seems that I need more fat in my diet, and arguably more protein.
My big problem is the gall stones. Anyone who has had them will know that consuming 60 - 90g of fat each day gives you gall bladder attacks, which is EXTREMELY painful, and not good for you at all. I guess there is not much anyone can do if my body doesn't like me eating fat...

Also, several of you asked about my routine. That's cool, and I'll post it shortly, but my thinking in all of this is that if my routine was insufficient and I was not putting on weight because I was not growing muscle, then why aren't I putting on fat? Surely I should be getting chubby if I am not using the energy by working out sufficiently. 500g of carbs each day is huge for me. Anyone shed any light on my "logic"?

Cheers,
Rekd

Isn't it just cholesterol and gallstones that are interrelated? Not fat per se

 

[tucker01]

no high fat intake irritates the Gallstones.

if you can increase the Fat intake a little to judge your tolerance of where it starts to bother you that would help.

If you haven't gained any weight, then you aren't eating enough. Ignore the Macro break downs, beyond getting enough protien in your diet. Worry about your Calories. Based on the break down you have provided you are just over 3000 calories. increase 10% every couple of weeks until you see weight gain.