Sport For those who are carb-sensitive/low-carb diet

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cut the fat1711

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How many grams of carbs do you get in your system per day?

I'm thinking of going to a strictly low-carb diet to aid in fat-burning (excluding PWO and PPWO, of course).

But after that---low to no carbs, unless it's fibrous veggie.

If I did this, should I modify my diet to include higher concentrations of good fats?
 
On non-lifting days, I'm estimating about 30-40g of carbs.

My only source of carbs on those days is vegetables and nuts, what few g there are in half and half and that's about it.

On lifting days, I have my carb up routine, which is oatmeal, fruit, milk, a cp of choco milk. Then the PWO shake is 60g of carbs (54 for the choco milk and 6 for the maltodextrin). So my diet cycles carbs. I minimize fat during the pre and post workout feedings and I don't follow my workout with a prescribed PWO meal (starchy carbs and protein).

I'm cutting, so I try to keep it minimal.
 
Thanks for replying guys...

I want to lose this last bit of fat, and I've been reading up many articles on bodybuilding.com. One by a bodybuilder stated he took in about 2g carbs/kg body weight while cutting, which for me is about 154g carbs per day (divided by the first 3 meals of the day is about 51.3g carbs per meal), and this led him to go from 4.3% BF to 2.3% BF in 6 weeks.

He then states after those initial 3 meals of Pro+Carb focus, the meal focus should shift to protein + fats for the rest of the 3 meals of the day.

What do you guys think?

And Cynic: has your method of "cycling carbs" worked well for you?
 
I am with cynic, although I'm bulking to I go from moderate to high carb days.. Although well cutting it's low to moderate carbs days. IMO it works VERY well because it keeps the metabolism from slowing to much.
 
Would you guys be able to give me an idea of what you consume on a lifting day?

What you guys are saying sounds really good to me, and I might even start tomorrow..I'd just like to see a rough idea of carb intake.

So on lifting days, carb-up first 3 meals of the day, and on cardio days, strictly veggies for carbs (more or less)?
 
Excerpt from that article I mentioned earlier:

"During the cutting phase of my diet I cut carbs down to 2g per kg body weight. When I start to cut down I am weighing 221, so for me this equals out to 200g of carbs per day. If you eat healthy and don't "waste" your carbs on simple carbs like white breads and sugars, it still ends up being a lot of food.
I have dieted for two competitions back to back. I dieted for 6 weeks for my first competition and went from 7 % body fat to 4.4%. I then continued dieting for a grand total of 13 weeks and got down to 2.2% body fat. I think that from now on I will end up dieting for at least 12 weeks. You aren't supposed to lose more than 1-2 pounds per week to be safe."
 
Morning, 1 whole Omega-3 egg, 3/4cp egg whites, scrambled, with 4-5oz of lean ham, 1/4cp shredded cheese, all blended together. Then for veggie, it's either romaine or brocolli (currently the only two greens avaible that I can eat).

Two hours before workout: Oatmeal blended in 1.25cp skim milk blended with 3oz of fruit.

45mins before gym time: 1cp low fat choco milk and a raspberry chocolate chip cookie (this is a high fiber specialty cookie).

PWO: 2cps low fat chocolate milk w/ 6g maltodextrin, 14g whey (I do choco, straw, vanilla or rocky road).

The rest of my feedings are meat (roasted or jerkied), cheese (shredded or string), veggies and sometimes nuts.
 
When I had to lose weight, I only ate small meals anyway, but limited carbs to once a day. I continue with that, although if it happens I have carbs more often, I don't beat myself up over it.

All carbs aren't created equal, you know.
 
Today I skipped the oatmeal.

I had a meal-replacement shake:

1cp low fat choco milk.
1 cp fat free yogurt.
1/2 cp 2% cottage cheese.
2 tbsp nat PB.
1 pkt sugar free, fat free hot cocoa mix.

I haven't had one of these in a while. Most of the carbs come from the yogurt and choco milk. I managed to get through my workout w/o hitting any walls.
 
I might give it a go as my fat won't budge below 21% and I want to go to about 17%-18%. My question is: Will I gain back the fat after I achieve my goal and start eating more carbs again. I have heard this happens after Atkins.
 
hello_kitty said:
I might give it a go as my fat won't budge below 21% and I want to go to about 17%-18%. My question is: Will I gain back the fat after I achieve my goal and start eating more carbs again. I have heard this happens after Atkins.
Click to expand...

The main reason why people who quit atkins gain weight is because people beleive that while on atkins they can eat as much non-carb food as they want. So they are used to eating much larger portions and still losing weight. So when they stop the diet, they are used to eating a lot more, and tend to overeat.

As long as you remain within your caloric maintence/deficit and continue with your regular exercise routine, you shouldnt have to worry about putting the weight back on when you leave the low-carb diet.
 
hello_kitty said:
I might give it a go as my fat won't budge below 21% and I want to go to about 17%-18%. My question is: Will I gain back the fat after I achieve my goal and start eating more carbs again. I have heard this happens after Atkins.
Click to expand...

All things in moderation. I did atkins and lost 42lbs, stopped following it and gain 24 back. However, it worthy to note that I went on a fast food frenzy, drank soda and beer.

If I had maintained discipline and added low GI carbs, I probably would not have gained all that.
 
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