Carbs, Cutting, Ratios...need some help.

Discussion in 'Fitness & Nutrition' started by Jonari, Jan 12, 2010.

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  1. Jonari

    Jonari Well-Known Member

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    I tried to do some research on all this, but I can't seem to put the pieces together. So far I've come to the conclusion that a low carb diet is needed to lose weight. I currently weigh a 181lbs and according to the site:

    http://www.cordianet.com/calculator.htm

    my total daily energy expenditure is 2,633 and in order to cut i need to be at 2,133.

    At 180lbs, 14% bf my BMR using the harrison-benedict equation above is 1,888.

    To get calories burned, I did 1,888 x1.55 = 2,926 calories

    My fat loss modifier is .7, since I want to get cut as quickly as possible before the weather warms up.

    Ideal Cals eaten = Cals Burned * Fat Loss Modifier = 2,926 x 0.7 = 2,194 calories I need to eat in a day.

    How much fat should I lose with this diet? 2,926 - 2,194 = 731 cals per day.

    731 cals/day * 7 days/week *1lb/3500 cals = 1.5 lb /week.

    Could somebody explain the 40/40/20 ratio to me? What exactly do those numbers mean? Lastly, on my off days it is said that no carbs should be taken in. Looking at various food options, everything I see has carbs. Any recommendations on what to do?

    Sorry for the long and unorganized post...
     
  2. lawlkekek

    lawlkekek New Member

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    40/40/20 means 40% of your total cals come from protein and 40% from carbs and 20% from fats.
     
  3. Centipedes? In My Vagina

    Centipedes? In My Vagina It's more common than you think

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    You don't necessarily need a low carb approach. I tried the anabolic diet/metabolic solution for 4 weeks and shit sucked dick. Lost lots of my strength, but only a little weight. I would focusing on the timing of your carbs pre and post training.
     
  4. Zee916

    Zee916 Engineering the world.......

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    I feel like I just went through a math class reading that shit.
     
  5. DTR rex

    DTR rex New Member

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    WHOA, WHOA!!!

    Slow your role homie. You're making this way too complicated. I've taken multi-variable calculus and differential equation and shit you just posted seemed crazy to me.

    1) Unless you are prepping for a competition (bodybuilding show), or diabetic, you don't need to go "no carbs" to lose weight. For someone fairly new to lifting that is a SURE FIRE way to lose muscle and strength.

    2) If you want to cut down, you need to cut down carbs to low/moderate levels, and properly time whatever carbs you do eat. Carb timing is becoming more and more important in cutting diets.

    3) 2,200 cals sounds like a good place to start. You have a long time until summer so don't be in too much of a hurry to lean down to the point where you sacrifice large amounts of muscle.
    Take it slow. Unless you're above 20% bodyfat I would even start at 2,400 cals for a a month or so and then drop down to 2,200.

    4) Carb timing. You can eat carbs, but make sure their all low glycemic/slow digesting/complex carbs... The only exception is PWO when you want "shitty" carbs like cookies, sugar, gatorade. But don't go overboard.

    You can google "low glycemic carbs" to get some idea of what to eat, but the standard choices aside from veggies are: sweet potatoes, oatmeal, whole grain pastas/brown rice, certain fruits, etc...

    Generally, keep your carbs controlled. A good place to start is the sticky by "no quarter" at the top of the threads.

    I am currently dieting down and here is a sample diet of what I eat to keep carbs in check, when I eat them, and how much I eat... this is also around 2,200 cals.

    Meal 1:
    - 5 egg whites, 2 whole eggs scrambled
    - 1/4 cup steel cut oats with a bit of peanut butter mixed in and light brown sugar (35g carbs).
    - Either 4 oz lean ham or 1 scoop whey.

    Meal 2:
    - 6 oz chicken breast
    - salad or 2 servings of veggies (10g carbs, basically none)
    - 1/2 tbsp olive oil

    Lift

    PWO:
    - cookies or gatorade, or a piece of toast with preserves (about 30g carbs)
    - 2 scoops whey

    Meal 3:
    - 8 oz lean ground beef or lean ground turkey
    - 1/2 cup black beans (25g carbs) or sweet potato
    - 1/2 avocado

    Meal 4:
    - 8 oz Lean fish or chicken breast
    - piece of fruit (20g carbs)
    - Veggies (10g carbs, basically none)
    - 2 tbsp PB


    Comes out to roughly 120-130g of carbs. Plenty to sustain your body, low enough to lean down on, and all healthy sources except PWO carbs.
    This is just an example. Point is, don't gorge on carbs and have 60g+ in a single meal, and time it so that you're not getting much carbs before bed, and the bulk of your carbs come with breakfast and PWO.
     
  6. DTR rex

    DTR rex New Member

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    Thanks.
    I have to give a lot of the credit to Pur, since it's loosely based off of his. I just tailored it more to what works for me (slightly less carbs, and no gross-ass canned tuna).
     
  7. Tumbles

    Tumbles New Member

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    And enough calories for a girl
     
  8. DTR rex

    DTR rex New Member

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    Well it seems to work. I'm about 205lbs @ 11%, It's the same amount of cals that jacked up Pur suggests, and it's nearly the same amount of cals that GTlifter leaned down on to become swole when he followed the sticky diet.

    Mind you, I carb refeed every 4th day (not overboard, just 250g or so).
     
  9. DTR rex

    DTR rex New Member

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    I am the same way.

    I love spicy tuna rolls, tuna sashimi, and just last night I grilled up 2 huge ahi tuna steaks for me and my girl.
    But just the smell of the canned stuff makes me lose my appetite. Probably because my mom made me eat it when I was younger and I hated it... so now it's my enemy.
     
  10. Tumbles

    Tumbles New Member

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    I would be dead in a week if I ate that little.

    Lose weight on 3500 cals crew:wavey:
     
  11. DTR rex

    DTR rex New Member

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    That's fucked up. You fat or something?

    Seriously though, that's nuts. I can gain weight on less than 3,000 cals. From years of playing around with diet I have found that my cutting range is between 2000-2300, maintenance is 2500-2700, and bulk is usually done on 2900-3200.
    My body seems to operate quite well on 2500/2600 cals.

    I guess it's good seeing as I save money on food, lol.
     
  12. Tumbles

    Tumbles New Member

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    Nahh not fat... pics toward end of my log. Not super lean either though. Last winter my weight was stagnant and I actually tracked the cals for a few days and was between 4500-5000.

    It must be nice to be able to do well on lower numbers though. Less money, less eating. Getting what you need out of 4 meals :squint:
     
  13. Lolly Baggins

    Lolly Baggins New Member

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    Let me help you out here.

    Calories is what matters.

    Burn more than you eat.

    Lose weight.


    I'm out.
     
  14. Jonari

    Jonari Well-Known Member

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    Thank you for the informative post. I see the amount of carbs youre taking in on days you're working out. How many carbs are you taking in during the days you're not working out?

    Just asking bc T-Nation is saying "zero to a few carbs" so I'm a bit confused as to what the max of a "few carbs" is. :hsd:
     
  15. Jonari

    Jonari Well-Known Member

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    that exactly what i had assumed, so i'm assuming this jackass doesn't know how to do his math :confused:

    edit: post #11
    http://forum.bodybuilding.com/showthread.php?t=113693871

     
  16. Tumbles

    Tumbles New Member

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    No...

    protein and carbs are 4 calories per gram, fats 9

    ratio refers to total calories from each source not the amount of grams
     
  17. JeremyD

    JeremyD New Member

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  18. DTR rex

    DTR rex New Member

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    Don't worry about what T-Nation says. Unless you're an experienced lifter who has been through several bulk/cut cyles, getting ready for a comp, or diabetic, a zero carb diet shouldn't concern you IMO.

    Yeah, it is 130g on workout days. Non-workout days are the same minus the PWO carbs... So around 90-100g on non-workout days.

    Just keep carbs in check, eat the right carbs, keep mono-unsaturated fats high on low carb days, and keep protein high always. You'll do just fine.
    If it helps, try tracking calories via dailyburn.com to get a better grasp on what you're taking in.
     
  19. DTR rex

    DTR rex New Member

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    Looking good man :cool:

    A helluva lot better than I remember you looking in the past. Looks like you leaned down nicely and kept muscle intact.
     
  20. Voltekker

    Voltekker Active Member

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    My macros come out to 40% protien 40% fats 20% carbs
     
  21. Bacchus

    Bacchus Skinny Guy

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    in for this.

    can't eat any meat canned.
     
  22. timberwolf

    timberwolf New Member

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    Not even SPAM? WTF is wrong with you?:mamoru:
     
  23. Balzz

    Balzz N54 Elitist OT Supporter

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    Pfft, I've been eating cake, cookies, nutella, and icecream all week and dropped 7lbs of holiday weight in 10 days. :rofl:
     
  24. NUDES

    NUDES New Member

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    Dtr your metabolism blows if you need to eat 2200 kcal to lose weight
     
  25. GTLifter

    GTLifter Banned

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    since when do accounting majors take calc and diff-eq?



    so I'm a girl? shit.


    yea...i ate more carbs though...would chug two powerades during workout then more post...

    also swapped PB for evoo at meals because i liked it more

    lol wut?

    as in it's fast or slow?
     
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