29 years, 5’9, 172lb, 14% BF
Weight training 5x week with cardio 3x week
I want to get more lean and maintain muscle definition. I am currently trying out a taking in about 100-120 grams of carbs a day (mostly complex). I’ve read a lot about how some people require more carbs to diet than others but how do you really know what should I be looking out for. I would hate to mess up.
The ADA (American Dietetics Assoc.) recommends that 55-60% of your daily calories come from carbohydrates (10% from simple sugars.) It sounds like you are on the right track. Keep in mind that glucose, the ultimate metabolite of all carbs, is the key energy nutrient. If you consume enough carbs, then you can work hard enough and long enough to drop the fat that you want to.
I would check out websites like www.bodybuilding.com and www.beverlyinternational.net for some info. It sounds like you want to lean out and the amount of carbs really is individual. Some people can eat higher carbs and still reduce body fat but a lot of people carb cycle to cut and it works well. also check out www.bodyrecomposition.com. Lyle McDonald is the man on all those intricate topics in nutrition. It definitely depends on your end goal and training too!
As with what Daniel said, Dietary reference intakes suggest that adults consume 45% to 65% of their total calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein. If looking to lean/tone I would stay closer to the 45% range. You need to also take into account the quality of carbs you intake, minimizing processed foods and white flour (white breads, white pasta, etc). Incorporate whole grains and wheat carbs.
Weight loss is best facilitated by creating a slight negative energy balance through increasing exercise and minimally restricting food intake. This can be accomplished by incorporating an additional 20 or 45 minutes of aerobic exercise five or six day per week and reducing food intake by 10 percent, eating based on hunger.
Current recommendations suggest that most recreational athletes will benefit from reducing their carbohydrate intake to 3 to5 g/kg. But if You,Gus, engaging in a hypertrophy-focused resistance program, higher amount of prorein, from 2 to 2.5 g/kg, should be eaten.
High carb’s or low? – High carb’s better consume after workout, slow carbs – before.
With regards, Miroslava, NASM SFNC.