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.
If time is not a major concern, PLAY WIT IT & FIND OUT 4 SELF!
I am an all natural guy, the most I utilize is a protein supp. I do major research n this area just because “in my opinion” this is where the $ trap(gimmicky sales pitches) stem from.
Allow urself time 2 embrace ur program & record ALL changes from body comp to your ability w/the conditioning (strength, energy, ect.)
We are all different and many times similar things will still effect us differently.
Low carbs – higher fat
Low fat – modified/higher carb inake
In the natural approach, I can tell directly how my body is responding to what Im doing, If i don’t like it, I change it but I allow myself sufficient time 2 adjust. Im not HIM, so I dont take his word as law.
Next decide if its just a look ur after or the package deal. Me, I like the package, I can stay fit all year round without worrying about cycling on & off this or that product or doing damage from undernourishing self. When I wanna be lazy 10-15lbs is my limit, then the fun starts all over and I can experiment w/self and gain a new overstanding of my body @ that time.
I babble sometime, sorry… If ur goal is 2 look like magazine guy try what they suggest. If your goal is 2 establish a learning pattern 4 self 2 manipulate when & how u choose, do research, guinee pig self & benefit.
Reality is that’s hard to answer w/o knowing u, ur body type or present composition. Hope this was helpful n some way… peace
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.
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.
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!