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.
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.