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.
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.