I am currently in “cutting” phase of my workout routine and consuming a lot of lean protein and low fat foods. I try very hard to maintain a 20/40/40 ration (fat/carbs/protein) however due to the types of food I eat I am always low on my carb intake. I try to consume 1mg of protein per body pound during this time and my percentages usually come out 17/27/56.
Real Quick Diet Example
Breakfast – egg whites and oatmeal
Snack – protein shake and fruit
Lunch – chicken breast and veggie
Snack – protein shake
Snack – Tuna can
Dinner – Chicken breast, brown rice and veggie
Gus, it is so important to understand why we need carbohydrates in our diet. Rather than tell you how carbs you need to have in your diet, I think it is important for you to know that carbohydrates serves as a fuel source in order for your body to produce a chemical that is critical to stay alive called ATP.
During our waking hours our body uses primarily carbohydrates as a fuel source in order to keep us alive and moving. In the world of fitness and health is called the master food.
Rather than me tell you how much carbs you should eat (which if my memory serve me right is about 55-65% of your total calories) I would say really understand why we need that vital macronutrient..
Okay, your senario is incredibly common. It would be helpful to know if you are a competitive body builder or just following the routine of one. If:
Yes = Then you do want to make getting more carbohydrates into your diet a priority. According to the diet you listed (17/27/56), your body has already begun to utilize protein for fuel along side the fat and carbs. Without the increase in carbohydrate intake you’ll look flat and saggy.
No = Then definitely “go out of your way” to increase carbohydrate consumption. More than likely, you would like to walk around at your “peak” most of the time and not just for the week. Most human diets are better off with carbohydrates being the most consumed macronutrient. Around 50% would keep the body healthily active AND alert.
Either way, try mixing a little with every protein you consume and your body won’t be trained to eat itself as fuel.
This question is very difficult to answer without goals in mind as Andrea mentioned. Even when you are cutting it is important to intake an adequate amount of carbohydrates. The oatmeal and veggies, brown rice all seem to be good sources of carbohydrates. However the quantities are not listed so it is hard to assess how much you are intaking. Also, it is important to understand how much physical activity (how many workouts, what intensity, duration etc) It is not good to deprive yourself of carbohydrates as they will interfere with normal brain functioning and metabolic processes within your body!
What are you trying to achieve during and right after your “cutting ” phase of your workout and how long is the phase for? What’s the end goal ? That may shape the way you feel about the carbs you start to add into your life, if you decided to. It can be challenging to offer sound suggestions without knowing what the main goal is and how long you desire your goal to be sustained.