to many carbs on diet bad 60% or more

[morf33]

hey is carbs bad for you if you eat excessive carbs whats the proper amount and types i shoud be eating for cutting

 

[KIAN]

When you consume carbohydrates, they are broken down and stored as glycogen in the liver and in muscle tissue. Glycogen is used as a source of quick energy. Once the liver and muscle tissues become saturated with glycogen, the excess is stored as fat. So it is important to know your carb intake value, especially when you are cutting. Reduce your carb intake and make sure that your intake is from complex carbs and not refined or simple carbs. Complex carbs can be found in vegetables, grains, nuts, whole-grain breads, pasta, cereal and flour. In general, the whiter the food, the more refined or processed it is likely to be and not of a good nutritional value. This leads on to the Glycemic Index (GI) of foods. High GI foods are usually very heavily processed and will result in raising your blood glucose levels too quickly and cause an insulin spike. If you are cutting, it is important to maintain your blood glucose levels at a set rate throughout the day so look for low GI rated foods. Low GI rated foods will also leave you fuller longer and less likely to cheat on your diet.The following link will give you a better understanding of GI foods and their ratings:

Glycemic Index Database

It is also very important to know what your caloric needs are in terms of protein, carbs and fat, as well as your BMR (Basic Metabolic rate).

• Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
• Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

To determine your daily caloric needs, use the following equations:

• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
• If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
• If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
• If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Once you have these values, then you can start putting together a nutritional / training program to help you achieve your goals.

Set your protein intake at one gram per pound of lean body mass and try to keep your fat intake to under 60 grams per day. It may be necessary to increase your fat intake due to the reduction in carbs so that you can meet your daily caloric requirements but make sure that your saturated fat values are kept low and that you avoid trans and hydrogenated fats completely.

one gram of protein = 4 calories
one gram of carbs = 4 calories
one gram of fat = 9 calories

A reduction in your diet by 500 calories per day (3500 total over one week) will result in the loss of one pound (minimum) per week. Introduce cardio and resistance training and the weight loss can be much more. But try to do it slowly and in a controlled manner as that is more healthy and the results are likely to last much longer.

You will have to expect some muscle loss while you are cutting so make sure that your protein intake is kept high and that you lift heavy to help you maintain the mass which you have. Keep yourself properly hydrated at all times too.

This should get you going.


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KP -- Fitness Basics

 

[big perm]

Excellent post kian!! K to you bro.