how do you get carbs so low?

[Flagirl27]

I've been trying to cycle my carbs (3 days low and 2 high), but I just can't get my carbs as low as 20 to 30 grams a day. My protein has 4.5g of carbs in it. I've read that you should have some carbs first thing in the morning and then post workout being the most important, but I just can't get it to only 30 grams. Here's my current low carb diet:

7:00 am 1/4 cup oats, 4 egg whites, 1/2 scoop protein
10:00 am 6 egg whites, 1 whole egg, flax
1:00 pm (post workout) 1 scoop protein, 1/2 granola bar (13.5g cho)
2:30 pm can of tuna or chicken, 1 cup brocolli
6:00 pm 6 oz Orange Roughy, salad with balsamic vinegar
9:00 pm (bed) 1 scoop protein, 1 tbs nat pb

This still totals about 60 carbs. Should I cut something out? Does this look good to you guys?

I've been battling fat for 5 years now. No matter how hard I train, no matter how many hours of cardio I do, it's not budging. I've done DNP and only lost about 2 pounds. I really want to try anavar to add some more muscle to my frame (I'm 140 and about 20% bodyfat) but I lost my supplier (he got busted)
I'm taking creatine and I seem to be able to add muscle pretty easy (I was eating more to add some muscle over the holidays, but now I'm trying to lose the fat so I can see my muscle). I just get frustrated when I read about you girls that can drop bodyfat so quickly. I've been at this battle a long time and I haven't had near the results you girls have. I strive VERY hard in the gym but I just can't lose the fat. Does anyone have any suggestions? I am in tears because I want to look like you girls, but instead I look like a fat blob. I have some pretty good muscle, but you can't see it from all the fat. Can someone please help me? I really appreciate any suggestions you can give me.

 

[FitFossil]

Personally, I just can't do the low carb thing. Some people get results, but I just couldn't function on that type of diet. I do cycle my carbs higher a few days and lower a few days but nothing scientific. Usually just means I cut nighttime carbs sometimes (but NOT before a heavy training day).

My diet is like 40% pro 40% carb (mostly clean carbs) and 20% fat (mostly healthy omega 3 type fat). I don't look at it as a "diet". It's just a way of eating that has allowed me to slowly drop bodyfat and then maintain long term leanness. I'm not a competitor so I don't have to bulk and cut.

I feel I need carbs to get the most out of my training. Carbs provide energy and muscles need carbs for optimal performance. Along w/ weights 4x a week, I do 20-30 min cardio after weights. I do mostly high intensity interval cardio. It takes some trial and error to find out what works for you, so don't get discouraged!

 

[Flagirl27]

Thank you for your reply fitfossil!

I've found it very hard to get my carbs any lower than what I wrote above, so I've tried cycling that with the higher carb days which are around 150. I cut down on my cardio to only 3 days (my off training days). I was doing so much before that I just had to take a break. I've found that I am MUCH stronger now that I don't do so much cardio. I also do high intensity intervals on my day off from training for about 20 to 30 minutes and on Sat and Sun I do 1 hour sessions outside doing whatever - rollerblading, slow jogging on the beach, etc.
I've read so many different views on carbs that I get confused. Some say no carbs, some say low carbs. I know it's very individual, but I've tried both and I haven't found what works for me yet. Is it possible to be fat forever no matter what you do? I know, no, but I'm just discouraged that's all.
Thanks again for your reply. I'll just keep chugging along with what I'm doing now and hope for the best.

 

[Cheetarah]

Flagirl27, just a suggestion, but you said you were doing a lot of cardio and it's not working to lose the fat. Well, then may I suggest cutting your cardio down even more, like to just two sessions a week of H.I.I.T. for about 30 minutes. Doing a lot of cardio actually sends the wrong signals to your brain, telling it to store fat instead of burning fat. Cardio tells the brain the body needs to be light and aerodynamic which equates to saving the fat and burning the muscle. At least it's worth a try to cut down significantly on your cardio since doing a lot of it obviously didn't work. I used to be the same way, cardio every day and I never got the results I wanted either, never lost the fat. I didn't start burning the fat off til I started lifting and got my diet in order. Right now I lift 4 days a week and I'm an inline speed skater so I attend my speed skating practices twice a week, and that is all I do for cardio. So far it is working. And my diet right now consists of keeping my carbs around 120 grams a day, 30 grams in the first 3 meals and 10 grams (using only green veggies) for the last 3 meals. I know your frustration, my body is VERY stubborn to give up fat and I also put on muscle easily. I guess we just can't have it both ways. I feel your pain. Best thing to do is to analyze what you are doing, change something when it isn't working and stick with it a while to see if it works. That's why I say cut down significantly on the cardio since it obviously hasn't been working for you (never did for me either). Hope this helps.

Oh, and btw, 20% is NOT fat! Give yourself a break girl! Back in August I was 140 lbs at 22% fat and nobody ever accused me of being fat so I think you are being WAY too hard on yourself!

 

[Flagirl27]

Thanks Cheetarah. I'm glad to see that someone else has been through what I am going through.

I know I feel a lot better when I eat around 120 grams of carbs a day, but since i have such a sedentary job I sometimes feel that carbs are the enemy. I just want a 6 pack so bad I could kill for it.

Thank you both again for your replys. I will stick with what I've got going for a little while longer and see what happens. Maybe only 2 or 3 short HIIT cardio sessions (along with my 4 days of weights) will really work even though I feel like I'm not doing enough. It's hard to break that habit that you aren't going to lose fat if you don't do cardio.

Thanks again!

 

[muskles]

Flagirl27,

i don't look like a lot of these girls yet, either. i've been at it for a couple years, and seem to gain more head knowledge than actual application/results at times... but i'm getting there.. i slip from time to time but won't give up.

as 4 ur diet, if u r cutting u may want to cut out the peanut butter.. a bit high in fat and carbs for cutting. definitely eat it earlier in the day if u don't cut it out completely. also, the 1/2 granola bar could be replaced with some nice green veggies, too.

little tweaks can make a big diff.

sometimes hang on and on and then lbs slide off all at once... so it could be ur near that point, too.

hope that helps

 

[Cheetarah]

...Maybe only 2 or 3 short HIIT cardio sessions (along with my 4 days of weights) will really work even though I feel like I'm not doing enough. It's hard to break that habit that you aren't going to lose fat if you don't do cardio.

Thanks again!

I know what you mean, and yes it is hard to break old habits! I did it, so can you! I have pretty much cut down my cardio and have just been experimenting with my diet. For the most part, I just try to keep my carbs in check. I did cycle them for a while, trying to stay around 60 grams a day for 3-4 days and it didn't work well for me as far as sticking to it. I couldn't do it! I'd always end up going OVER my carbs but I noticed I was good at cutting out my carbs on the last few meals of the day so I went ahead and wrote a diet I knew I could stick with. So since 3 Jan I am no longer cycling my carbs but just keeping them at 120 grams a day and keeping them 10 grams or less for the last 3 meals. So far I am doing well with it and am losing fat. I had gone back up to 18.6% body fat after the holidays and as of 11 Jan, am back down to 17% body fat so my diet is working well so far. It just takes a lot of experimenting and tweaking to keep the fat burning going. And remember, it is a slow process but that is good cause the slower you cut, the more muscle you retain. My goal is to stay at my same body weight but get down to 12% body fat. Try not to get discouraged, it does take a lot of time and patience but it CAN be done.

 

[SonnyBlack]

Thank you for your reply fitfossil!

I've found it very hard to get my carbs any lower than what I wrote above, so I've tried cycling that with the higher carb days which are around 150. I cut down on my cardio to only 3 days (my off training days). I was doing so much before that I just had to take a break. I've found that I am MUCH stronger now that I don't do so much cardio. I also do high intensity intervals on my day off from training for about 20 to 30 minutes and on Sat and Sun I do 1 hour sessions outside doing whatever - rollerblading, slow jogging on the beach, etc.
I've read so many different views on carbs that I get confused. Some say no carbs, some say low carbs. I know it's very individual, but I've tried both and I haven't found what works for me yet. Is it possible to be fat forever no matter what you do? I know, no, but I'm just discouraged that's all.
Thanks again for your reply. I'll just keep chugging along with what I'm doing now and hope for the best.

maybe you need to up your carbs a little. When i did the low carb thing all i got from it was low t3 levels. As soon as i added alittle more carbs to my diet (i personnaly like the 33% protein 33% carbs 33% fats diet) i began loosing again.

 

[Flagirl27]

thanks for all the replys! I get such good info when I do post a question. I can't thank elite fitness enough!

I especially like to hear that cutting down on cardio might help! That's music to my ears!!!

 

[diamonddiceclay]

it is simple to stay under 30g a day, just read dr atkins books