Need tips to a low fat, low carb, high protein diet.

[missyd143]

pharm animal ,....i weigh 125 and do carb cycle but what carbs do u eat on low carb days? should i have any? and also how many grams of fat do u eat along with carlories..what is your bodyweight? should fat stay the same regardless of carb intake? how many grams should i be taking in for my weight 125?i do take flax. because when carbs are dropped fat should be taken to make up ..right? or no lolol
thanks alot...and do u do cardio btw to get shredded?

 

[acer290]

And make sure to experiment. For instance i was doing low carb, medium fat, high protein, but it wasn't going as well as planned. Then I bumped my cals up by about 600 all through fat and all of a sudden i dropped a couple more pounds.

Plus, if you do low carbs make sure to schedule some refeed to assist muscle repair, upregulate thyroid, and elevate lowered leptin levels

 

[riskybizz007]

Pharm Animal i agree w/ you b/c I do carb cycling myself when i cut. And in fact almost exactly the same way you do it as well. What I am getting at w/ this whole thing is that you should not do a low carb, low fat diet throughout. And low carb to you was 75-150g/day, where low carb to most people on this board would mean about 30g carb/day. If you're low carbing w/ 75-150g/day w/ a carb up every 3 or 4 days you should not run into problems.

But like i said, running low carb at ex. 30g/day throughout would not give you as good results as the above. And if you're carbs are too low, yes most of the protein would be used for energy. And the problem is not solved just by eating more and more protein, b/c guess what? Too much protein CAN be stored as fat. Any excess of energy whether it be carb, fat, or protein can be stored as fat, it's unused energy.

So it only makes sense to have correct ratios of your nutrients, and slightly be below maintenance. The carb up i didn't mention it before but I believe very strongly in carb ups. In pardeus website www.avantlabs.com he has an excellent article on leptin and how refeeds affect it.

 

[110%]

burning inside i would go with your bw times 15 for your maintenace calories then subtract 500 to find calories to cut around 1-2 lbs of fat each week. i would split these calories into a 50/30/20 marco breakdown in terms of protein/carbs/fat. try to get as much of your protein from whole foods except a whey shake after workouts. stick with low gi carbs such as brown rice and oatmeal for your carbs except a high gi simple carbs postworkout. try getting you rfats from flaxseed oil and stay away from saturated and trans fats. along with this i would reccoment doing around 3 30 minute cardio sessions per week first thing in the morning before your first meal.

 

[Pharm Animal]

i weigh 125 and do carb cycle but what carbs do u eat on low carb days? should i have any?

i usually eat all leafy greens with a little starchy after workouts on low carb days....yes, i do think you should eat a little carbs on low carb days.

and also how many grams of fat do u eat along with carlories..

i eat what little fat that is found in the protein sources, 2 yolks in the mornings, and add a little EFA's, usually totalling around 50-70g of fat per day. this is on 400+ grams of protein a day, so the fats add up quickly.

should fat stay the same regardless of carb intake? how many grams should i be taking in for my weight 125?

for me, it does stay the same. i would say to increase it only if you are doing a ketogenic diet. i would say 10-20% of your calories should come from fat.

i do take flax. because when carbs are dropped fat should be taken to make up ..right? or no lolol

it's really dependent on what you feel is best.....takes some personal experience.

and do u do cardio btw to get shredded?

yes

thanks alot...

you're welcome

 

[MR. BMJ]

Well i'll be damn folks...2 great vets on the diet board in the same day. Both cockdezl and Pharm Animal are great guys. Nice seeing you around every once in awhile PA. Well, at least outside of AF that is....

BMJ

 

[Pharm Animal]

Hi BMJ

well, i have to branch out a LITTLE...it gets cramped over there with ulter, gopro, and AJ....heheheh

 

[Pharm Animal]

BY THE WAY!!!!

where is dezl????

he's got a friggin BRAIN for this diet shit, moreso than I

he has taught me some great stuff over the years!!!

 

[missyd143]

hey do you actually , pharm , count the leavy veggies as a carb source on low carb days? what if i eat 20 grams of oatmeal carbs just in the morning and noothing else...then on my carbs days i eat 100 grams of carbs..remember i weight 120..i cannot be takin in as much carbs as you.....

 

[Pharm Animal]

fiberous carbs are obviously more inefficient per gram of carbohydrate than starchy carbs...basically meaning that your body will expend more energy digesting the leafy veggies than the oats. i do count the greens as carbs.