Too much carbs for cutting?

[mm107]

Hey guys, i have my daily calori intake set around 1800, i know some will say too low, but my BF% is lowering and as people say Dont Fix it if its not broken.

Ok heres my ?

Im currentlyu cutting heres my ratios'

source grams cals %total
Total: 1878
Fat: 27 241 13%
Sat: 10 87 5%
Poly: 2 16 1%
Mono: 2 14 1%
Carbs: 139 490 27%
Fiber: 16 0 0%
Protein: 269 1075 60%


Heres what i ate today also,

8:00
Brown rice/egg whites
Whey Protein/Nonfat Milk

10:00
Go Lean Crunch Cerial
NonFat Milk

12:00
Tuna in a Can (2 cans)

2:00
Turkey Slices from Deli(5)

4:00(riding home from work)
Apple/Fruits

6:00-7:00
Chicken Breat(2)

And if i eat later then that its usually fruits. Also these are all estimated times, they are not exact times =]. Also my Carbs are Good ones i guess, no sugars. And they are ony from my first 2 meals really. Tell me if i am intaking too many carbs foor my diet. I feel that they are high, but im not too sure and want some advice. I didnt usually eat the brown rice in the morning, i would have a shake, but since reading here real food is better then any shake. Thanks!
K for helpfull info.

 

[pintoca]

MM, I don't like your current ratios... are completely too biased toward the protein... besides, you need your fats to burn fats. Try upping your fat to 25-30% while reducing your prot. Your carbs are OK on the 25 ~ 30% range. You need them for lifting.

Are you carb-loading at least once a week?

 

[mm107]

Yes i am. At least 1 time a week. I take Flax oil/Fish oil ( i got the liquids). Also i eat nuts here and there sometimes throughout the day( i just dont record them down)

Any ideas on what food i should throw in there pintoca? Im down to change it up a little. I just eat alot of protein because of my low cal intake, i figured it was saving some muscles.

And i was eating that percentage of fat because i thought i read in one of your earlier posts said to eat 25-30g of fat a day, i probably miss read it you prob ment 25-30%. Thanks!

 

[pintoca]

yep. percentages...for me 30% fat is almost 70grs/day. Well, as for foods, get some oats in meal 1, and add a yam or 2, (or some whole wheat bread) throughout the day (preferably earlier).

12:00, reduce to 1 can of tuna. I normally don't do double rations (like 2 cans or 2 chicken breasts). I eat one ration and some carbs with it. If you do this you will be ballparking towards the ratios I mentioned.

 

[mm107]

NICE! you got it! i usually only ate 1 can of tuna i just had a very hard time getting high cal count. Thats why i started t double the tuna, but since i just started doing that i can stop easily. Ok, so i should add oats, and a yam, and eat my tuna with bread. Nice! Sounds yummy. But damn Oats Brown Rice and Eggs! imma going to be so damn bloated! =] Thanks pintoca for shaping up the diet.

 

[azul]

MM, I don't like your current ratios... are completely too biased toward the protein... besides, you need your fats to burn fats. Try upping your fat to 25-30% while reducing your prot. Your carbs are OK on the 25 ~ 30% range. You need them for lifting.

Are you carb-loading at least once a week?

I don't see what's wrong with the protein intake. To preserve as much muscle as possible (not to mention a huge range of other benefits protein provides), at least 1g of protein per lb of bodyweight should be consumed.

And where did you come up with the idea of needing fat to burn fat? That is absolutely ridiculous. I'm not saying fats are bad, but you certainly don't need fat to burn fat. Do you need carbohydrates to burn carbohydrates? Um.... no.


To the original poster. We need your bodyweight and height to see your dietary needs. Still, no matter how much you weigh, 1800 calories is too low. Go with at least 2000.

 

[pintoca]

it is a proven fact of cutting that in order to movilize glycerol stores in your body, EFAs play an important role. The studies can be looked up if you wish, but basically you can tell why ALL the people in the boards take at least some 20% pf their daily cals from EFAs (namely flax and oil... Omega 3 and 6).

So yes, I will repeat it, you need fat to burn fat (obviously the correct type of fat).

The example of carbs to burn carbs is just putting things out of context.

As for protein intake, 270 grs for him are totally overkill for his weight.. Consuming outrageous amounts of protein is not what will protect muscle: Correct timing of meals and correct type of training will.

Pintoca

 

[mm107]

Hey Azul heres my first post......w/ bf and eveyrthing calculated. 1800 cals is the minimum for men, so i try to hit that.

Damn overkill really? Its only around 250g protein a day! heh Thanks guys

Final Weight Loss Diet Plan! I think i Nailed it! Final Adivce Please!

--------------------------------------------------------------------------------

Final Diet Change! Critique One Last Time! Calculated BMR & TDEE

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Hey guys I calculated evertyhing and here is what they look like.

This is the Formula I used to determine.
I hope these help, i tried to make them as clear as possible. I couldnt figure out how to calculate so i had to do some research but here it is! HOpe this helps some of you.

Harris-Benedict Formula(BMR Based on Total Bodyweight)

Men: BMR= 66 + (13.7 X wt in KG) + (5 X ht in cm) - (6.8 X age in years)
Wom: BMR= 665+ ( 9.6 X wt in KG) + ( 1.8 X ht in cm) - (4.7 X age in years)

Here is my personal equation.

Weight: 80kg
HT: 180cm
Age: 18yrs old

BMR= 66+(13.7 X 80kg)+(5 X 80cm)-(6.8 X 18) = 2247.6
BMR= 66+(1096)+(900)-(122.4) = 2247.6

Now that i calculated my BMR this is how i calculated my TDEE...
These are the formulas to get your own.
Sedentary = BMR X 1.2(little or no excercise,desk job)
Lightly Active = BMR X 1.375(light excercise/sports 1-3days wk)
Mod Active = BMR X 1.55(moderate excercise/sports 3-5 days wk)
Very Active = BMR X 1.725(hard excercise/sports 6-7 days wk)
Extr Active = BMR X 1.9(hard daily excercise/sports/marathon training,etc)

Mine would be:

2247.6 X 1.2 = 2697.12 (light activity due to my back, will change in future)

I want to have a 35% calorie deficit.

Formula for Calorie Deficit:

(.35% X TDEE)

So mine is .35 X 2697.12 = 943.95. So that is a 943.95 Calorie Deficit
Leaving my Maximum Calorie Intake at 1753.17kcals

To tell you the truth that is higher then the cals i am eating now. But is that still too low? I hope not. Any Experts on this letme know!
Thanks guys!

 

[azul]

it is a proven fact of cutting that in order to movilize glycerol stores in your body, EFAs play an important role. The studies can be looked up if you wish, but basically you can tell why ALL the people in the boards take at least some 20% pf their daily cals from EFAs (namely flax and oil... Omega 3 and 6).

So yes, I will repeat it, you need fat to burn fat (obviously the correct type of fat).

The example of carbs to burn carbs is just putting things out of context.

As for protein intake, 270 grs for him are totally overkill for his weight.. Consuming outrageous amounts of protein is not what will protect muscle: Correct timing of meals and correct type of training will.

Pintoca

Well, now that you said EFA's that completely changes the picture Yes, EFA's do play a rather important role in fat mobilization.

Keep in mind that we do not know his weight. Maybe he is 270 lbs.

If he's weightlifter that already has a strong base, 270g might not be very much. When bulking, I consume around 400g a day, and whether I'm dieting or maintaing, I like to stay at around 250-300.

Bis bald.

 

[mm107]

Azul,

weight = 188 lbs

Really consuming too much protien! Damn!

 

[pintoca]

I highly recommend Udo Erasmu's book Fats that Heal, Fats that Kill.

I quote: "At levels above 12 or 15% of total calories, they (EFAs) increase the rate of metaboilic reactions in the body and the increased rae burns more fat into carbon dioxyde, water and energy (heat), resulting in fat burn off and loss of excess weight"

So there you have it, by increasing metabolic rate, EFA's help movilizing fat stores in the body. Obviously there is a balance in this and most people takes this a a Carte Blanche to eat as much bad fat as they wish (Trans and hydrogenated fats...)... It will only work with EFA's and at minimum 15% total daily intake. A diet with over 30% cals coming from fat is not recommended (not even EFA's)

Pintoca

PS. Posted this before reading your last post. Nevertheless, the book is good and is worth a reading for anybody insterested in some additional knowledge in this thing... that is the only we can do to be prepared to the day-to-day battle with food: READ AND LEARN!!!

 

[mm107]

Pintoca what foods are high in EFA's, i take my fish oil and flax oil, nuts, anpb? Ill get them in the diet w/o a problem, only thing is I FIND IT HARD TO GET A HIGH CALORI INTAKE, i just feel bloated if i eat more then i do, but hey if bloated = healthy ill do it lol.

 

[pintoca]

Pintoca what foods are high in EFA's, i take my fish oil and flax oil, nuts, anpb? Ill get them in the diet w/o a problem, only thing is I FIND IT HARD TO GET A HIGH CALORI INTAKE, i just feel bloated if i eat more then i do, but hey if bloated = healthy ill do it lol.

There are only 2 EFAs:

Omega 3 and Omega 6.

Normal diets are too high in O6 and low in O3... we have the opposite problem with our diets: High in O3 (from all the flax and salmon) and low in O6...

some people drink Udo's choice... you can make your own: mix 3 parts flax with 1 part sunflower oil.

ANPB, Avocado, nuts are all good sources of fat.

About your diet, might not be a bad idea to start increasing your cals to the 2000 cals/day range... it is not really complicated once you get all the fat in (fat is VERY calorie-dense), just don't mix fats and carbs and you will be OK. It takes a little time to get used to the food, but after a while you will be hungry... at least with me: The more I eat, the hungrier I am.

 

[mm107]

ya i your right i was looking at the cals for fats and it is very calorie dense so it will probably be easier then i expected. Thanks pintoca, looks like imma havta spend more money on FOOD! lol but thank god i have NPB at home =].

Also should i leave the protien intake alone? and just add in my efa's?

 

[pintoca]

I would say, leave the carbs alone, lower the prot by about 40 grs (1 can of tuna less will do that trick) and increase the fats.

 

[mm107]

Thanks pintoca, tried to give ya some K but it wouldnt let me! lol! Thanks agian ill have an update for tommarow =]

 

[mm107]

Re: Too much carbs for cutting? Updated!

Pintoca: Diet Updated....

Ok, ive upped the cals little bit. Heres what i ate and the ratios for today.

8:00
Brown Rice/Egg Whites
Protein Drink w/ Non Fat Milk.

10:00
Go Lean Crunch Cerial w/ non fat Milk

12:00
Smucker's Nautural Penut Butter On Whole Wheat Bread

2:00
Tuna in the Can(1 can)

4:00
Smuckers Nautural Penut Butter(2 tbsp)

6:00-7:00
Shrimp boiled (2cups)

And if i eat later then this i will usually eat an apple.
Current Sups: EC/Green Tea/MultiVitamins/Fish and flax oils.

So this all comes down too

Calories Eaten Today
source grams cals %total
Total: 1960
Fat: 49 443 24%
Sat: 10 90 5%
Poly: 4 32 2%
Mono: 1 11 1%
Carbs: 147 508 27%
Fiber: 20 0 0%
Protein: 226 904 49%
Alcohol: 0 0 0%

The Fats are from The ANPB and the Protien Really. Pintoca, anything else i should change. 1900 cals is really the highest i wanna go. and 2000 is DEFINAtely the max for me.

Do i have my neccesary EFa's? Good Ratios. The day will basically be the same meals, except for dinner. Dinner is the only meal i rotate. Thanks!

 

[javaguru]

I like to consume no more than 1g of CHO per pound when cutting. Most of which I consume around workouts.

 

[pintoca]

Looks good, 50%P, 25%C, 25%F is a ratio I have never seen before, so it would be interesting to see how it goes for you on this one. I don't really expect much of an impact, since you can normally count on a 5% float on either direction without much issue.

I just noticed you are eating every 2 hours... any chance to move that to every 3 hours? for the meals where you eat most, it may be you have some undigersted food by the time you reach your next meal.

Maybe I am being too anal on this one, but if you later found out you want to tweak a bit )just to see if it makes any difference), move the bread of the peanutbutter to the tunna in the next meal... I am just seeing that fat and carb there and makes me uneasy... again, shouldn't be a problem, but just keep it in mind after a couple of weeks.

Macros look good, for variety sake, keep a backup plan for those shrimps (maybe some salmon).

K, too much typing... time to implement!!!

 

[mm107]

Pintoca: Diet Updated....ONCE AGAIN! LOL

Ok, ive upped the cals little bit. Heres what i ate and the ratios for today.

8:00
Brown Rice/Egg Whites
Protein Drink w/ Non Fat Milk.

10:00
Go Lean Crunch Cerial w/ non fat Milk

1:00
Smucker's Nautural Penut Butter W/O BREAD

3:00
Tuna in the Can(1 can) WITH BREAD

5:00
Smuckers Nautural Penut Butter(2 tbsp)

7:00
Shrimp boiled (2cups)
MY DINNER IS ALWAYS ROTATED BETWEEN CHICKEN/FISH/SHRIMP/MEAT

And if i eat later then this i will usually eat an apple.
Current Sups: EC/Green Tea/MultiVitamins/Fish and flax oils.

So this all comes down too

Calories Eaten Today
source grams cals %total
Total: 1960
Fat: 49 443 24%
Sat: 10 90 5%
Poly: 4 32 2%
Mono: 1 11 1%
Carbs: 147 508 27%
Fiber: 20 0 0%
Protein: 226 904 49%
Alcohol: 0 0 0%
p.S> I WISH I COULD EAT EVERY 3 HOURS, but righ tnow my shcedule doesnt permit it. But maybe when i peak, ill make it permit it.

The Fats are from The ANPB and the Protien Really. Pintoca, anything else i should change. 1900 cals is really the highest i wanna go. and 2000 is DEFINAtely the max for me.

Do i have my neccesary EFa's? Good Ratios. The day will basically be the same meals, except for dinner. Dinner is the only meal i rotate. Thanks!

 

[mm107]

^

 

[ChefWide]

I like to consume no more than 1g of CHO per pound when cutting. Most of which I consume around workouts.

good call, i am down around .75g/lb and it really makes quite a difference for me, props to needsize for leading the way on this back in the day

 

[JKurz1]

Carbs are NOT the devil fellas..............calories ARE!

When I cut, the first to go is fruits, dairy, but everything else remains the same. I bump up the protein, drop the cals in each meal and remove my pre-bed feast of peanuts, cottage cheese and a huge casein shake............

 

[pintoca]

MM, the diet looks good to me... guess the time has come to see it it works good for you. Give it a try for at least 1 month, before deciding whether is working or not.

I think it is a good baseline one.

And Jkurz is right in my book: Calories are the problem, not carbs (are least for the people who is not overly carb-sensitive)

Pintoca

 

[mm107]

Thanks guys. i appreciate it! Updated some photos on my other thread, took pics so i can see if diet is working =]

 

[sublime35]

Yeah i feel the same as Kruz, that carbs aren't the prob. its all the cals. i mean it all comes down to calories in v.s. calories out.