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Thread: Ratio for losing body fat page 3

  1. #21
    Davidil's Avatar
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    Why do I need more carbs exactly? I'm not getting it.

  2. #22
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    Quote Originally Posted by Davidil View Post
    Why do I need more carbs exactly? I'm not getting it.
    The more exercise you get, the more carbs your body can tolerate or may need for optimum function.

  3. #23
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    Quote Originally Posted by Davidil View Post
    Why do I need more carbs exactly? I'm not getting it.
    As you shift from low intensity exercises to higher intensity exercises the fuel needed to produce the required energy to fuel the muscles will shift from fat to glucose. If you supply the body with enough glucose to fuel high intensity exercise you should not experience the symptoms you are currently experiencing. You can create your own glucose out of the amino acid pool in your blood but amino acids are better used to rebuild lean mass. You clearly do not have insulin issues so consuming carbs can only have a positive impact on your health as well as your body composition.

    You could consume:

    Non workout days:

    1-1.5 g of protein per lbm
    50 - 100 g carbs
    Balance of cal from fat.
    500 - 1500 cal below maint. cal

    Workout days:

    1-1.5 g protein per lbm
    200 - 300 g carbs
    Bal of cal from fat.
    At or slightly above maint. cal

    Don't do high intensity work outs more than 3 times a week.

    As you can see depending on the day the ratios will vary greatly.

    Sent from my Nexus S using Marks Daily Apple Forum mobile app

  4. #24
    Davidil's Avatar
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    The thing is that I lost so much fat not having carbs, I can't wrap my mind around the idea that now I need to have more of them.

  5. #25
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    Quote Originally Posted by Davidil View Post
    The thing is that I lost so much fat not having carbs, I can't wrap my mind around the idea that now I need to have more of them.
    You don't have to barrel in there and just do it. Just keep your mind open to the idea, and maybe experiment with it when you feel ready.

  6. #26
    Davidil's Avatar
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    "500 - 1500 cal below maint. cal"

    What? Don't I need about 2000 a day? So 1500 below maint. cal is... 500 calories?

  7. #27
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    Quote Originally Posted by Davidil View Post
    "500 - 1500 cal below maint. cal"

    What? Don't I need about 2000 a day? So 1500 below maint. cal is... 500 calories?
    Think of a weekly maintenance total, not daily ones, if maintenance is your goal.

  8. #28
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    Quote Originally Posted by Davidil View Post
    The thing is that I lost so much fat not having carbs, I can't wrap my mind around the idea that now I need to have more of them.
    Losing fat due to eating no carbs does not mean you're going to put on fat if you start eating carbs. If you're in a caloric deficit and protein is accounted for, macronutrient composition doesn't matter in the slightest.
    My nutrition/fitness/critical thinking blog:

  9. #29
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    To eveyone screaming eat more carbs.... here lies the rub (IMO)...

    If OP has to go super low calorie to drop that last bit then he only has so much to work with. He NEEDS protein. So he needs meat that inherently comes with fat. Probably at least like 100-140 grams of it if my guestimation is right. There is 400-600 calories there. Unless he's living on chicken breast alone (not very primal to not eat the whole animal IMO) then you gotta give him 1000-1200 calories of meat/day. That leaves about 100g of carbs if he really wants em though right? That will take you to 1400-1600 calories. How low did OP say he was.... I forget? Anyway, that would be my Rx to get there OP. A caloric restriction is inherently lower carb for us mere mortals (see 160lb middle agers ).
    Last edited by Neckhammer; 08-04-2013 at 11:52 AM.

  10. #30
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    Quote Originally Posted by Davidil View Post
    "500 - 1500 cal below maint. cal"

    What? Don't I need about 2000 a day? So 1500 below maint. cal is... 500 calories?
    If you are a male and working out 5 times a week then you need well over 2500 call for maintenance. You could safely go down to 500 cal. per day. Call it IF or whatever just as long as it is infrequent like twice or three max a week.

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