Thread: The lie about carbs srs
04-21-2020, 10:27 AM
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#91
All I'm saying boyos, give high carb low fat a try, im experimenting right now and it is amazing (srs)
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04-21-2020, 10:52 AM
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#92
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it's mostly calories in calories out when we are talking strictly weight gain and weight loss
of course getting vitamins and minerals as well as your protein and fats is important and helpful
people having chitty eating and exercise habits is why they can't lose weight. Instead they blame it on the carbs. Brb don't track calories, brb snack throughout the day, but I eat healthy and I can't lose weight. stfu bitch, you aren't a special snowflake that somehow circumvents basic biology and physics.
of course getting vitamins and minerals as well as your protein and fats is important and helpful
people having chitty eating and exercise habits is why they can't lose weight. Instead they blame it on the carbs. Brb don't track calories, brb snack throughout the day, but I eat healthy and I can't lose weight. stfu bitch, you aren't a special snowflake that somehow circumvents basic biology and physics.
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04-21-2020, 11:44 AM
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#93
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Originally Posted By isingmodel⏩
TDEE shifts negatively when carbs are removed. any time i've restricted carbs, my body temperature has a measurable drop, i.e. my metabolic rate decreases.You idiots need to stop overthinking this garbage. All that fukking matters is:
1) Total calories, depending on your goals
2) Protein intake, should be at the optimal level for MPS
3) Micronutrients/fibre
Everything else is fukkin irrelevant. You can get shredded on both low carb, and low fat diets, as well as a on balance of both (the latter just being the easiest and best). Actually low fat diets are supposedly marginally better for nutrient partitioning since fats are more readily stored as adipose than carbs, but it's completely negligible and not even worth thinking about (unless you got Celiac or some ****).
1) Total calories, depending on your goals
2) Protein intake, should be at the optimal level for MPS
3) Micronutrients/fibre
Everything else is fukkin irrelevant. You can get shredded on both low carb, and low fat diets, as well as a on balance of both (the latter just being the easiest and best). Actually low fat diets are supposedly marginally better for nutrient partitioning since fats are more readily stored as adipose than carbs, but it's completely negligible and not even worth thinking about (unless you got Celiac or some ****).
the body responds to carb restriction with various starvation processes to scavenge as much glucose for the brain and kidneys as possible srs
so when you say "it's all calories" it's kind of misleading since it's a moving target
have you ever eaten a fukkload of carbs and felt warm as fukk afterward? never happens from eating fats since their consumption does not increase metabolic rate measurably
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04-21-2020, 11:49 AM
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#94
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Pretty sure any kind of food causes an increase insulin.
04-21-2020, 12:02 PM
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#95
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Originally Posted By Ratfish⏩
It does happen when eating a ton of meat though.TDEE shifts negatively when carbs are removed. any time i've restricted carbs, my body temperature has a measurable drop, i.e. my metabolic rate decreases.
the body responds to carb restriction with various starvation processes to scavenge as much glucose for the brain and kidneys as possible srs
so when you say "it's all calories" it's kind of misleading since it's a moving target
have you ever eaten a fukkload of carbs and felt warm as fukk afterward? never happens from eating fats since their consumption does not increase metabolic rate measurably
the body responds to carb restriction with various starvation processes to scavenge as much glucose for the brain and kidneys as possible srs
so when you say "it's all calories" it's kind of misleading since it's a moving target
have you ever eaten a fukkload of carbs and felt warm as fukk afterward? never happens from eating fats since their consumption does not increase metabolic rate measurably
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04-21-2020, 12:09 PM
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#96
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If I didn't have autoimmune issues I would eat carbs left and right but some people don't react well to them. Carbs definitely are a superior energy source than fat for muscle building and strength but you can still get bigger and stronger not consuming them.
04-21-2020, 12:10 PM
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#97
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I mean, anyone with basic understanding of nutrition knows that calories are the main component, anything else is really just details. Not sure where you got the idea that carbs were bad unless you're reading blogs written by 40 year old house wives.
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04-21-2020, 12:12 PM
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#98
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Lol people majoring in the minors like I used to. Roughly track your calories, get your protein in and call it a day. That'll get you pretty much all the way there. If you're a bodybuilder or competing, I understand trying to optimize everything. For most people that just want to look good naked, progressive overload at the gym + protein + controlled portions + hitting micros = win.
I actually think micros are really underrated and protein is slightly overrated. I only eat around 0.7-0.8g of protein per lb bodyweight. However, I feel so much better getting less protein from koalaty sources/real food and hitting my micros than getting 1.5g from protein bars and whatnot that are more processed. I haven't noticed a huge change in progress either.
I actually think micros are really underrated and protein is slightly overrated. I only eat around 0.7-0.8g of protein per lb bodyweight. However, I feel so much better getting less protein from koalaty sources/real food and hitting my micros than getting 1.5g from protein bars and whatnot that are more processed. I haven't noticed a huge change in progress either.
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04-21-2020, 12:17 PM
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#99
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Leanest ive ever been was simply doing IF with a 50-30-20 ratio of carbs-protein-fats. Simple as that, following a range of 2300-2500 cals as an absolute rule and losing around 2 pounds a week (srs).
Ive tried most things, but really calorie deficit is still king. Basically 3 rules for me: 1G of protein per pound of bw, 30 grams of fiber and two big servings of vegetables per day. After that, do whatever you need to do in order to feel good and actually have a good workout which is key IMO, because the better your workout, the more calories you burn anyway. I track my calories burnt on an apple watch, and when im low on carbs i train with low intensity which is like an 400 calorie workout, but after refeed days for example, i would train so intense and with such weights that i can reach even 1000 calorie workouts, **** is insane.
Ive messed around with carb cycling as well and it worked absolutely wonders. 3000 calories and around 500 grams of carbs on days where id be training legs for example, and then 2000 calorie days of super low carbs on days where i only do cardio or rest. That also melts my bodyweight.
Ive tried most things, but really calorie deficit is still king. Basically 3 rules for me: 1G of protein per pound of bw, 30 grams of fiber and two big servings of vegetables per day. After that, do whatever you need to do in order to feel good and actually have a good workout which is key IMO, because the better your workout, the more calories you burn anyway. I track my calories burnt on an apple watch, and when im low on carbs i train with low intensity which is like an 400 calorie workout, but after refeed days for example, i would train so intense and with such weights that i can reach even 1000 calorie workouts, **** is insane.
Ive messed around with carb cycling as well and it worked absolutely wonders. 3000 calories and around 500 grams of carbs on days where id be training legs for example, and then 2000 calorie days of super low carbs on days where i only do cardio or rest. That also melts my bodyweight.
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04-21-2020, 12:30 PM
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#100
I eat carbs but do keep it low to about 100ish g a day. I also try stay away from processed carbs as they make me feel like chit. I eat yams, veggies and fruit instead of processed carbs.
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04-21-2020, 12:33 PM
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#101
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didnt read the whole thread but basically people underestimate how many carbs you can use as energy if you are active and lift heavy.
It can take a large male 400g+ carbs just to replenish glycogen stores if he lifts like a beast. IF all of those carbs are going to glycogen replenishment, none will be stored as fat.
All these calories in Vs calories out "healthy fats are GOAT" people are ****ing morons who read a couple things and watch influencers BS but dont understand the metabolism and how the body works in consuming food, using energy, and the body recovering.
It can take a large male 400g+ carbs just to replenish glycogen stores if he lifts like a beast. IF all of those carbs are going to glycogen replenishment, none will be stored as fat.
All these calories in Vs calories out "healthy fats are GOAT" people are ****ing morons who read a couple things and watch influencers BS but dont understand the metabolism and how the body works in consuming food, using energy, and the body recovering.
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04-21-2020, 01:17 PM
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#102
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Originally Posted By xLostxAngelx⏩
Everything I read says 90 mins to deplete. So maybe what they means is, to you your example:Negative. It takes not even 90 seconds.
When I get up on my bike, and hit a heavy intensive sprint, the moment I run out of oxygen, I enter catabolic state where my body (and especially my brain) begins aggressively burning its glycogen stores. Glycogen is not super complex. It burns up quickly. If I have a healthy volume of carbs in my bloodstream, my body can replace the stores easily once I phase back out and catch my breath. Everything's okay then, and I can hit another sprint. But if I go out too late after I last ate, and do this, I will come out of it feeling entirely sapped of all life. It will take roughly 10~15mins to replace the stores from catabolic state, and once the brain gets flooded, I'll feel optimistic again to hit another heavy sprint, but the energy isn't really there and it's not safe to do. It's just an illusory effect.
Case in summary, those stores ain't nearly as militant as you think they are. They burn up instantly, as soon as your oxygen stores burn out (just the same as creatine). The body can't wait for energy, so it taps into emergency stores immediately. No oxygen, then it's right into anaerobic respiration. Those stores are immediately tapped into.
When I get up on my bike, and hit a heavy intensive sprint, the moment I run out of oxygen, I enter catabolic state where my body (and especially my brain) begins aggressively burning its glycogen stores. Glycogen is not super complex. It burns up quickly. If I have a healthy volume of carbs in my bloodstream, my body can replace the stores easily once I phase back out and catch my breath. Everything's okay then, and I can hit another sprint. But if I go out too late after I last ate, and do this, I will come out of it feeling entirely sapped of all life. It will take roughly 10~15mins to replace the stores from catabolic state, and once the brain gets flooded, I'll feel optimistic again to hit another heavy sprint, but the energy isn't really there and it's not safe to do. It's just an illusory effect.
Case in summary, those stores ain't nearly as militant as you think they are. They burn up instantly, as soon as your oxygen stores burn out (just the same as creatine). The body can't wait for energy, so it taps into emergency stores immediately. No oxygen, then it's right into anaerobic respiration. Those stores are immediately tapped into.
You go for a sprint and waste all your short term glycogen stores. You rest a bit and your short term stores are refilled from your long term stores. Repeat.
You can do this for 90 mins before you body is completely sapped and you can't refill your short term stores.
I am trying to figure this out because when I ask about taking intra carbs while at the gym, I am always told they are pretty much useless unless i workout for 90ish mins.
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04-21-2020, 02:47 PM
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#103
High or even moderate carb diet does not work for many people. I as example just get hungry, bloated, fart all day, and sleepy from carb intake of more than 100g~ daily. I also can’t stand low fat diets, and any diet even moderate in carbs is a low fat diet for me since I do need to at least meet some reasonable protein and caloric number.
Carbs are very individual. It depends on how YOU feel and perform. Experiment.
Carbs are very individual. It depends on how YOU feel and perform. Experiment.
04-21-2020, 03:09 PM
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#104
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Originally Posted By kusok⏩
sounds like carbs arent your problem but carb source. 100% serious. Some people on high carbs have to stick strictly to Rice or strictly to low fiber carbs. Usually its fibrous carbs, vegetables, and wheat that can cause the problem you listed.High or even moderate carb diet does not work for many people. I as example just get hungry, bloated, fart all day, and sleepy from carb intake of more than 100g~ daily. I also can’t stand low fat diets, and any diet even moderate in carbs is a low fat diet for me since I do need to at least meet some reasonable protein and caloric number.
Carbs are very individual. It depends on how YOU feel and perform. Experiment.
Carbs are very individual. It depends on how YOU feel and perform. Experiment.
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04-21-2020, 09:39 PM
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#105
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Originally Posted By kingofturtles⏩
There are no short term and long term glycogen stores.Everything I read says 90 mins to deplete. So maybe what they means is, to you your example:
You go for a sprint and waste all your short term glycogen stores. You rest a bit and your short term stores are refilled from your long term stores. Repeat.
You go for a sprint and waste all your short term glycogen stores. You rest a bit and your short term stores are refilled from your long term stores. Repeat.
There's only a little tiny place in each cell for reserve stores (creatine/glycogen/hydration). These reserves can even get pushed out of the cell under pressure and adulteration of the cell space (toxins/other molecules/thinning of the cell wall, etc.).
Additionally, keep in mind the firing of energy can get extremely aggressive. Even though things like creatine can be reuptaken, this capability is finite. Try to realize how many times cells have to fire for energy within a 90 second period, especially facing a high performance demand. Imagine the brain alone and all its high energy neurological activity.
People know that the body is made up of millions and millions of cells, and all of them need energy. It should be common sense how intensive the firing of energy can get, and how voluminous the necessity for energy can be.
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04-22-2020, 08:13 AM
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#106
Originally Posted By Jestbrah⏩
That is definitely a part of it. I simply can not do starches, all that happens is I look and feel like I’m 9 months pregnant and fart all day, but even with fruit and rice and oats which are a LOT better for me than starches, still, I do get hungry and retain water. Currently I’m experimenting just eating some non starchy carbs around training. It looks promising. So far getting good performance in my home gym. A couple of downsides for me when not eating any carbs or eating a very low carb diet is sometimes I notice strength drop in the 4-10 range and libido drop... lolsounds like carbs arent your problem but carb source. 100% serious. Some people on high carbs have to stick strictly to Rice or strictly to low fiber carbs. Usually its fibrous carbs, vegetables, and wheat that can cause the problem you listed.
04-22-2020, 08:27 AM
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#107
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Stopped that low carb chit a long time ago. Just makes me feel weak, look flat, feel bad mentally all the time. Fat loss is no less on a carb diet for me.
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04-22-2020, 08:57 AM
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#108
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Originally Posted By Jestbrah⏩
The opposite, actually:didnt read the whole thread but basically people underestimate how many carbs you can use as energy if you are active and lift heavy.
It can take a large male 400g+ carbs just to replenish glycogen stores if he lifts like a beast. IF all of those carbs are going to glycogen replenishment, none will be stored as fat.
All these calories in Vs calories out "healthy fats are GOAT" people are ****ing morons who read a couple things and watch influencers BS but dont understand the metabolism and how the body works in consuming food, using energy, and the body recovering.
It can take a large male 400g+ carbs just to replenish glycogen stores if he lifts like a beast. IF all of those carbs are going to glycogen replenishment, none will be stored as fat.
All these calories in Vs calories out "healthy fats are GOAT" people are ****ing morons who read a couple things and watch influencers BS but dont understand the metabolism and how the body works in consuming food, using energy, and the body recovering.
https://bodyrecomposition.com/nutrit...es-do-you-need
Of course it doesn't mean you can't have more, as he says. Depends of the person (again, insulin sensitivity, preference, and all)
I have no interest in going bellow ~120g for example, too. Feel beter that way. And it's the bare minimum required for basic functions (like brain fuel) without getting from another pathways
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04-22-2020, 09:03 AM
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#109
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Originally Posted By kusok⏩
Rice and oats are starches. As potatoes and other cereals (be it wheat or others, in the form of pasta, bread or whatever).That is definitely a part of it. I simply can not do starches, all that happens is I look and feel like I’m 9 months pregnant and fart all day, but even with fruit and rice and oats which are a LOT better for me than starches, still, I do get hungry and retain water. Currently I’m experimenting just eating some non starchy carbs around training. It looks promising. So far getting good performance in my home gym. A couple of downsides for me when not eating any carbs or eating a very low carb diet is sometimes I notice strength drop in the 4-10 range and libido drop... lol
You sure you do bad on rice? I HIGHLY doubt it. Don't know anyone that does. Pretty sure your problem migh be a lot of fiber (that cereals are high in) or even gluten or something imilar that gives you an adverse response.
I would give rice another shot. Like basmati or jamin. I use basmati. And white potatoes, too.
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04-22-2020, 09:06 AM
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#110
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Originally Posted By Ratfish⏩
None of this **** matters or has any worthwhile effect, if anything the research I've seen points to low carb resulting in higher energy expenditure:TDEE shifts negatively when carbs are removed. any time i've restricted carbs, my body temperature has a measurable drop, i.e. my metabolic rate decreases.
the body responds to carb restriction with various starvation processes to scavenge as much glucose for the brain and kidneys as possible srs
so when you say "it's all calories" it's kind of misleading since it's a moving target
have you ever eaten a fukkload of carbs and felt warm as fukk afterward? never happens from eating fats since their consumption does not increase metabolic rate measurably
the body responds to carb restriction with various starvation processes to scavenge as much glucose for the brain and kidneys as possible srs
so when you say "it's all calories" it's kind of misleading since it's a moving target
have you ever eaten a fukkload of carbs and felt warm as fukk afterward? never happens from eating fats since their consumption does not increase metabolic rate measurably
https://www.hsph.harvard.edu/nutriti...r-weight-loss/
Calories, protein, micros. Anyone wasting time micromanaging the rest of their diet is a fool srs
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04-22-2020, 02:29 PM
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#111
Originally Posted By kusok⏩
Hows your water intake bro?That is definitely a part of it. I simply can not do starches, all that happens is I look and feel like I’m 9 months pregnant and fart all day, but even with fruit and rice and oats which are a LOT better for me than starches, still, I do get hungry and retain water. Currently I’m experimenting just eating some non starchy carbs around training. It looks promising. So far getting good performance in my home gym. A couple of downsides for me when not eating any carbs or eating a very low carb diet is sometimes I notice strength drop in the 4-10 range and libido drop... lol
If I dont drink plenty of water 20-40 minutes before eating a big pile of rice/pasta/oatmeal/potatoes I get sluggish, bad digestion and later dehydrated.
Given proper water intake, digestion is fine. I usually sip when needed during meal and then I have plenty of water like an hour after the meal.
04-22-2020, 02:35 PM
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#112
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I lose weight if i cut out carbs and just eat veg n meat.
But obviously this is due to the caloric deficit of the carbs being removed.
Do feel better overall without carbs though, don't get tired.
But obviously this is due to the caloric deficit of the carbs being removed.
Do feel better overall without carbs though, don't get tired.
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04-22-2020, 02:44 PM
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#113
04-22-2020, 02:49 PM
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#114
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Originally Posted By NewBrahJP⏩
no not the opposite, actually.The opposite, actually:
https://bodyrecomposition.com/nutrit...es-do-you-need
Of course it doesn't mean you can't have more, as he says. Depends of the person (again, insulin sensitivity, preference, and all)
I have no interest in going bellow ~120g for example, too. Feel beter that way. And it's the bare minimum required for basic functions (like brain fuel) without getting from another pathways
https://bodyrecomposition.com/nutrit...es-do-you-need
Of course it doesn't mean you can't have more, as he says. Depends of the person (again, insulin sensitivity, preference, and all)
I have no interest in going bellow ~120g for example, too. Feel beter that way. And it's the bare minimum required for basic functions (like brain fuel) without getting from another pathways
I have read a lot on bodybuilding and carbohydrate intake from lots of researchers. Dr. Scott Stevenson is my favorite as he has done a lot of meta anlaysis and his own research on carbohydrate intake and glycogen replenishment. For bodybuilders who are 220lb + who lift heavy with full intensity and also do some cardio he has found they need 400-600g carbs JUST to replenish glycogen, which is recordable. So for a bodybuilding wanting to replenish glycogen and create more glycogen to be stored for their next workout, they may require 600-1kg carbs a day.
IDK if you read your link thoroughly but make sure you take note here of the recommended AVERAGE(so not even top end) grams per lb. This is taken directly from your link:
Average Recommendations in Bodybuilding Nutrition 1-3 g/lb. 160-480 g/day
Average Recommendations by Mainstream Nutritionists 2-3 g/lb 320-480 g/day
Average Intake for Endurance Athletes 2 g/lb 320 g/day
Recommended Intake for Endurance Athletes 3-4.5 g/lb 480-720 g/day
So for a say 250lb bodybuilder they are recommending and AVERAGE of up to 750g carbs. Say that bodybuilder does a lot of cardio as well so it may be a little over because of the recommended intake for endurance athletes, lets say he goes up to 3.5-4g carbs/lb , thats 1000g carbs for a 250lb bodybuilder which really is pretty normal. Some bodybuilders are 300lbs when they are in the offseason, so you are looking at 900g carbs if they arent doing a bunch of cardio. I think this goes along with what I was saying and Scott Stevensons research.
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04-22-2020, 03:37 PM
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#115
- NewBrahJP
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- NewBrahJP
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Originally Posted By Jestbrah⏩
Of course i'm talking average, for the general guy...no not the opposite, actually.
I have read a lot on bodybuilding and carbohydrate intake from lots of researchers. Dr. Scott Stevenson is my favorite as he has done a lot of meta anlaysis and his own research on carbohydrate intake and glycogen replenishment. For bodybuilders who are 220lb + who lift heavy with full intensity and also do some cardio he has found they need 400-600g carbs JUST to replenish glycogen, which is recordable. So for a bodybuilding wanting to replenish glycogen and create more glycogen to be stored for their next workout, they may require 600-1kg carbs a day.
IDK if you read your link thoroughly but make sure you take note here of the recommended AVERAGE(so not even top end) grams per lb. This is taken directly from your link:
Average Recommendations in Bodybuilding Nutrition 1-3 g/lb. 160-480 g/day
Average Recommendations by Mainstream Nutritionists 2-3 g/lb 320-480 g/day
Average Intake for Endurance Athletes 2 g/lb 320 g/day
Recommended Intake for Endurance Athletes 3-4.5 g/lb 480-720 g/day
So for a say 250lb bodybuilder they are recommending and AVERAGE of up to 750g carbs. Say that bodybuilder does a lot of cardio as well so it may be a little over because of the recommended intake for endurance athletes, lets say he goes up to 3.5-4g carbs/lb , thats 1000g carbs for a 250lb bodybuilder which really is pretty normal. Some bodybuilders are 300lbs when they are in the offseason, so you are looking at 900g carbs if they arent doing a bunch of cardio. I think this goes along with what I was saying and Scott Stevensons research.
I have read a lot on bodybuilding and carbohydrate intake from lots of researchers. Dr. Scott Stevenson is my favorite as he has done a lot of meta anlaysis and his own research on carbohydrate intake and glycogen replenishment. For bodybuilders who are 220lb + who lift heavy with full intensity and also do some cardio he has found they need 400-600g carbs JUST to replenish glycogen, which is recordable. So for a bodybuilding wanting to replenish glycogen and create more glycogen to be stored for their next workout, they may require 600-1kg carbs a day.
IDK if you read your link thoroughly but make sure you take note here of the recommended AVERAGE(so not even top end) grams per lb. This is taken directly from your link:
Average Recommendations in Bodybuilding Nutrition 1-3 g/lb. 160-480 g/day
Average Recommendations by Mainstream Nutritionists 2-3 g/lb 320-480 g/day
Average Intake for Endurance Athletes 2 g/lb 320 g/day
Recommended Intake for Endurance Athletes 3-4.5 g/lb 480-720 g/day
So for a say 250lb bodybuilder they are recommending and AVERAGE of up to 750g carbs. Say that bodybuilder does a lot of cardio as well so it may be a little over because of the recommended intake for endurance athletes, lets say he goes up to 3.5-4g carbs/lb , thats 1000g carbs for a 250lb bodybuilder which really is pretty normal. Some bodybuilders are 300lbs when they are in the offseason, so you are looking at 900g carbs if they arent doing a bunch of cardio. I think this goes along with what I was saying and Scott Stevensons research.
You're talking about 220-250lbs bodybuilders who lift and do a lot of cardio and even talk about endurance athletes. Not to mention the 300lbs guys...
Nutritionists also recomend 0.7 ou 0.8g/kg protein and all that bull****.
We're not talking kenyan runners either. Or ciclists in the middle of a 3 week competition.
If you think the average gym goer, even the natural serious hobby lifters, need and use those amounts of carbs...
And of course many of these guys are not naturals and get insane amounts of protein and carbs because they can actually make something with it. Hormonally they're in a diferent world, nothing to do with everyone else. People still think those docs and Mike Israetels build on carbs and training volume and that translates to them...
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04-22-2020, 03:50 PM
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#116
- aspirex
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- aspirex
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just eat good carbs and good fats, too many people eating simple carbs that is high GI/ fried food with vegetable oils. people that preach CICO are idiots, ur body needs vitamins minerals to survive and if u go by in CICO, u will be lacking in these nutrients and eating junk processed food all day u will be malnourished
and dont overeat
& protein is over-rated, what u need is actually your lean body mass, but most people are eating based on their body weight
and dont overeat
& protein is over-rated, what u need is actually your lean body mass, but most people are eating based on their body weight
04-22-2020, 03:54 PM
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#117
- Jestbrah
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- Jestbrah
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Originally Posted By NewBrahJP⏩
I mean... this is a bodybuilding forum and people reading up on carbohydrates on a bodybuilding forum I would assume have some interest in the amount of carbohydrates for bodybuilding type lifestyles.Of course i'm talking average, for the general guy...
You're talking about 220-250lbs bodybuilders who lift and do a lot of cardio and even talk about endurance athletes. Not to mention the 300lbs guys...
Nutritionists also recomend 0.7 ou 0.8g/kg protein and all that bull****.
We're not talking kenyan runners either. Or ciclists in the middle of a 3 week competition.
If you think the average gym goer, even the natural serious hobby lifters, need and use those amounts of carbs...
And of course many of these guys are not naturals and get insane amounts of protein and carbs because they can actually make something with it. Hormonally they're in a diferent world, nothing to do with everyone else. People still think those docs and Mike Israetels build on carbs and training volume and that translates to them...
You're talking about 220-250lbs bodybuilders who lift and do a lot of cardio and even talk about endurance athletes. Not to mention the 300lbs guys...
Nutritionists also recomend 0.7 ou 0.8g/kg protein and all that bull****.
We're not talking kenyan runners either. Or ciclists in the middle of a 3 week competition.
If you think the average gym goer, even the natural serious hobby lifters, need and use those amounts of carbs...
And of course many of these guys are not naturals and get insane amounts of protein and carbs because they can actually make something with it. Hormonally they're in a diferent world, nothing to do with everyone else. People still think those docs and Mike Israetels build on carbs and training volume and that translates to them...
Obviously it could be counted down for muscle mass. But I dont think its unreasonable for an intermediate trained individual who knows how to lift and does a proper heavy lifting session comprised of say, A few sets of Squats on a leg day, some hack squats, some RDLs, some leg extensions and curls, and then some calf raises, taking sets to failure and weighing 200lbs would need 400g carbohydrates to replenish glycogen and and 100g more to continue to use for muscle building and daily energy.
Mostly what I was saying is if you are on a high carb diet and know how energy use and restoration works, you dont need to be using higher fats if you eat enough carbs. All these people trying to take a "balanced" approach between fats and carbs dont really know how the body works. You really should be choosing one or the other for ENERGY and the one you arent using just consume enough for hormones and bodily functions. I see these people doing 300g carbs 200g fat diets and im just /facepalming WTF are you doing. They read articles how its so beneficial to eat avocados, fat from nuts, egg yolks, and animal fat so they eat 200g of it a day and then enough carbs to mostly replenish energy, what the **** do they think happens to that extra 1200calories from 120g fat their body isnt using for hormone function and energy production? Ill give you a little hint, it gets stored as fat.
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04-22-2020, 03:56 PM
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#118
Originally Posted By Jestbrah⏩
agree with this 1000%Mostly what I was saying is if you are on a high carb diet and know how energy use and restoration works, you dont need to be using higher fats if you eat enough carbs. All these people trying to take a "balanced" approach between fats and carbs dont really know how the body works. You really should be choosing one or the other for ENERGY and the one you arent using just consume enough for hormones and bodily functions. .
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04-22-2020, 03:59 PM
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#119
- MrCarrot
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- MrCarrot
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CICO and IIFYM here.
I get in protein and fat minimums, and make the rest up with what I feel like eating. If I want to lose weight, I decrease calories, if I want to gain weight, I increase them. No complications other than tracking religiously.
I get in protein and fat minimums, and make the rest up with what I feel like eating. If I want to lose weight, I decrease calories, if I want to gain weight, I increase them. No complications other than tracking religiously.
04-22-2020, 04:04 PM
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#120
- Ratfish
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the hormones in question are made from cholesterol, not fat
your body can make cholesterol out of glucose or protein as well as fat
the only way that fat intake really has any effect on the endocrine system is via the enterohepatic recirculation of hormones
your body can make cholesterol out of glucose or protein as well as fat
the only way that fat intake really has any effect on the endocrine system is via the enterohepatic recirculation of hormones
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