cutting (Need advice about carbs)

[kmr]

Hello am 191lbs with around 14%bf something like that i think less 177cm tall 22 years old.
Am eating 1gr of protein per lb and around 2700 calories 50gr fat and 100Gr carbs

I was wondering what would you recommend me to do to lose more weight?Cus right now am stuk on 191 lbs

Right now i train 4 days a week thing is i cannot workout early in the day due to my college
Am trying to cut down to 176lbs
Now i was wondering eating Peanut butter 90%almonds and 10% honey it has very low amount

of sugar will it effect me ? i count my carbs and calories in every meal i get my macros every day but will this sugar effect me make me more fat even tho am hitting my macros?

For my cardio i do it 15mins 3 days a week am trying to get to 8% if its possible

Also while cutting do you still lift as heavy as you can ?Even tho you're not eating much carbs like when you're bulking ?

Or i got to slow down on weight lifting ?

What would you recommend me to do to lose fat ?

Right now supplements am using Whey ,fish oil that's it
Carbs source from potatoes and oats (FATS from Peanut butter ,fish oil 3 times a day)

 

[Labtec70]

Hi kmr

Looking at your macro breakdown above - I know it's only an estimation - your energy intake level is far below 2700kcals. I got it to 2100kcals, and that was being liberally mad with the rounding up etc.
Obviously, I can only determine what you're doing regarding diet and training through my mind's eye. However, there's really no room for you to restrict calories any further without your body holding on stubbornly to fatty tissue.

You might want to try loading on the honey and other simple carbs immediately following an intense training routine (cardio or anaerobic) to get glucose shuttling into the blood and muscles. However, as a strategy to lose more bodyfat, I'm not too sure about its efficacy.

Have you ever tried a caffeine/aspirin/and grapefruit juice stack for increasing your body's fat burning potential?

Aspirin@75mg per training day.
Caffeine in the form of 3 x teaspoons of Nescafe (or caffeine tablets like ProPlus).
0.5 litre of pure grapefruit juice.

You could also supplement this with 1g or 2g of fishoil or flaxssed oil too, to increase fat mobility.

Reducing your CHO intake further will only serve to degrade your endurance capacity and strength/intensity in the gym. If your diet is already low in CHO then you may need to increase it on training days (complex varieties) and tweek your diet supplementally, and maybe concentrate on the FITT aspects of your training schedule.

Hope this helps you find the right direction.

Craig

 

[Labtec70]

Hey kmr

Sorry mate. I've just noticed something I should've pick up on in the original reply:

"For my cardio i do it 15mins 3 days a week am trying to get to 8% if its possible".
Fifteen minutes of cardio isn't going to be enough to even start to burn fat.
Without going into too much detail, your body uses different pathways to get its energy during exercise. It uses 3 systems and these overlap somewhat.
1. Anaerobic
2. Glycolytic.
3. Aerobic.

When you're running about in short sprints up to about 10secs, or doing resistance training activity of up to 40mins (anaerobic/glocolitic), you use the anaerobic system which is mainly ATP derived.
The second is the glycolyitic system which finishes up ATP and then goes onto muscle glycogen/liver glycogen. At the ten to fifteen minute mark, your body will still be using glycogen and blood glucose for its major fuel source. At around the 20-minute mark of continuous medium intensity exercise, your body will begin to break down fats as well as glucose for energy.

After 20 to 25 minutes continuous exercise, the glucose stores will be declining and at it's at this time where the onset of fat as a majority source of energy for exercise is derived. At this point you are in the "Fat Burning Zone" and using the Aerobic System as your primary energy source. To do this I'd say you need to increase your cardio - gradually over the next few weeks - from 25 minutes to 45 minutes, three times per week.

This can be done with exercise such as medium to fast walking, cycling, swimming, aerobics, rugby, football (the real English sort) etc. You don't need to be running Iron Man or marathons to get in to a fat burining state, just steady continuous exercise where holding a conversation (while exercising) after 30 minutes is difficult.

Hope this puts a little more light on stuff.

 

[LiftLearnLove]

very nice post labtec thank you for all that this helps me aswell

Sent from my GT-I9300 using EliteFitness

 

[kmr]

Hey kmr

Sorry mate. I've just noticed something I should've pick up on in the original reply:

"For my cardio i do it 15mins 3 days a week am trying to get to 8% if its possible".
Fifteen minutes of cardio isn't going to be enough to even start to burn fat.
Without going into too much detail, your body uses different pathways to get its energy during exercise. It uses 3 systems and these overlap somewhat.
1. Anaerobic
2. Glycolytic.
3. Aerobic.

When you're running about in short sprints up to about 10secs, or doing resistance training activity of up to 40mins (anaerobic/glocolitic), you use the anaerobic system which is mainly ATP derived.
The second is the glycolyitic system which finishes up ATP and then goes onto muscle glycogen/liver glycogen. At the ten to fifteen minute mark, your body will still be using glycogen and blood glucose for its major fuel source. At around the 20-minute mark of continuous medium intensity exercise, your body will begin to break down fats as well as glucose for energy.

After 20 to 25 minutes continuous exercise, the glucose stores will be declining and at it's at this time where the onset of fat as a majority source of energy for exercise is derived. At this point you are in the "Fat Burning Zone" and using the Aerobic System as your primary energy source. To do this I'd say you need to increase your cardio - gradually over the next few weeks - from 25 minutes to 45 minutes, three times per week.

This can be done with exercise such as medium to fast walking, cycling, swimming, aerobics, rugby, football (the real English sort) etc. You don't need to be running Iron Man or marathons to get in to a fat burining state, just steady continuous exercise where holding a conversation (while exercising) after 30 minutes is difficult.

Hope this puts a little more light on stuff.

thanks alot man really mean it i wanted this cus this is my first time so far so good i feel great
i was told more than 15mins after weight lifting is going to burn muscle ?
and you say 45mins so u want me to stay 2 hours in the gym ?isnt that going to burn me out ?

 

[Labtec70]

Hi kmr

Let me put it in context for you...

If you're doing cardio immediately following a stint in the gym, then fifteen or twenty minutes - if you're training at a medium to high intensity - may be enough to mobilise lipids for energy. However, if you're doing your cardiovascular work independently of a resistance training session then you need to be doing 20-minutes of aerobic type activity just to start burning fat.

You're right...If you did an hour of cardio right after weight training then you risk burning out (bonking out or hitting the wall etc) and using muscle sources for energy requirement. Thanks for giving me the opportunity to clarify this point.

It may be worth introducing your simple carbs fix immediately after your weight training session with some protein, ideally in the form of a shake. This will act as a muscle sparing energy source during your cardio as well as maintaining positive nitrogen balance, which is the state your body is in during an anabolic phase, following muscle breakdown from training.

In summary:

1. a. Cardio at the end of resistance training at least 15-minutes but no more than 30.
b. Cardio on its own day would be at least 30-minutes, up to 50 minutes.
2.a. Carbohydrate and protein shake between resistance training and CV routine.
b. Immediately after weight training.

If you start to get symptoms of overtraining: deflated muscle mass; tiredness, no appetite; a feeling of general malaise, then hold back on CV for a few days and take an extra training day off to rest and recouperate.
It's quite a demanding routine training four days a week with CV work too, and you must keep an eye on how you're responding and respect the messages your body sends you. You've got age on your side and so you should be fine. However, if you feel your training in the weight room is suffering than you need to make a call on whether you're going to increase kcals, lower intensity and volume in weight training, or cut back on CV. Unfortunately, I doubt if you'll be able to lift big, do CV and eat little all at the same time. I may be wrong, but something usually has to give.

Good luck dude and keep us informed about your progress

Craig

 

[Labtec70]

very nice post labtec thank you for all that this helps me aswell

Sent from my GT-I9300 using EliteFitness

Thanks LLL. Please read my clarification above to kmr ref: CV duration.

 

[gjohnson5]

Hello am 191lbs with around 14%bf something like that i think less 177cm tall 22 years old.
Am eating 1gr of protein per lb and around 2700 calories 50gr fat and 100Gr carbs

If you do the math you'll see that your macros are about half what they should be if you're eating 2700 calories. There is your first problem. Some people really need to calculate macros from what they eat and even use a scale if need be to weigh the food to make good approximations. Your numberS are WAYYY OFF

 

[kmr]

If you do the math you'll see that your macros are about half what they should be if you're eating 2700 calories. There is your first problem. Some people really need to calculate macros from what they eat and even use a scale if need be to weigh the food to make good approximations. Your numberS are WAYYY OFF

Thanks very1 for trying to help me out and Gj can you please give me the right stats then i will look into it and check it out see how it goes if thats not much 2 ask
EDIT: 50gr of fat is around 450 calories
100gr carbs is around 400
and am eating 2700 and all that lol ok ihave cut the calories now but anythingelse other than that ?

 

[kneecole87]

My BF just added grapefruit juice to his diet plan this past week and has noticed a SIGNIFIACT amount of fat loss. I'm going to add it in to my diet too even though I HATE the taste of grapefruit juice...yuck!

Also- I started carb cycling 2 weeks ago and noticed a great difference. I really think it increased my metabolism!