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Research Chemical SciencesUGFREAKeudomestic
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Dieting on High Carbs???

Week four update......

So far I've dropped 12 pounds total and 3% bf according to my Accu-Measure calipers. I'm noticing a lot of definition in my legs, back, and arms. My gut is shrinking too. I have ab outlines when I wake up. I still have a ways to go and I plan on changing my approach by carb cycling and adding a stim in two weeks. I am still gaining strength and I am mixing up HIIT and steady state cardio.
 
1000g carbs and cutting?

Unless your Michael Phelps, I'm having my doubts

I eat a very high carb diet and I'm losing bodyfat by a pretty good margin everyday. However, my metabolism is rather fast so my body may be different than yours. I eat 700-1000g of carbs a day depending on how much weightlifting I do.

The key is WHEN you eat carbs. If you load up on them when your glycogen is low, you will never store them as fat.

For breakfast, I eat 300 g of carbs every day. It's a mix of simple and complex carbs (5 whole wheat bagels at manhattan bagel, which contain sugar and white barley mix). This restores glycogen. I also eat over 300 g of carbs postworkout. I go to Papa John's and eat an entire whole wheat pizza with tomato sauce on top, and no cheese. That's probably 350 g carbs.

So I'm already up to 650 g carbs, and none of that is ever stored as fat. It goes right to my glycogen deposits. I now have 3-4 other means to eat of 80-100 g carbs each meal. So, besides the two meals when my glycogen is low, I eat moderate (complex, though) carbs. However, protein intake is very high, I eat well over 400 g per day.


So, I'm an example of a high carb diet that still allows me to lose fat. I do have a fast metabolism, though, so you may not be able to eat as many carbs as me all at once and be able to burn it like I do.
 
I'm glad its working for you.

Obsessions with "insulin control" are overrated.

Cals in v Cals out is the main factor with sufficient protein and workouts to preserve LBM, particularly while bf > 10%

Week four update......

So far I've dropped 12 pounds total and 3% bf according to my Accu-Measure calipers. I'm noticing a lot of definition in my legs, back, and arms. My gut is shrinking too. I have ab outlines when I wake up. I still have a ways to go and I plan on changing my approach by carb cycling and adding a stim in two weeks. I am still gaining strength and I am mixing up HIIT and steady state cardio.
 
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I'm glad its working for you.

Obsessions with "insulin control" are overrated.

Cals in v Cals out is the main factor with sufficient protein and workouts to preserve LBM, particularly while bf < 10%

I'm eating carbs up until my meal before bed. I was once brainwashed into thinking this was totally unacceptible. Well, not so much now.
 
SL:

if your concerned about leg mass, you could also do a brisk walk up a 15 degree incline.

At your bodyweight, I'm imaging this would actually burn a lot of cals per hour (700?+).

You never know - u may also get better calves out of it.

I often run up a 15 degree incline, but I am much lighter/smaller than you. It is a killer calf workout in itself. Moreover, the load is more evenly distributed between hams/quads than flat running (I believe it is the hams which are more prone to endurance atrophy than quads - compared say 2 km cyclists to 1500 metre runners)

Yeah I am trying to mix it up.

I have never ran anywhere in my life lol and I just wanted to see what I could do in thirty minutes. First time was 3.6 miles and yesterday I hit 4 miles in 27 minutes. Of course this is on the treadmill. My mileage would vary on the pavement. This is not something I plan on doing frequently either. I do not want to run my leg mass off and it does bother my knees.

I have also been doing HIIT as you mentioned on the stepmill. I will do thirty minutes on the step mill at an 8.0 setting. I alternate one minute upright without hanging on and one minute leaning over while hanging on. This makes me pour sweat.

As far as incline treadmill HIIT. What do you recommend? Say, start at 3.5 mph and a 5 degree incline while working up to a 15 degree incline in one to two minute intervals? I was thinking about trying this out tomorrow.
 
SL:

if your concerned about leg mass, you could also do a brisk walk up a 15 degree incline.

At your bodyweight, I'm imaging this would actually burn a lot of cals per hour (700?+).

You never know - u may also get better calves out of it.

I often run up a 15 degree incline, but I am much lighter/smaller than you. It is a killer calf workout in itself. Moreover, the load is more evenly distributed between hams/quads than flat running (I believe it is the hams which are more prone to endurance atrophy than quads - compared say 2 km cyclists to 1500 metre runners)

I am actually alternating uphill walking with stepmill HIIT. I usually do the HIIT pwo and the uphill walking on my off days. I'm up to 45 minutes at 3.3 mph and a 10% incline with my twenty pound vest. This pumps my calves like crazy and I huff and puff the whole time.
 
awesome job sl!

that stepmill hiit is no joke. no matter how much you do it, you never get acclimated. like tom venuto's quad blaster, no matter what, youre fucked.

im different metabolism wise than you guys. i cant diet down with carbs, gotta go high fat and carb cycle in days. i dont mind it really, always been very carb sensitive. keep up the good work!
 
It's time to trim the fat. I have crept up to 20% body fat and I would like to reduce that to 10% before I run my first cycle.

Who here has successfully lost fat while preserving LBM on a higher carb diet? All the hype seems to be high pro, low cho, and high fat diets for cutting. After reading BFFM by Tom Venuto my views on dieting have changed based on his advice.

His baseline diet is 50-55% CHO, 30% PRO, and 15-20% fat. Of course there is no magical macro nutrient ratio that will allow for greater fat loss. Fat Loss boils down to calories in vs. calories out. He advocates keeping CHO high to keep glycogen stores full so you can continue to train hard and preserve LBM. "Burn the Fat, Feed the Muscle"

For me those macros fly in the face of everything I have done in the past and what I have been taught to believe. I kinda like it :)

The CHO is way higher than what I am used to. He advocates complex starchy and fibrous carbs with every meal. The fibrous carbs slow down the rate of which your body burns up the complex starchy carbs for fuel. I believe the fibrous carbs also blunt the insulin response to the starches. The addition of the fibrous carbs makes a lot of sense and I think is the main reason I have not done too well on starchy carbs alone in the past. This past week I have ate starchy and fibrous carbs with most of my meals while eating at maintenance kcal levels and I am not crashing and my energy levels are through the roof.

The protein intake is not normal for me either. On my upcoming low calorie days I am only consuming .8 of my body weight in protein. I am used to eating close to if not more than 2x my body weight daily. Take in mind my calories from CHO have been a lot lower than he recommends. On my high calorie days (maintenance cals) my protein intake is just over 1x body weight.

Fat intake is very low by my standards. I was consuming red meat twice daily along with whole eggs every morning, sometimes up to a dozen a day. This provided me with quite a bit of fat daily. I have replaced those with salmon/fish, egg whites, and I am continuing to eat chicken. I have cut out my smart balance spread, ANBP (for now), and all nuts. The only supplemental fat I am consuming at the moment is fish oil.

The plan is to alternate 3 low cal days and 1 high cal day (maintenance) for three months. After those three months I am going to carb cycle and add LipoFlame and LipoStim to hopefully drop down into the single digits. I know most people would add the stims right off the bat, but I think letting my diet, training, and cardio do most of the work instead of using the stims as a crutch. Plus I want to see how far I can go with diet and training alone. I know this is a four month plan and most people cut in a shorter time frame. I do NOT want to loose any of the LBM I worked my ass off to gain. I would be happy with a .5-.75% loss of body fat a week. It would also be nice to gain 3-5 pounds of LBM in this time frame as well. It is possible.

What do you guys think of this??? Sorry I posted so much, but I was on a roll :)

I have! However, I count macros, but my carbs are high and it decreases as I get closer to cutting.
Your new approach is a lot healthier then the previous one. You shouldn't lose more then .5-.75 of bf per week as you mentioned. You'll also burn less muscles in the long run as you cut.
 
awesome job sl!

that stepmill hiit is no joke. no matter how much you do it, you never get acclimated. like tom venuto's quad blaster, no matter what, youre fucked.

im different metabolism wise than you guys. i cant diet down with carbs, gotta go high fat and carb cycle in days. i dont mind it really, always been very carb sensitive. keep up the good work!

I've never got this carb sensitivity stuff?

Consider the logic. Suppose your on a 500 cal deficit. You consume carbs, this jacks your insulin, you store the carbs as fat (on assumption of extreme carb sensitivity: metabolic syndrome etc).

2 possibilities:

(1) you have no stored glycogen - because you store all carbs as fat - so you burn fat as your body doesn't have carbs to use. Either way you still burn fat, and on a 500 cal deficit, you still lose fat. Let's say pound per week (if u only lose fat).

(2) you have no stored glycogen - because you store all carbs as fat - but your insulin is so jacked you can't oxidise fat. Your body only uses muscle cells for energy.

But your in a calorie deficit. So all the calorie deficit is fueled by muscle protein as your elevated insulin prevents fat oxidation. But a pound of muscle is only 600 calories (mainly water; muscle is 4 cals per g: see 3500 Calories: A Pound of Fat or Six Pounds Of Muscle?), so you lose 3500/600=5.8lbs of muscle per week.

The second scenario strikes me as VERY unlikely.
 
1000g carbs and cutting?

Unless your Michael Phelps, I'm having my doubts

No, I'm not cutting, I'm bulking. I'm losing bodyfat on a bulk with my diet.

I need to keep my weight up for athletics, so I try to recompose (add muscle and drop fat but maintain bodyweight)
 
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