Too much carbs for cutting?

[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!