i want to manipulate my carbs so that i burn fat, and spare muscle. i know they elevate insulin levels in the blood, and this is how carbs have the effect, but what amount of carbs, and i assume were talking complex carbs (should we be?), should i eat? how much is enough to spare muscle, yet burn fat at a moderate rate as well?
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Sport how much is too much?
- Thread starter fade2green514
- Start date
Sport Fitness
have you already determined your maintenance calorie intake?
here's how I do MY cutting diet:
1. we know we need 1g of protein per pound of lean body mass. this usually works out to 1g per pound of total body weight, since you can't count protein from non-animal sources since they're incomplete. so, 145g of protien a day
2. .4-.5g of fat per pound of lean body mass. so, 60-70g of fat for you.
3. the rest comes from carbs until you hit your daily intake for calories.
I find it often ends up being just barely 1g of carbs per pound of body weight.
some info:
http://www.johnberardi.com/articles/nutrition/leaneating_1.htm
http://www.johnberardi.com/articles/nutrition/leaneating_2.htm
and anything else on his site.
here's how I do MY cutting diet:
1. we know we need 1g of protein per pound of lean body mass. this usually works out to 1g per pound of total body weight, since you can't count protein from non-animal sources since they're incomplete. so, 145g of protien a day
2. .4-.5g of fat per pound of lean body mass. so, 60-70g of fat for you.
3. the rest comes from carbs until you hit your daily intake for calories.
I find it often ends up being just barely 1g of carbs per pound of body weight.
some info:
http://www.johnberardi.com/articles/nutrition/leaneating_1.htm
http://www.johnberardi.com/articles/nutrition/leaneating_2.htm
and anything else on his site.
i mean before/after a workout, im trying to time it so that my insulin levels are right where i want them when im doing cardio...
trainerty said:John B has good info on that....After you read through his stuff you will find your macronutrient intake is individual. The diet Berardi follows may not be the perfect one for you. Make sure to keep a journal and measurements.....this way you can tweak what is needed individually
I agree with this. macronutrient ratios always need tweaked based on how your body responds to them. Everybody has different insulin responses. Another article by Berardi that i like to refer to is this one
http://www.johnberardi.com/articles/nutrition/7habits.htm
Work on those 7 things, and get them down perfect. Once those are as good as they are going to get, then you can start tweaking ratios to better suit your own body.
And as trainerty says, make sure you keep a log of food and measurments (www.fitday.com) so you can keep track of progress and better see what works for you.
ehh.. i do eat all the time in small portions but my rents dont provide enough protein... will whey protein do fine? and do you need saturated fats like it says? i always thought your body could just make its own... and it doesnt say anything about carbs lol