Need advice on my carb intake!

[PurpleOnes]

I'm currently 18 year old natural bodybuilder.I have lifted for 1 year, pretty much not knowing anything about proper nutrition. Started this year researching about nutrition and chasing my dream of becoming pro bodybuilder. My weight is 90 kg and I'm working out very hard at gym, using 4 day split.

chest,shoulder
legs,forearms
back,traps
arms,abs

Also I'm doing once a week cardio in the morning on empty stomach. I have gained too much fat in my opinnion and I want to do little bit of cutting and after that continue my bulk. My problem is that I think I'm consuming too much carbs , currently little bit over 400 g of carbs. How much carbs I should cut and should I do it daily or weekly? Also are my carbs too high or not?

P.S(sry for long introduction)

[gbrice75]

Impossible to answer this without knowing your full stats. Height? Current BF%? Do you have any pics? they would be a great help. Also impossible to answer without knowing your other macronutrients. How much fat and protein are you consuming? What does your diet look like? Post it here and we can help.

One glaring problem is the once per week cardio; what's the rationale behind that? Honestly, why bother? Once a week isn't going to do you any good. Why aren't you doing more?

[GirlyGymRat]

purple one...you missed my dissertation for an my intro so don't sweat it.... these guys are good in the diet forum. give them the info they ask for, be open and you will get hit your goals. Have fun with it!

[PurpleOnes]

Ok here are my stats
Weight:90 kg

Height:184 cm (measured last summer)

Bf% I would say over 10 but not more than 20.

Nutrition macronutriet intake:
Protein:295 g
Carbs:495 g
Fats:90 g


I need to get my camera fixed so I could take some pictures. When should I take my pic? I mean right after I wake up so my body is empty from nutrients?
Also I noticed when I flex standing in front of mirror I tend to have little bit fat on my sides. When I ''pose'' sideways my ab area looks decent and close to flat.

[gbrice75]

Ok here are my stats
Weight:90 kg

Notes for myself - you're 198lbs

Height:184 cm (measured last summer)

You're a touch over 6ft tall

Bf% I would say over 10 but not more than 20.

Well that's a huge range bro. That could mean you have a LBM of anywhere from 176lbs to 158lbs. Can you post up some pics so we can give you an educated guess?

Nutrition macronutriet intake:
Protein:295 g
Carbs:495 g
Fats:90 g

It's still hard to say because we don't know your BF% (most important), but i'd be willing to bet your carbs are stupid high. You're consuming nearly 4000 calories; how is your body reacting to that? Are you gaining clean weight? Are you storing bodyfat? This will be the true answer to your question - you need to monitor your progress and adjust. I can tell you that if you are storing bodyfat, carbs would be the first macro i'd reduce... bringing them to 370g would reduce overall calories to 3500 which might suit you better. Again, it all boils down to how your body is responding.

I need to get my camera fixed so I could take some pictures. When should I take my pic? I mean right after I wake up so my body is empty from nutrients?

Gotcha. Yep, that would be a good time. Take a few pics - 3 relaxed, no flexing at all - from the front, back, and side. Then take a few flexed - front double bi, rear double bi, and side/however you want. Leg pics will help also. The more you can give us, the better we can assess.

Also I noticed when I flex standing in front of mirror I tend to have little bit fat on my sides. When I ''pose'' sideways my ab area looks decent and close to flat.

Unflexed is the key here. If you see fat unflexed, you have bodyfat in that area.

[PurpleOnes]

Yes I consume over 4000 cals and I gain some muscle, but noticed that I started gaining fat too much.

How much daily I should reduse my cals and carbs , or I just drop them into values that you said ? Today I used thease clippers to measure my bf % , I measured like the instruction said and my bf was like 16-17 %.

[gbrice75]

Yes I consume over 4000 cals and I gain some muscle, but noticed that I started gaining fat too much.

How much daily I should reduse my cals and carbs , or I just drop them into values that you said ? Today I used thease clippers to measure my bf % , I measured like the instruction said and my bf was like 16-17 %.

Well, at 16% - 17% bodyfat, I wouldn't be running a bulk type diet. That's just me. If I were you, i'd reduce calories (via carbs and fat) until you're no longer adding noticeable bodyfat. I'd drop 500 calories right off the bat (125g carbs) and monitor yourself for a week or two for further adjustment.

[PurpleOnes]

Ok will do so! How much fat I should drop?

Currently intaking 90 g day.

Also how much cardio I should add?

I'm doing now once a week on empty stomach , low intensity cardio for 25 mins.

Main problem with cardio is that I can do cardio on empty stomach only once in a week , becuase I'm studying.

I don't have anything against PWO cardio.

[gbrice75]

Ok will do so! How much fat I should drop?

Currently intaking 90 g day.

Also how much cardio I should add?

I'm doing now once a week on empty stomach , low intensity cardio for 25 mins.

Main problem with cardio is that I can do cardio on empty stomach only once in a week , becuase I'm studying.

I don't have anything against PWO cardio.

I wouldn't drop any fat yet. If after dropping 125g carbs you're STILL adding bodyfat, i'd start dropping 50/50 carbs/fat by about 200 calories.

Cardio - PWO, as much as you can. If you don't have anything against it, do it!

[PurpleOnes]

So If I workout 4 time a week, how much minutes of cardio I should do per session?

Also If I do cardio 4 times a week, will it be too much, I'm natty if you haven't forgot

[gbrice75]

So If I workout 4 time a week, how much minutes of cardio I should do per session?

Also If I do cardio 4 times a week, will it be too much, I'm natty if you haven't forgot

45 mins would be nice. You can do 20 mins of HIIT, then 25 mins of steady state at a medium intensity.

So what if you're natty? You have a fairly high bodyfat percentage. There's no reason your body should have to burn up LBM with all that fat sitting around waiting to be used as fuel. With smart cardio and a proper diet, you have nothing to worry about. Cardio becomes much more of a concern at very low <10% bodyfat IMO.

[PurpleOnes]

Ok so it wouldn't be smart starting to do that right away 4 times a week?

I could do that first 2 times a week and then after week add to 3 times a week and then 4 times a week?

[gbrice75]

Ok so it wouldn't be smart starting to do that right away 4 times a week?

I could do that first 2 times a week and then after week add to 3 times a week and then 4 times a week?

To do what, add cardio? What's the hold up? You're 16-17% bodyfat - start today! Do it 7 days a week if you can!

[PurpleOnes]

Ok, when would be a good bf % to continue bulk?

Also today was my rest day from weight training, but I did your cardio routine.

For 20 mins HIIT on treadmill chaning speed every min like this: 95 km/h for a minute and then 35 km/h for a minute.

After that did 25 minutes with 55 km/h speed.

I ate 90 minutes before cardio ( 46 g prot, 112 g carbs, 5 g fat, 600 calories)

Did I do HIIT right or should I change speed for more or less?

I'm still little worried how I manage to do that routine after all my workouts and 7 days a week? I think I'm up for it

Did those macro changes like you said.