Some dieting questions

[PurpleOnes]

Hey I was reading some dieting articles on other site and found this piece of information.

Although reducing dietary fat and carbs results in fat loss, keeping carbs down for a prolonged period (more than seven days) can deplete glycogen (stored carbs) reserves in muscle.
Low glycogen can trigger the burning of metabolically active muscle tissue.
Increasing carb intake by 100-200 grams once each week should replenish glycogen reserves sufficiently to avoid muscle loss and may even increase the metabolism.


I want to know should I implement this into normal cutting diet with 100-130 g carbs currently?

Also when you have long break from gym should you calculate your current TDEE and from there your maintenance macros?

After that to start dieting again remove 200-500 calories from maintenance calories as a starting point for a cutting diet?

I've watched thease videos from the thread ( So you wanna learn how to diet?) and Milos said that you shouldn't add extra fats to your diet because you will get enough of fats from your meats like chicken, beef and so on. Is it true?

[PurpleOnes]

bump anyone?

[Back In Black]

I'll take a look when I get home and have time tues or weds.

[Papiriqui]

Hey I was reading some dieting articles on other site and found this piece of information.

Although reducing dietary fat and carbs results in fat loss, keeping carbs down for a prolonged period (more than seven days) can deplete glycogen (stored carbs) reserves in muscle.
Low glycogen can trigger the burning of metabolically active muscle tissue.
Increasing carb intake by 100-200 grams once each week should replenish glycogen reserves sufficiently to avoid muscle loss and may even increase the metabolism.


I want to know should I implement this into normal cutting diet with 100-130 g carbs currently?

Also when you have long break from gym should you calculate your current TDEE and from there your maintenance macros?

After that to start dieting again remove 200-500 calories from maintenance calories as a starting point for a cutting diet?

I've watched thease videos from the thread ( So you wanna learn how to diet?) and Milos said that you shouldn't add extra fats to your diet because you will get enough of fats from your meats like chicken, beef and so on. Is it true?

100-130g carbs daily i think might be a bit on the lower side, i'd bring it up to 160-180 and you should be fine, regardless have you monitor your process?? You would need to monitor yourself either way to see if you lose any lbm if not you can go at 100 because that might work for you.

If you take a few months off, yes you should calculate your TDEE to fit accordingly to your new lifestyle, but if were talking about a week off than no.

Yes remove calories accordingly for a cut diet.

I personally don't add any fats to my diet because for my caloric need with the carbs and proteins i get enough fats to fit my diet. All depends on your diet and what works for you. You could do high protein/high fat or high protein/high carb, they both work but it all depends on you and the kind of diet being performed.

Is all trial and error and monitoring yourself as you go along!!

[spywizard]

issue i have with this is the liver only stores 300-400 cals after a feeding 1.5 hours after..

so at different times of the day we can find ourselves in a depleted state, so as an example if you eat breakfast, then wait 4 hours you could only have 250cals that are ready for energy use, so a 1 hour session could cost 500-700 cals depending on effort..

see the issue??

keeping the body low in glycogen stores will cause fat stores to release, but only if Low intensity effort is used, once your hr goes over say 125 you are burning muscle amino acids for energy.

[spywizard]

and organ tissues..

my people will argue that the body will not or will at a reduced efficiency burn amino acids for energy

my response is who wants to go around feeling drained and weak??

[PurpleOnes]

What about cardio routine after like 2 month break from gym?
I used to do cardio 4 times a week on moderate intensity 65 % max heart rate for 45 mins after workouts.

I know how to calculate my fat burning zone heart rate but not sure how many times a week and how much should I do it after such a break?

[spywizard]

well, the only thing that holds you back from doing it 7x week is time, wear and tear on the muscles and soforth...

65% is fat burning yes, and I'd say that it can be done on a daily basis, and even 2x a day with the afore mentioned restraints..

[PurpleOnes]

yes but which would be starting point time wise after a break? 30-45 mins and how many times a day?

[spywizard]

easy.. as tolerated... 65% is easy to do, if your hrt rate goes beyond that you simply slow down..

starting point?? i use 300-400 cals thus making my body into a glycogen deficiant state.. thus i'm burning stored fats for energy... so as long as it takes you to burn 400 cals..

low intensity 45-60 minutes..

high inensity 35-45 minutes

that's the guidlines i usually use..