low carb

[bigeater]

If I am going on a high protein, low carb diet, how many high carb days should I have? I don´t mean cheatdays just days where I eat more carbs than protein. What would be a good ratio for lowcarb?

[copenhagen]

i would have atleast 2-3 days of high carbs also how low are we talking for carbs? also need some stats too.

[chest6]

I never found cutting carbs too much very effective. Mine right now are pretty moderate and its great. Anytime I go below 200g a day is when I run into strength loss issues with all the cardio I'm doing. Be careful with cutting too much out.

[bigeater]

i would have atleast 2-3 days of high carbs also how low are we talking for carbs? also need some stats too.

My stats: I am 23 years old, 186 cm long, weight 80 kg am have about 16 % bodyfat. I want to lose bodyfat because I have bitch tits. My chest is not so big but it´s mostly fat and the nipples are stiff/puffy. I have no lumps. I am going to diet and do cardio. If I still have the bitch tits I am going to do the surgery.
My BMR is about 1700 kcal a day. Is it too little to have about 40 gram of carbs on my lowcarb days? How much carbs should I have on my highcarb days? How many kcal a day should I have when I run 30 - 60 minutes a day?

[IBdmfkr]

First off, walk on an incline rather than run to burn more fat. Your heartrate should not exceed 150bpm.
40carbs in much too low, your brain takes around 25-35 to function during the day so you will not be feeling to well on 40carbs/day. Start with 150 and work your way down if you have to. Keep protein intake high and fat moderate as well.
As far as the titties, you'll probably have to have surgery as 15% normally doesn't cause a lot of chest fat, probably more genetics..

[bigeater]

First off, walk on an incline rather than run to burn more fat. Your heartrate should not exceed 150bpm.
40carbs in much too low, your brain takes around 25-35 to function during the day so you will not be feeling to well on 40carbs/day. Start with 150 and work your way down if you have to. Keep protein intake high and fat moderate as well.
As far as the titties, you'll probably have to have surgery as 15% normally doesn't cause a lot of chest fat, probably more genetics..

How long should I do cardio? How much should my calorie intake be?

[IBdmfkr]

That's something you'll have to play with individually. Ex: I have an extremely fast metabolism, I am 200lbs @ 8%BF right now, I've found that my Maint. is around 3000-3200cal/day. Obviously someone of the same stats could differ by a few hundred calories or so.
Start at say 20-2500 and stick with it for 4-6wks and then reevaluate.
Cardio should be done in the morning on an empty stomach from what most ppl say. It could also be done in the evening 3hrs after last meal.

Another option would be to PM SwoleCat and use his services to help reach your goal if money isn't an issue. He's helped plenty on the site already and we can only do so much on the forum compared to 1on1 with a trainer/dietician.
Goodluck.

[bigeater]

That's something you'll have to play with individually. Ex: I have an extremely fast metabolism, I am 200lbs @ 8%BF right now, I've found that my Maint. is around 3000-3200cal/day. Obviously someone of the same stats could differ by a few hundred calories or so.
Start at say 20-2500 and stick with it for 4-6wks and then reevaluate.
Cardio should be done in the morning on an empty stomach from what most ppl say. It could also be done in the evening 3hrs after last meal.

Another option would be to PM SwoleCat and use his services to help reach your goal if money isn't an issue. He's helped plenty on the site already and we can only do so much on the forum compared to 1on1 with a trainer/dietician.
Goodluck.

thank you for your reply. I have looked on Fitday and it saiz that I burn 2000 Kcal a day when I walk fast for an hour. Shouldn´t I intake like 1500 Kcal a day.

[IBdmfkr]

You'll have to play with it, going too low can result in losing substantial amount of LBM if you're not careful, that's why I feel it's better to start high and work your way down. At this point you can't afford to lose any muscle looking at your stats. Keep lifting hard, keep protein intake high, and get plenty of rest.

[marcus300]

You'll have to play with it, going too low can result in losing substantial amount of LBM if you're not careful, that's why I feel it's better to start high and work your way down. At this point you can't afford to lose any muscle looking at your stats. Keep lifting hard, keep protein intake high, and get plenty of rest.

Hit it right on the head here,

do it slowly over a number of weeks listen to your body and watch how it responds and re-adjust accordingly, work off your maintance diet and cycle the carbs to maintain the muscle tissue.