Carbs: Complex to Simple (sugars) to fibers ratios

**jg42058p** · 07-24-2009, 03:15 PM

Hi

So I'm critiquing my diet and am trying to figure out how many carbs I need to take in.

However, more specifically, I need to know what the ratios are of what TYPES of carbs there are that I should eat in regards to my goals .
(my goals are written at the bottom of this post)

Say you need "X" amount (in grams) of carbs per day

What percentage of that should be complex carbs? (oats, whole wheat bread, etc)

What percentage of that should be simple carbs? (sugars: sucrose, glucose, lactose, dextrose)

What percentage of that should be fiber?

I am going by a diet calorie ratio of
40% protein
40% carbs
20% fats

I know probably the best time to have sugars is in the morning and with your PWO shake.

And I'm guessing you want more complex carbs than sugars and fiber.

Here's my goals, stats and routine:
Goals: Lose body fat (mainly) and gains strength (secondary)

Stats: age 24, male, 260lbs, 28%body fat, (185lbs lean tissue) 6ft tall, medium metabolism
BMR=2186.4

Routine:
5-6days/week jogging for 45 minutes, BEFORE lifting
Lifting: 5-6 days/week
Legs (just toning leg exercises, only for losing fat off legs)
Chest 10 sets (no jogging this day) flat/incline/decline
Back 10 sets (5 seated rows, 5 lateral cable pull downs)
Deltoids 8 sets, upright rows, standing flys
Triceps 8 sets, close grip bench press, skull crushers
Biceps 8 sets, seated curls

210-240g protein/day

45min jogging and 45min of lifting: avg of 1.5 hours of working out 5-6 days a week

**jamyjamjr** · 07-24-2009, 03:19 PM

carbs should be complex with the exception of post workout

**energizer bunny** · 07-24-2009, 03:19 PM

I think pretty much all your carbs should be complex with maybe the exception of post workout..

corrected pre to post workout..

**energizer bunny** · 07-24-2009, 03:20 PM

jamy beat me to it..

**jg42058p** · 07-24-2009, 04:20 PM

does fiber count as a complex carb?

**collar** · 07-24-2009, 04:25 PM

Originally Posted by energizer bunny

I think pretty much all your carbs should be complex with maybe the exception of pre workout..

you mean post workout bro, cause pre can still be a complex carb.

all to what the individual prefers and finds works better for them.

personally complex all the way through, pre and post.

No simple in my diet, i just believe i can stay fuller longer and less hungrier in turn i will look leaner and much harder.

I just seem to look cleaner, thats just me though.

**energizer bunny** · 07-24-2009, 05:40 PM

Yeah thats what i meant thanks..

**jamyjamjr** · 07-24-2009, 07:41 PM

yup....

**Hunter** · 07-24-2009, 07:46 PM

I am with collar. I dont consume simple carbs even most workout, on a refeed day I may consume a higher g.i carb but never simple. I also use alot of fiberious carbs in my diet nearly every meal but I am also carb sensitive and the fiber from veggies helps retard the insulin spike.

**C_Bino** · 07-24-2009, 08:43 PM

Originally Posted by collar

you mean post workout bro, cause pre can still be a complex carb.

all to what the individual prefers and finds works better for them.

personally complex all the way through, pre and post.

No simple in my diet, i just believe i can stay fuller longer and less hungrier in turn i will look leaner and much harder.

I just seem to look cleaner, thats just me though.

Not just you. Most people who know what they are doing.

**makod** · 07-24-2009, 09:14 PM

What if your weight session was at 3pm and your cardio session was at 8pm? Is this where simple carbs would be needed to restore glycogen in time so there is enough energy for the cardio session?

**jamyjamjr** · 07-24-2009, 09:36 PM

^^ that's a bad split..

**POPS** · 07-24-2009, 09:46 PM

whats up jamy! Im just curious. How many empty calories are in the last 3 vodkas I just drank?

I have friends from out of town that I met on my bach. party and my friends and I are taking them out tonight. They are not here yet so I thought Id have a few before hand.

I only do this a few times a year, so dont kill me, lol!!!!

**POPS** · 07-24-2009, 09:48 PM

Dam, sorry guys! I meant to hit new thread. Sorry again.....

**collar** · 07-25-2009, 01:53 AM

Originally Posted by C_Bino

Not just you. Most people who know what they are doing.

yeah bro fair enough.
just didnt want to make the statement as in everyone must follow.
but its what i do and i get great results, im glad your the same and a lot of other people.
hehe...