low carb

[mg1228]

doin the low carb thing--bout 70gm or fewer a day. question is how many fat grams should i be looking to put in every meal? stats are 5 10 155lb 7-8% bf ,tdee is about 2600 and im eating 6 meals on non workout days and 7 with pwo--currently eating 1 serving natty pb or 1 serv flax for my pro/fat meals and none with pro/carb meals.

[Twist]

doin the low carb thing--bout 70gm or fewer a day. question is how many fat grams should i be looking to put in every meal? stats are 5 10 155lb 7-8% bf ,tdee is about 2600 and im eating 6 meals on non workout days and 7 with pwo--currently eating 1 serving natty pb or 1 serv flax for my pro/fat meals and none with pro/carb meals.

why are you doing low carbs? if your stats are right I would bulk.

[mg1228]

i am bulking just with low carbs--yesterday i had 312 pro 97 c 142 f in 6 meals--really want to bulk but really dont want to lose my abs--been doin this a week and i can really tell a diff in midsection--was comin off 4 weeks of eatin 300 p 300 c 55f and i was gaining but i didnt like the way i looked in the midsection---idk im torn cause i wanna be 165-170 at this bf

[baseline_9]

if u 'really want to bulk' you will have to sacrafice ur abs for some time

and with ur stats i would really just forget about the abs at the moment and focus on building some muscle.

i dont believe in gaining muscle with no fat at the same time, its not realistic

keep fat gains minimal by timing carbs correclty

add some carbs m8, id recomend at least 70g just as a PWO meal with some whey

i reccomend with ur stats eating some carbs all day long

with an emphasis at breakfast, pre workout and postworkout. (maybe 40 40 80)

[mg1228]

i did exactly that--70 c prwo 80c pwo and about 50 thru every other meal for about 3mo and couldnt gain(maybe 2.5lb)hell, i was eating 30 gr of carbs right bfor bed for most of that 3 mo. of course it was all clean, wont do it dirty--was trying to switch it up to see what happened

[Twist]

You need a diet my friend. Post yours up and let's get to it.

[mg1228]

stats--5'9 154lb 7-8%bf tdee is a little over 2800cals, resistance train right now 3 days a week 3-4 days cardio-my diet is as follows.
meal 1 9am 2scoops whey banana 1/2 c oats with water 500cals 53p 56c 5.5
workout 9:30-10:45
pwo meal 10:50 iso mass extreme gainer 650 cals 65p 80c 7f
meal 3 12:00 8 oz lean protein 2 slice whole wheat 1 slice fat free cheese lettuce 1/2 tsp light mayo 2cups lentil soup 720 cals 58p 66c 10f
meal 4 3:30-4 1 sc casein 1apple 200cals 24p 29c 1f
meal 5 6:00 same as meal 3 but veg soup 575 cals 53p 56c 10f
meal 6 9:30-10 same as meal 5 but no soup 350 cals 40p 25c 4f
meal 7 12-12:30am 1sc casein 2tbsp pb or 1tsp flax 250-300 cals depending on which fat source 24-32p 3c 14-16f
totals 3245 cals 323p 312c 50ishf (may have a few errors but i keep a log and it comes to about 3100-3200 cals a day)
(that is what i was doing) since Thanksgiving ive been doin this
meal 1 1sc casein 1sc whey 1/2 cup oats1 fish oil 52p 32c 5.5f cals 400 (on cardio days i skip this meal so meal 2 is meal 1 after cardio
workout
pwo 2 sc whey 2tbsp pb 48p 7c 17f cals 421
meal3 6-8oz lean pro 2 slice whole wheat 1 slice fat free ch 1/2 tsp light mayo 1 hard boiled egg 51p 23c 12.5f cals 408
meal 4 1 sc casein 2 tbsp pb 1 egg 38p 9c 20f cals 380
meal 5 same as 3 51p 23c 12.5f cals 408
meal 6 same as 5 51p 23c 12.5f cals 408
meal 7 1sc casein 1serving flax or pb 32p 9c 17f cals 317

1. totals 320 pro 134c 100f cals 2700

1. some times i drop a carb meal and replace with pro/fat--been getting aroun 2800-3000 cals on my fitday log--i was 156 when i started this and was 154 this a.m.--prob some water and a little fat--was doin no cardio bfor starting this diet but i was lifting 6 days a week

thanks for all responses

[Klimax]

I wouldn't make a lowcarb for bulk. I f you gained too much fat you should try to decrease kals.
I also hope that your weight gainer isn't filled with sugars.

[mg1228]

not taking gainer on the revised diet--but it has 5gr sugar--dont think i was gaining fat--maybe a little bloat and some fat mostly lbm, but gains sort of stopped after a mo.---gains were only 2.5-3lb

[mg1228]

measured my height this morning and im 5'9 not 5'10---dont know if that matters--the154lb is in the morning bfor i eat--prob walk around near 158-160lb--dont know if that matters either

[mg1228]

what up twist?

[Twist]

stats--5'9 154lb 7-8%bf tdee is a little over 2800cals, resistance train right now 3 days a week 3-4 days cardio-my diet is as follows.
****let's reduce cardio to one or two days a week. You are my height and about my weight. I am about ten pounds heavier. You are ecto? age?

meal 1 9am 2scoops whey banana 1/2 c oats with water 500cals 53p 56c 5.5
****whey is not a meal and this will not give you the nutrients you need to workout. I have done this exact meal (today actually) in emergency situations, but as for long term use it is no good.

workout 9:30-10:45
****can this be later in the day? we need 2-3 good meals before training (at least when I bulk)

pwo meal 10:50 iso mass extreme gainer 650 cals 65p 80c 7f
****follow this with food. also make your bf shake this meal, drop the gainer. Your other shake is better cuz it has real food in it.

meal 3 12:00 8 oz lean protein 2 slice whole wheat 1 slice fat free cheese
lettuce 1/2 tsp light mayo 2cups lentil soup 720 cals 58p 66c 10f
****what protein? make this sweet potato, I bet you will get good gains from tons of sweet potato, best bulking carb imo.

meal 4 3:30-4 1 sc casein 1apple 200cals 24p 29c 1f
****shakes are no good. too much time in between real meals.

meal 5 6:00 same as meal 3 but veg soup 575 cals 53p 56c 10f
****what is with the soups? I need to know what protein

meal 6 9:30-10 same as meal 5 but no soup 350 cals 40p 25c 4f
****once again tells me nothing.

meal 7 12-12:30am 1sc casein 2tbsp pb or 1tsp flax 250-300 cals depending on which fat source 24-32p 3c 14-16f
****red meat here. go get ground beef.

totals 3245 cals 323p 312c 50ishf (may have a few errors but i keep a log and it comes to about 3100-3200 cals a day)
(that is what i was doing) since Thanksgiving ive been doin this
****so below is your current diet?
meal 1 1sc casein 1sc whey 1/2 cup oats1 fish oil 52p 32c 5.5f cals 400 (on cardio days i skip this meal so meal 2 is meal 1 after cardio
****eat real food.

workout
***same comment as above.
****Look at diet above and let's use that one. the one below looks like same as blah blah blah diet. too confusing.
pwo 2 sc whey 2tbsp pb 48p 7c 17f cals 421
meal3 6-8oz lean pro 2 slice whole wheat 1 slice fat free ch 1/2 tsp light mayo 1 hard boiled egg 51p 23c 12.5f cals 408
meal 4 1 sc casein 2 tbsp pb 1 egg 38p 9c 20f cals 380
meal 5 same as 3 51p 23c 12.5f cals 408
meal 6 same as 5 51p 23c 12.5f cals 408
meal 7 1sc casein 1serving flax or pb 32p 9c 17f cals 317

1. totals 320 pro 134c 100f cals 2700

1. some times i drop a carb meal and replace with pro/fat--been getting aroun 2800-3000 cals on my fitday log--i was 156 when i started this and was 154 this a.m.--prob some water and a little fat--was doin no cardio bfor starting this diet but i was lifting 6 days a week

thanks for all responses

make protein shake pwo look like your first shake of the day, and make your pwo shake followed within 45 minutes with a real meal that consists of real food like chicken or fish or I eat red meat.

I want to see two or three red meats in your diet. also add blueberries or rasberries into your pwo meal. I also want to see veggies. post up new diet with your revised changes. IMO don't worry about how many calories your eating, just look at the right foods, in the right amounts, and eat them frequently.

look for the **** above.

[**TOP**]

IMO you dont have to have high carbs to bulk,you also dont have to sacrifice low bf ! I dont beleive in traditional bulking like so many here do! Most peoples bulking is a fat cycle,then when they try to diet all is lost.As of now im using 33%pro/63%fat/3%carbs and im bulking! As of today im 217 @12%. You dont have to have carbs to bulk you can use fats. Just my 2 cents!...TOP

[mg1228]

[QUOTE][QUOTE][QUOTE]****let's reduce cardio to one or two days a week. You are my height and about my weight. I am about ten pounds heavier. You are ecto? age?

[/meal 1 9am 2scoops whey banana 1/2 c oats with water 500cals 53p 56c 5.5
****whey is not a meal and this will not give you the nutrients you need to workout. I have done this exact meal (today actually) in emergency situations, but as for long term use it is no good.
ok-reason for meal is i workout 30 min later
workout 9:30-10:45
****can this be later in the day? we need 2-3 good meals before training (at least when I bulk)
guess it could b later--just used to it--got two kids--like to get it out of the way early
pwo meal 10:50 iso mass extreme gainer 650 cals 65p 80c 7f
****follow this with food. also make your bf shake this meal, drop the gainer. Your other shake is better cuz it has real food in it.
no problem
meal 3 12:00 8 oz lean protein 2 slice whole wheat 1 slice fat free cheese
lettuce 1/2 tsp light mayo 2cups lentil soup 720 cals 58p 66c 10f
****what protein? make this sweet potato, I bet you will get good gains from tons of sweet potato, best bulking carb imo.
lately its been chicken breast or turkey breast--but i got 96% gr beef
meal 4 3:30-4 1 sc casein 1apple 200cals 24p 29c 1f
****shakes are no good. too much time in between real meals.
gotcha--what do u recommend--kinda gotta make myself eat here
meal 5 6:00 same as meal 3 but veg soup 575 cals 53p 56c 10f
****what is with the soups? I need to know what protein
soups were to up carbs and cals--can easily do sw potatos--pro are always chicken breat,turkey,sirloin,or gr beef
meal 6 9:30-10 same as meal 5 but no soup 350 cals 40p 25c 4f
****once again tells me nothing.
now u know
meal 7 12-12:30am 1sc casein 2tbsp pb or 1tsp flax 250-300 cals depending on which fat source 24-32p 3c 14-16f
****red meat here. go get ground beef.
got gr beef--really cant do a real meal here--its after midnight--used to do 3 eggs 2 whole wheat and 2 tbsp pb--bout 500 cals
totals 3245 cals 323p 312c 50ishf (may have a few errors but i keep a log and it comes to about 3100-3200 cals a day)
(that is what i was doing) since Thanksgiving ive been doin this
****so below is your current diet? yes for the last week and a half
meal 1 1sc casein 1sc whey 1/2 cup oats1 fish oil 52p 32c 5.5f cals 400 (on cardio days i skip this meal so meal 2 is meal 1 after cardio
****eat real food.

workout
***same comment as above.
****Look at diet above and let's use that one. the one below looks like same as blah blah blah diet. too confusing.
pwo 2 sc whey 2tbsp pb 48p 7c 17f cals 421
meal3 6-8oz lean pro 2 slice whole wheat 1 slice fat free ch 1/2 tsp light mayo 1 hard boiled egg 51p 23c 12.5f cals 408
meal 4 1 sc casein 2 tbsp pb 1 egg 38p 9c 20f cals 380
meal 5 same as 3 51p 23c 12.5f cals 408
meal 6 same as 5 51p 23c 12.5f cals 408
meal 7 1sc casein 1serving flax or pb 32p 9c 17f cals 317
totals 320 pro 134c 100f cals 2700
some times i drop a carb meal and replace with pro/fat--been getting aroun 2800-3000 cals on my fitday log--i was 156 when i started this and was 154 this a.m.--prob some water and a little fat--was doin no cardio bfor starting this diet but i was lifting 6 days a week
thanks for all responses

make protein shake pwo look like your first shake of the day, and make your pwo shake followed within 45 minutes with a real meal that consists of real food like chicken or fish or I eat red meat. easy-already do

I want to see two or three red meats in your diet. also add blueberries or rasberries into your pwo meal. I also want to see veggies. post up new diet with your revised changes. IMO don't worry about how many calories your eating, just look at the right foods, in the right amounts, and eat them frequently.ok--somewhere around 3000 cals at a 40/40/20 split?

look for the **** above.

[mg1228]

IMO you dont have to have high carbs to bulk,you also dont have to sacrifice low bf ! I dont beleive in traditional bulking like so many here do! Most peoples bulking is a fat cycle,then when they try to diet all is lost.As of now im using 33%pro/63%fat/3%carbs and im bulking! As of today im 217 @12%. You dont have to have carbs to bulk you can use fats. Just my 2 cents!...TOP
Today 03:47 AM

this is why i keep bouncing back and forth--dont know what to do--i just want something that is right and will work and then ill stick to to it 100%

[Klimax]

make protein shake pwo look like your first shake of the day, and make your pwo shake followed within 45 minutes with a real meal that consists of real food like chicken or fish or I eat red meat.

I want to see two or three red meats in your diet. also add blueberries or rasberries into your pwo meal. I also want to see veggies. post up new diet with your revised changes. IMO don't worry about how many calories your eating, just look at the right foods, in the right amounts, and eat them frequently.

look for the **** above.

I don't agree with that.

IMO you dont have to have high carbs to bulk,you also dont have to sacrifice low bf ! I dont beleive in traditional bulking like so many here do! Most peoples bulking is a fat cycle,then when they try to diet all is lost.As of now im using 33%pro/63%fat/3%carbs and im bulking! As of today im 217 @12%. You dont have to have carbs to bulk you can use fats. Just my 2 cents!...TOP

Have you read "Anabolic solution" by di Pasquale? Imo high fat for bulk is a good solution for people with bad insulin sensivity...but let me know. I'm interested.

[**TOP**]

I don't agree with that.



Have you read "Anabolic solution" by di Pasquale? Imo high fat for bulk is a good solution for people with bad insulin sensivity...but let me know. I'm interested.

Yes i have read it, ive also read a better book, IMO ,called the BODYOPUS. What do you wanna know? I have a PDF of it if you are interested. I beleive this book needs to be read by everyone that has a diet dilemma! Im on high fat low carbs yes but i have a carb load that last about 40 hours, it starts at 8 friday night and doesnt stop until sunday @4. I also eat throughout the night 10pm carbs,12am carbs,2am carbs ,4 am carbs, etc......TOP

[NVR2BIG1]

I never liked the idea of low carbs for bulking, or cutting for that matter. Ketosis was never intended to be the body's first choice for fat loss. Carbs are easier for my body to utilize than fats. But everybody is def different, thats for sure, if this approach works for you then more power to you, and def keep doing it.

[mg1228]

IMO you dont have to have high carbs to bulk,you also dont have to sacrifice low bf ! I dont beleive in traditional bulking like so many here do! Most peoples bulking is a fat cycle,then when they try to diet all is lost.As of now im using 33%pro/63%fat/3%carbs and im bulking! As of today im 217 @12%. You dont have to have carbs to bulk you can use fats. Just my 2 cents!...TOP

you said in an earlier post u were bulking this way and were up a solid 6lbs to 217lbs----which is good----but did u get to 211lbs that way or did u do it with carbs. just wondering

[**TOP**]

you said in an earlier post u were bulking this way and were up a solid 6lbs to 217lbs----which is good----but did u get to 211lbs that way or did u do it with carbs. just wondering

Actually i used mostly chicken,natty peanut butter,udos choice and i had 80 carbs for breakfast from grits,and 1 cup of rice preworkout.It was a transition from the high carb diet that previously i had been on. Im not a person that like to say never,BUT, i will never go back to high carbs again as my fuel source.Fats have grown to like me and i to them! This may not work for everyone but its worth a shot on your journey to perfection!!..TOP

[**TOP**]

I never liked the idea of low carbs for bulking, or cutting for that matter. Ketosis was never intended to be the body's first choice for fat loss. Carbs are easier for my body to utilize than fats. But everybody is def different, thats for sure, if this approach works for you then more power to you, and def keep doing it.

Not quite sure i agree with this,but thats ok. Afterall it is an open forum!!

[mg1228]

Actually i used mostly chicken,natty peanut butter,udos choice and i had 80 carbs for breakfast from grits,and 1 cup of rice preworkout.It was a transition from the high carb diet that previously i had been on. Im not a person that like to say never,BUT, i will never go back to high carbs again as my fuel source.Fats have grown to like me and i to them! This may not work for everyone but its worth a shot on your journey to perfection!!..TOP

I see, I dont want to b a bb or nothing im just looking for the right diet to gain 10-12lbs of lbm without adding too much fat. I used a 40/40/20 split @500-600 under tdee to cut 10% bf in 3 mo---do u think i should use this split again @500-600 cals over tdee? thanks, guys

[mg1228]

How bout this Twist and others,

meal 1. 3/4 oats-3 whole eggs-1sc casein-1.5gr fish oil 580 cals 49.5 pro 44c 19.5 f

• workout

meal 2. 2sc whey-1 banana-fish oil cals 345 48p 30c 4f
meal 3. 6oz chicken breast -2 wheat bread- 1 fat free cheese- light mayo- sw potato 493 cals 51.5p 61.5c 8.5f
meal 4. 1sc casein- 2tbsp natty pb 310 cals 32p 9c 17f
meal 5. same as 3 with gr beef 469 cals 57p 61.5c 9f
meal 6. 6oz steak or chicken-2 bread-cheese-mayo 349 cals 40p 22c 7f
meal 7. 1sc casein natty pb fish oil 325 cals 32p 6c 17f will work on meal 4----totals 2900 cals 309p 233c 82f

[Twist]

IMO you dont have to have high carbs to bulk,you also dont have to sacrifice low bf ! I dont beleive in traditional bulking like so many here do! Most peoples bulking is a fat cycle,then when they try to diet all is lost.As of now im using 33%pro/63%fat/3%carbs and im bulking! As of today im 217 @12%. You dont have to have carbs to bulk you can use fats. Just my 2 cents!...TOP

It is so much harder for someone who knows very little about diet to use fats correctly. I am still learning everyday. I also never really stop bulking and I use low carbs with 2 days re-feed and I vary my diet twice per month. But tell someone to bulk using fats is really hard IMO.

How bout this Twist and others,

meal 1. 3/4 oats-3 whole eggs-1sc casein-1.5gr fish oil 580 cals 49.5 pro 44c 19.5 f

• workout

meal 2. 2sc whey-1 banana-fish oil cals 345 48p 30c 4f
meal 3. 6oz chicken breast -2 wheat bread- 1 fat free cheese- light mayo- sw potato 493 cals 51.5p 61.5c 8.5f
meal 4. 1sc casein- 2tbsp natty pb 310 cals 32p 9c 17f
meal 5. same as 3 with gr beef 469 cals 57p 61.5c 9f
meal 6. 6oz steak or chicken-2 bread-cheese-mayo 349 cals 40p 22c 7f
meal 7. 1sc casein natty pb fish oil 325 cals 32p 6c 17f will work on meal 4----totals 2900 cals 309p 233c 82f

Looks much better to me. I have no problems once you fix meal 4 (not that bad...) but also I would advise real food before bed especially.

[Twist]

I don't agree with that.

He is bulking and needs to eat over. I would advise to watch closely if he were cutting but if he sticks to the diet he should be good. I also have different views in this area.

IMO you dont have to have high carbs to bulk,you also dont have to sacrifice low bf ! I dont beleive in traditional bulking like so many here do! Most peoples bulking is a fat cycle,then when they try to diet all is lost.As of now im using 33%pro/63%fat/3%carbs and im bulking! As of today im 217 @12%. You dont have to have carbs to bulk you can use fats. Just my 2 cents!...TOP

Let's see a pic top! 217 at 12% you're a beast man good job.

[Klimax]

Of course you need to eat more than you consume in bulking, but it doesn't mean that you can eat without control even if clean food.

[**TOP**]

Of course you need to eat more than you consume in bulking, but it doesn't mean that you can eat without control even if clean food.

Agreed! too much over TDEE for the majority of people and the blubber becomes present.

[mg1228]

so how much over tdee do u recommend--

[**TOP**]

so how much over tdee do u recommend--

I would start with 500 over TDEE with clean cals. This is going to be trial and error you may need more. Once the weight goes up, everything will need to be recalculated....TOP

[mg1228]

I would start with 500 over TDEE with clean cals. This is going to be trial and error you may need more. Once the weight goes up, everything will need to be recalculated....TOP

ok--thank you

[mg1228]

for pwo---2scoops whey, 1 banana ,1tsp udos choice, 4.5gr fish oil---is it ok to include the udos here or should i stick to pro/carb? 515 cals 48p 35c 18.5f

[**TOP**]

If you are going for a high fat diet i would suggest dropping the banana PWO the fats will do the job fine. Also do you have a carb up day? Are you going for ketosis? Ive got something for you ,PM me mg1228

[mg1228]

will pm u TOP as soon as my wife gets home---watchin the energizer bunnies(4yr & 2yr old)lol

[mg1228]

hey TOP let me know if u got my pm---first one ive sent---says it was sent but my sent items says 0 messages sent

[edgarr]

I'm trying a very low carb diet but I am cutting. I want to go from 180 17% to 165-70 11-12%.

TOP....in a cut would you still carb load one or two days??

[mg1228]

i would say every 7th day--i went from 177 18% to 155 9% with a 40/40/20 split and still had a re-feed every 7th day----but thats me---ill let top get back to u

[**TOP**]

I'm trying a very low carb diet but I am cutting. I want to go from 180 17% to 165-70 11-12%.

TOP....in a cut would you still carb load one or two days??

It would be in your best interest! Nothing but good comes from it!!

But define low carb? i take in only around 18 carbs a day at the moment and its really all trace carbs...TOP

[mg1228]

TOP, u get my pm from earlier tday--not sure if i did it right

[**TOP**]

TOP, u get my pm from earlier tday--not sure if i did it right

CHECK YO PMzzzz

[edgarr]

It would be in your best interest! Nothing but good comes from it!!

But define low carb? i take in only around 18 carbs a day at the moment and its really all trace carbs...TOP

half cup of oats and one banana meal one which is before I workout and then my PWO shake has 70 grams fast carbs and thats it