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Group: Specific Diets & Nutrition

Mod Help Needed!

SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/11/10, 10:31 PM Ok here's the deal, I'm not totally satisfied with my fat % at 14.5% 15% and would like to drop to 13% and see how I like it and I'm sure I will! I went back to a deflict too 2200 calories per day! Now I'm felling pretty set with myself but when in doubt I need to ask! This is the area I want input in, my intake I have been trying to keep Protien to about 220 grams per day that 40% daily but my Carbs is hitting 30% to 35% of my daily of about 160 to 200 grams. Only concern I have is will the carbs at this % hurt me in the long run or is this concidered Moderate and GOOD, trust me I have no enery issues what so ever I'm Lifting Great, running treadmill, swimming and living out my day's not in fatigue. I just don't want the low carb diet to kick me in the ass but I feel this isn't a low carb intake. I'm very carb sensitive even with the GOOD CARBS, most of my carbs come from Brown Rice, Oats, Sweet Potato, Red Potato, GOOD Bread and Banana. Most of the vegi's and Berries I eat are low carb. Anyhow to some it up is 30% to 35% in daily carb intake to even stick with on maintanace level good for me, I feel I can live with it but when in doubt ask one how knows better! Also I won't freak out if 1 day hits 40% 45% as these times will come and the fats that day will be lower but on an average I'm looking at 30% to 35%!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/11/10, 10:40 PM I get carbs from beans too, forgot to post that!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/11/11, 03:30 AM I ment those are my main source I do eat other stuff in moderation like Wheat Pasta and such.
asimmer Posts: 8,201 Joined: 2003/01/07	2006/11/11, 10:10 AM What percentage of carbs were you eating previously? -------------- You only ever grow as a human being if youre outside your comfort zone. - Percy Cerutti
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/11/11, 02:05 PM Before Fitness I would say about 65% or higher and I was 27% Fat Boy! (14 months ago) too get from 21% to 15%starting in about July or August 1 went to 50% then after awhie for the most part stuck at 40% to 45%. I like it best around 30% to 35% but I want to make sure it's safe to staty with in the long run! I must say although my carb intake keep getting lower my total daily would get higher so it's not like I 'm going less carbs and less calories in total I'm going more calories just adding it to protien and fat seem to stay the same!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/11/11, 02:10 PM Well except this time I droped calories from 2300 too 2200 this week and at 1 time 1 was at 2500 mayb about 4 weeks but I started to spike up so I was over maintanance although I though I was at maintanance, within time I found out I was wrong! Mantainance seems to be around 2300 or 2250 and I'm at 2200 right now, I refuse to go too low beyound maintance at this point and would rather choice to work harder!
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/11/11, 03:05 PM I would advise dieting to the point only where you start to lose strength. Then get back up to the previous weeks maintenance. Once you start to lose strength, muscle normally is being lost or quick to follow. Cortisol starts to increase, hormones take a beating(test levels drop badly), etc. Use 10-15% deficits at any one drop, no more. -------------- Maximus from Gladiator....Strength and Honor!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/11/11, 04:13 PM So even at a maintanance level do you feel 30% to 35% Carb intake is to low and if so what about 40% to 45%. Or is 30% to 35% fine and start with a 10% drop from there? ============ Quoting from bb1fit: I would advise dieting to the point only where you start to lose strength. Then get back up to the previous weeks maintenance. Once you start to lose strength, muscle normally is being lost or quick to follow. Cortisol starts to increase, hormones take a beating(test levels drop badly), etc. Use 10-15% deficits at any one drop, no more. =============
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/11/11, 09:23 PM I always advise to stay isocaloric as long as possible. -------------- Maximus from Gladiator....Strength and Honor!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/11/11, 10:02 PM Good then that means 30% to 35% is good in carb intake because to stay at a real isocaloric I would do like 33% Protien, Fats and Carbs. I'm at 35/40/25 C/P/F which isn't a true isocaloric but I can lower Protien and this will put me at 187 grams of protien as I weigh 185, I wanted to push it too 220 grams but I can balance out the fats and protiens or should I stay with 220 in protien and 35/40/25. ============ Quoting from bb1fit: I always advise to stay isocaloric as long as possible. =============
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/11/11, 10:08 PM You are probably overanalyzing....use what you currently are. As you progress, these will have to change. Protein will rise, fats will rise, and carbs will fall. So keep carbs where they are now and make changes as necessary. -------------- Maximus from Gladiator....Strength and Honor!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/11/11, 10:12 PM I know I'm being anal but I just don't want to mess up the progress I have already made as I almost did that at 2500 calories a day but I caught it in time!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/11/11, 10:13 PM Thanks and your right I am but hey don't ever want to be that 27% Body Fat Boy again LOL :big_smile: ============ Quoting from bb1fit: You are probably overanalyzing....use what you currently are. As you progress, these will have to change. Protein will rise, fats will rise, and carbs will fall. So keep carbs where they are now and make changes as necessary. =============
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/11/11, 10:28 PM Calories are what will make and break you moreso than macros in the beginning. As long as protein is adequate, all else will be fine if in a deficit. As calories get down fairly low under maintenance, then macros will become more important. -------------- Maximus from Gladiator....Strength and Honor!