carbohydrate intake, fats, and speed of fat loss

[Serpentarius]

So i know and have obviously proven with my own results about calories in and calories out will lead to fat/weight loss.
That said, i have been doing some searching about what everyone recommends as far as the macro number goes for carbs. A few answers have said around 125g, i think i am around 175 from what i calculated.
With that in mind, and needing more calories than someone else due to higher activity level, those numbers will also be a lot higher and it comes back to shooting for a percentage as well....

My question is, will the body get rid of more fat stores if i replace a lot of my carbs with good fats...specifically peanut butter? My carbs are oatmeal, thats not going anywhere, a potato, thats staying, and four slices of ezekiel bread, THOSE 56g are what im talking about replacing. I dont count veggies since its such a small amount and you need them.
I understand about carbs and their benefits to energy levels, but i do not understand where the body pulls its energy stores fromo on a cellular level. I am not ready, nor interested in doing a keto diet because i cant function on those low levels of carbs mentally.

I am asking because i look so much "fatter" than a lot of other guys with the same bodyfat percentage, i know i have bad love handle and chest fat genetics and not everyone will have the same build, but a lot of the guys i see on the forum have none of that which irritates me, and while i dont have much left to lose, if i could take advantage of fat loss by manipulating macros, that would make life a little easier.

I am probably thinking too much into things but if i dont ask, im not learning.

[PBateman2]

A consistent calorie deficit (coupled with regular exercise) will get rid of fat stores not the amount of a particular macro.

You should choose the diet protocol that you can adhere to for the long term. If you function better with a bit higher carbs then so be it. Bottom line is to be in a consistent calorie deficit. Thats all that really matters.

You may look "fatter" compared to others but that is temporary. Dont compare yourself to others. Worry about. You vs. You.

This is a game of consistency, hard work, and patience. The more consistent and dedicated you are the better the results.

GL. Train hard.

[Serpentarius]

Thank you, thats the best answer i could hope for as i cannot operate without less than 175g of carbs at the gym!
Thanks for the motivation :D

[PBateman2]

Thank you, thats the best answer i could hope for as i cannot operate without less than 175g of carbs at the gym!
Thanks for the motivation :D

No prob.

Train hard.

[Driver86]

The less carbs the better. I've lost 150+lbs in 10 months and except for my cheat day, I seldom eat over 20g of carbs a day and never over 30g. If I was serious about losing fat, I wouldn't even dream of eating potatoes or oatmeal.

[PBateman2]

The less carbs the better. I've lost 150+lbs in 10 months and except for my cheat day, I seldom eat over 20g of carbs a day and never over 30g. If I was serious about losing fat, I wouldn't even dream of eating potatoes or oatmeal.

Nice! So low carb worked for you. Major congrats on the weight loss.

Unfortunately, for some (like in the OP's case) having a bit higher carb intake seems to sit a bit better with them. Nothing wrong with that.

As long as an overall calorie deficit is sustained on a consistent basis that is what counts.

[BluBerry84]

Nice! So low carb worked for you. Major congrats on the weight loss.

Unfortunately, for some (like in the OP's case) having a bit higher carb intake seems to sit a bit better with them. Nothing wrong with that.

As long as an overall calorie deficit is sustained on a consistent basis that is what counts.

What would you suggest the best way or current formula there is for working out your calorie requirements?? Would it really matter if you under-ate, perhaps below what is 'recommended' for your BMR or whatever, if your goal was to lose fat initially??

Actually, forget some of above, found the links you've given on another thread re: calories etc :)

[ryan2921]

What would you suggest the best way or current formula there is for working out your calorie requirements?? Would it really matter if you under-ate, perhaps below what is 'recommended' for your BMR or whatever, if your goal was to lose fat initially??

Actually, forget some of above, found the links you've given on another thread re: calories etc :)

If you're looking to kickstart a fat loss phase you could try PSMF

[PBateman2]

What would you suggest the best way or current formula there is for working out your calorie requirements?? Would it really matter if you under-ate, perhaps below what is 'recommended' for your BMR or whatever, if your goal was to lose fat initially??

Actually, forget some of above, found the links you've given on another thread re: calories etc :)

Cool deal.

Any questions just let me know. Be happy to help.

[Rhetorician]

A consistent calorie deficit (coupled with regular exercise) will get rid of fat stores not the amount of a particular macro.

You should choose the diet protocol that you can adhere to for the long term. If you function better with a bit higher carbs then so be it. Bottom line is to be in a consistent calorie deficit. Thats all that really matters.

You may look "fatter" compared to others but that is temporary. Dont compare yourself to others. Worry about. You vs. You.

This is a game of consistency, hard work, and patience. The more consistent and dedicated you are the better the results.

GL. Train hard.


Pretty much the best post I have read in this forum.

[Seb0]

oh man ,

one of the most stupid quotes Ive ever heard the less carbs the better are u out of your mind???
and trust me brother, been there done that, got the t-shirt and its not working at all, calorie deficit is a deficit and that is all that matters. despite the facet that low carb diets, that is maybe just my opinion are for those individuals who train 2-3 times a week and lower intesnsity but for those of us who work hard wee need those carbs. For me since I am a sprinter i need those carbs especially I take 300 sometimes even 400g every day with moderate protein and cut the fat to a minimum and bang I drop bodyfat constantly and I get a lot tighter due to the fact that my glycogen stores are full.

[h3at]

When counting carbs , do you guys count carbs from fruits and veggies along with your complex carbs?

[Iceman85]

When counting carbs , do you guys count carbs from fruits and veggies along with your complex carbs?

Absolutely.

[Animall]

Find out how your body respond on macros like carbs and fats.

Some people NEED more carbs in a cut (like 200gr at least)

Other people doing well with 100gr per day and add some healthy fats instead (I'm a kind of person like these)

Again, there are also people who are very carb intolerant, they aren't respond well on carbs (starchy carbs especially) and they should be limited there carb intake only to some fruits and veggies.

Try out, you'll find your way in no time.

NOTE: I like to have postworkout carbs, like oats of rice. My other meals consits of healthy fats, and a piece of fruit 2 times a day. (I'm following the ''diet solution'' diet from Scivation.com/books) works very well to me so far.

[PHRICK]

Hey listen bro.. do not listen to anyone but the mirror. What works for one guy may not work for you. i see some people saying your crazy if you think 20g of carbs a day is good for fat loss. Well it may not be for them but it may work great for you. I am currently on a a diet that consist of Lean protein such as chicken,bison steak,and fish... i have veggies mostly asparagus with every meal 6x a day. I decided to cut the complex carbs out until i get myself down to the weight i want and then slowly bring them back up. What i was told before competing this is all trial and error.. a learning experience to know how your body works. Goodluck with everything and i hope things work out for you. As for the friends with the same bf and look leaner it could simply be water you are holding mistaking it for fat.

[bBOLDnBEAUTIFUL]

Hi there. I'm on a PSMF and doing well. Just a funny question, I dont know why I feel a lot stronger on a PSMF than a normal diet despite the fact that I'm taking ridiculously low calories. I could always go for longer, feel less hungry and lift heavier on this diet.

is it because I still have too much fat to burn?

can anyone explain this for me please?

thankx in advance for any help

[sunny1234]

i was wondering if someone could help me...

my goal is to gain mass and weigh atleast 200lbs, currently at 173.i started doing interval traning cuz i heard it burns off fat and i have been doing it 10mins 3 times a week for 4 months now. Still i cannot get rid of my belly fat . My diet consists of whole wheat foods such as chicken sandwiches, pasta, rice, wraps, protein shakes, milk and cottage chesse. I also probally drink once every 6 weeks. I also have one cheat day most likey saturday but ill stay maintain my protien, carb intakes.

[alex2363]

A consistent calorie deficit (coupled with regular exercise) will get rid of fat stores not the amount of a particular macro.

You should choose the diet protocol that you can adhere to for the long term. If you function better with a bit higher carbs then so be it. Bottom line is to be in a consistent calorie deficit. Thats all that really matters.

You may look "fatter" compared to others but that is temporary. Dont compare yourself to others. Worry about. You vs. You.

This is a game of consistency, hard work, and patience. The more consistent and dedicated you are the better the results.

GL. Train hard.

repps, good insight. i learned about cals deficit here from good advise like yours.

[alex2363]

The less carbs the better. I've lost 150+lbs in 10 months and except for my cheat day, I seldom eat over 20g of carbs a day and never over 30g. If I was serious about losing fat, I wouldn't even dream of eating potatoes or oatmeal.

so you must be on keto diet, if consuming such low carbs?

[pacificd]

Really
Digging the thread. I also need lower carb s . I think it is important to understand everyone is a little different.

[peanut-butter]

There should not be an exact Carbohydrate number. Work out your protein and fat macros, then fill with carbs.

[GoodToGo2]

The whole point of low carbs to get your body into burning fats. If you remain in glycosis, body will use up your muscle for energy first before turning to fat. End result? You look like the stick-man.

Keto will keep your LBM intact and get the fat out. That is what makes keto one of the best diets around. Once you are done cutting, you can quit it and start any other programme you feel like.

[yepimonfire]

The whole point of low carbs to get your body into burning fats. If you remain in glycosis, body will use up your muscle for energy first before turning to fat. End result? You look like the stick-man.

Keto will keep your LBM intact and get the fat out. That is what makes keto one of the best diets around. Once you are done cutting, you can quit it and start any other programme you feel like.

no, you do not have to be in complete ketosis to burn fat. ketosis occurs every day, even when you are not on a cut, the body can and does break down dietary fat and proteins for energy if it needs to. muscle catabolism is the bodies last resort, it occurs when cutting cals too drastically. the body can burn about 33 calories per lb of BF a day. so if your LBM is 150, and you weigh 200lbs, that means you could cut as many as 1600~ cals and burn it in body fat. you also can and will burn fat during a state of glycosis during sustained exercise, when carbs begin running low, not even drastically low, just low, the body will burn bodily fat to supplement and use glucose/glycogen to mainly fuel the brain. you do NOT need to be glycogen depleted to burn fat, the body will do anything in it's power (unless you are on keto) to preserve low glycogen stores for brain fuel. also, once again unless you are on keto, its extremely unlikely that you will ever completely deplete carb stores, this would take 3+ days of intense exercise and little to no carb consumption.

personally i tried low carbing it (less then 30g a day) and found it did nothing but hinder me in the gym, was always worn out after the first set of the first exercise, started adding in more carbs and started performing better in the gym.

you do not need to cut carbs to lose weight. cutting carbs will not preserve LBM. what preserves LBM is the macro nutrient composition of your diet and lifting.

muscle catabolism occurs when you completely have depleted the body of all of its stored and immediate energy reserves and you are purely burning fat AND the intensity of the exercise being done is requiring caloric consumption higher then can be achieved with lypolysis. the body then begins supplementing muscle protein as fuel. i seriously doubt anybody on a good diet will ever reach this point.