How many CARBS too consume while cutting?

Quick Stats: 5'11, 172lbs, 12% body fat(with caliper)
Usually 1.5hr workouts, 30min cardio daily

Plain and simple im trying to get down to about 5-6% bf this summer and Im currently running partial keto by consuming 50g carbs, days 1-3 then carb up day on 4th and repeat. Only problem I'm having with this is losing weight kind of fast without my carbs. I don't want to lose any weight, only bf(I know sounds impossible)

I was looking for a way to maybe just have mediocre carbs daily around 125g? Wasn't sure if I would have enough energy through-out the week or if I should still have a strong carb up day once a week around 250g?

Any opinions would be appreciated! Thanks!

[QUOTE=K Rock 12;619956793]Quick Stats: 5'11, 172lbs, 12% body fat(with caliper)
Usually 1.5hr workouts, 30min cardio daily

Plain and simple im trying to get down to about 5-6% bf this summer and Im currently running partial keto by consuming 50g carbs, days 1-3 then carb up day on 4th and repeat. Only problem I'm having with this is losing weight kind of fast without my carbs. I don't want to lose any weight, only bf(I know sounds impossible)

I was looking for a way to maybe just have mediocre carbs daily around 125g? Wasn't sure if I would have enough energy through-out the week or if I should still have a strong carb up day once a week around 250g?

Any opinions would be appreciated! Thanks![/QUOTE]

Are you working out 1.5 hours daily? And then 30 minutes cardio? That's overkill. How long have you been on keto? If you're losing weight fast, it's most likely attributed to water weight. Unless of course you're not getting enough protein and then mixed with so much cardio and gym time, you're definitely cutting into your muscle. IMHO Keto and IF are the best ways of cutting while maintaining muscle.

If you want to lose as little weight as possible to lose the bodyfat, you're going to want to eat only like 200-300 under maintenance. From there you can just figure out protein and calories to see where carbs fit in.

[QUOTE=belairdfence99;619958413]If you want to lose as little weight as possible to lose the bodyfat, you're going to want to eat only like 200-300 under maintenance. From there you can just figure out protein and calories to see where carbs fit in.[/QUOTE]

Not really accurate bro. He can go into a 500-1000 caloric deficit as long as he's making this up with protein.

Yes I workout usually for an 1 1/4-1 1/2 hour daily and then 30 min cardio..with that routine I've been able to manage my 170+ lbs but since I changed it up to 50g carbs/125g fat/150g protein i've actually been losing weight..I was able to maintain weight when I was at 200g carbs/low fat/200g protein..

[QUOTE=K Rock 12;619967373]Yes I workout usually for an 1 1/4-1 1/2 hour daily and then 30 min cardio..with that routine I've been able to manage my 170+ lbs but since I changed it up to 50g carbs/125g fat/150g protein i've actually been losing weight..I was able to maintain weight when I was at 200g carbs/low fat/200g protein..[/QUOTE]

If you're going to go all out on the cardio and work out, I suggest you up the protein intake to 1g/1pound

[QUOTE=Sith Emperor;619970653]If you're going to go all out on the cardio and work out, I suggest you up the protein intake to 1g/1pound[/QUOTE]

How does 200g protein/125g carbs/15g fat seem?

Just looking for that carb point where it won't turn over to fat

[QUOTE=K Rock 12;619973033]15g fat seem?

[/QUOTE]

..I want some of whatever you're on pls


1) fat is good for you
2) dietary fat does not make you fat
3) carbs do not turn into fat on a caloric deficit, period

[QUOTE=jake1224;619976373]..I want some of whatever you're on pls


1) fat is good for you
2) dietary fat does not make you fat
3) carbs do not turn into fat on a caloric deficit, period[/QUOTE]

how many g's fat would u recommend?

[QUOTE=K Rock 12;619973033]How does 200g protein/125g carbs/15g fat seem?

Just looking for that carb point where it won't turn over to fat[/QUOTE]

up your fats
they should e 20% of your total cals

I'm just going to sum up my diet and see what you guys think..

Breakfast:
1 whole egg, 4 egg whites, 2 scoops whey shake + 1 scoop BCAA + banana + scoop of natty pb

Snack:
Fat Free Yogurt + Special K Bar

Lunch:
2 chicken breasts or 2 Turkey breasts + 3/4 cup brown rice + 1 cup brocolli

Snack:
Special K Bar

Pre-Workout:
Endorush

Post-Workout:
2 scoops whey shake + 1 scoop BCAA

Dinner:
2 chicken breasts or 2 turkey breasts or 10-12oz steak + 1 cup brocolli or mixed veggy or salad

Can't get in as many meals as i'd like due to work..

Fats regulate hormone levels, aim for 0.4-0.5g/lb minimum

also you want to keep carbs in if you can, they spare muscle

You should be getting 80g of fat and that's a minimum.

[QUOTE=AlwaysTryin;619995083]Fats regulate hormone levels, aim for 0.4-0.5g/lb minimum

also you want to keep carbs in if you can, they spare muscle[/QUOTE]

Healthy fats such Natty PB/Olive Oil/Nuts(i prefer pistachios)??

[QUOTE=K Rock 12;619999263]Healthy fats such Natty PB/Olive Oil/Nuts(i prefer pistachios)??[/QUOTE]


Fat from beef and milk is very good for you. Don't avoid it. Eggs too. You want testosterone or not? :D Don't worry about "healthy" fat, the only unhealthy fat is trans fat.

[QUOTE=kusok;620003233]Fat from beef and milk is very good for you. Don't avoid it. Eggs too. You want testosterone or not? :D Don't worry about "healthy" fat, the only unhealthy fat is trans fat.[/QUOTE]

If you could critique that diet I posted above would you add or take anything away?

[QUOTE=K Rock 12;620005503]If you could critique that diet I posted above would you add or take anything away?[/QUOTE]

ok, i will comment inside your post:

[QUOTE=K Rock 12;619989023]I'm just going to sum up my diet and see what you guys think..

Breakfast:
1 whole egg, 4 egg whites, 2 scoops whey shake + 1 scoop BCAA + banana + scoop of natty pb
(drop BCAA, it's really only for those who train fasted, eat whole eggs, don't throw away yolks please, use natural pb and natural unflavored 100% whey protein isolate for your shake)

Snack:
Fat Free Yogurt + Special K Bar
(I prefer full fat yogurt, better taste, more effective for your hormones, more calories, and yet costs same. Afraid to overeat it? Just eat less of it)

Lunch:
2 chicken breasts or 2 Turkey breasts + 3/4 cup brown rice + 1 cup brocolli
(awesome^^^

Snack:
Special K Bar
(I'm not a fan of anything that comes in a package. Artificial sweeteners and other crap often in there. I get bloated even from natural protein bars...)

Pre-Workout:
Endorush
(I'm not a fan of such supplements. Expensive and unnatural. Try more off days, no need to be in gym more than 3-4x per week, more sleep and coffee if you need energy)

Post-Workout:
2 scoops whey shake + 1 scoop BCAA

Dinner:
2 chicken breasts or 2 turkey breasts or 10-12oz steak + 1 cup brocolli or mixed veggy or salad

Can't get in as many meals as i'd like due to work..[/QUOTE]



Don't worry about meal frequency, you're fine. It's not that important for us normal people.

How about fatty fish? Very good for you. Also Olive Oil and avocado are awesome. personally I prefer more fruit variety as well, and more veggies.

[QUOTE=kusok;620012683]ok, i will comment inside your post:





Don't worry about meal frequency, you're fine. It's not that important for us normal people.

How about fatty fish? Very good for you. Also Olive Oil and avocado are awesome. personally I prefer more fruit variety as well, and more veggies.[/QUOTE]


Amen.

Look at the thread date

[QUOTE=lilguyboi03;993997773]Amen.[/QUOTE]

Some stats: So I've just about finished by bulk, going from 54kg to 60kg. I'm a 21 year old female and i'm 166cm tall.
Workouts: 3x 1.5hour weights sessions and 3x 30min HIIT and moderate cardio workouts with a day of yoga.

I have no idea how to shred properly without losing all my muscle gain! Does anyone know how many carbs, proterins and fats i should be consuming to shred down?