Is it possible to maintain a low-carb diet (~100grams) and build muscle as opposed to a traditional 40/40/20?
Thread: Low-carb diet + muscle building?
04-15-2011, 05:58 PM #1
04-15-2011, 06:02 PM #2
04-15-2011, 06:08 PM #3
04-15-2011, 06:39 PM #4
04-15-2011, 08:08 PM #5
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04-15-2011, 10:22 PM #6
04-16-2011, 12:53 AM #7
Many keto activists advise that number to be 30 grams of carbohydrates but most individuals can still maintain ketosis while consuming the 50 grams and this allows for a little more leeway in the diet since you can increase the consumption of vegetables and a variety of flavoring's that contain a few grams of carbohydrates. To set the diet up, first you take your lean body weight and multiply it by one. This will be the total number of grams of protein you are required to eat per day. After you get this number, multiple it by 4 (how many calories are in one gram of protein) to get your total calories coming from protein.
Now the rest of your daily requirement will come from fat calories. You don't really need to calculate carbohydrate grams specifically because by default you will likely reach your 30-50 grams per day simply by including green vegetables and the incidental carbs that come from your fat and protein sources.
To figure out how many fat grams specifically you want, you would take the total number of calories it takes to maintain your body weight (normally around 14-16 calories per pound of body weight). Subtract your protein calories from that number and then divide by 9 (number of calories per gram of fat). This should give you how many total fat grams you need to eat per day.
Divide these numbers by however many meals you wish to eat per day to get the basic layout for your diet. Be sure to consume plenty of green leafy vegetables for antioxidant and vitamin protection and you are good to go.
Weekend Carb Load:
Now this brings us to the weekend carb load period and usually the 'fun' part for most individuals. You are now able to eat large quantities of carbohydrate containing foods, cereal, bagels, rice chips, candy, pasta and so on are all good options here.
Since you won't be eating very much fat at all, there is less likely of a chance that these carbohydrates will get turned into body fat as they will be going towards filling up your muscle glycogen stores once again. Most people will choose to begin their carb-up on Friday night and end it before bed on Saturday. This is usually most convenient as it's when you are off of work and can relax and enjoy the process. If you aren't overly concerned with fat loss and are just using this diet as a way to maintain blood sugar levels, you can likely eat whatever carbohydrate foods you like during this period. If you are worried about fat gain though, then you need the math.
Try and aim to keep your protein the same at one gram per pound of body weight and then take in 10-12 grams of carbohydrates for every kilogram of body weight. Start taking these carbohydrates (usually the first bit in liquid form) right after your last workout on Friday night. This is when your body is primed and ready to uptake the carbohydrates and it will be most beneficial for you.
Note that you can have some fat here, since it will be hard to consume many of the foods you really want to eat without being allowed any (pizza for instance) but do your best to keep your fat grams around your body weight in kilograms (so if you weigh 80 kg's, eat no more than 80 grams of fat).IIFYM crews ....I Reps back.
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04-16-2011, 02:39 AM #8
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04-16-2011, 02:49 AM #9
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And yes carbs are not essential, your body can make as much as its wants by gluconeogenesis via the protein you ingest, but the process is only 30% efficient compared to ingesting carbs.
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04-16-2011, 03:07 AM #10
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04-07-2012, 02:05 PM #11
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04-07-2012, 02:18 PM #12
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Food Challenges: (20-1)
30,000 Calorie "Cheat Day" Challenge https://www.youtube.com/watch?v=r5tYhDv-gLE
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9,000 Calorie Cereal Challenge https://www.youtube.com/watch?v=pekCAogNa64
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09-04-2012, 03:59 PM #13That's like a dollar an hour!
09-04-2012, 04:13 PM #14
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I'm just trying to figure out why you would want to become insulin sensitive, down regulate igf levels and protein synthesis, catabolic, and be unable to train at a high intensity..Carbs are the way to go in the off season. Per contest or diet I never recommend keto unless it's short term"The strong shall stand, and the weak will fall by the wayside"
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