The more I increase carbs the more I gain fat

[wadboram]

When I'm bulking I usually gain fat from eating more carbs and when I cut carbs I keep body fat% or it slowly goes down, So I end up not gaining that much weight. After a lot of trial and error, I found the below diet is the best choice for my age and metabolism:

My average daily diet (to gain little lean muscle):
Protein : 200g ( I tried to increase protein upto 250g but couldn't find any added benefit)
Carbs : 200-300g (I usually have 2 days low carbs per week)
Fats : 63-82g (yes it's a little bit high)

Calories on training days almost 3,000 cals and on non training days almost 2,000 cals

Any suggestions?

[EdenPrime]

When I'm bulking I usually gain fat from eating more carbs and when I cut carbs I keep body fat% or it slowly goes down, So I end up not gaining that much weight. After a lot of trial and error, I found the below diet is the best choice for my age and metabolism:

My average daily diet (to gain little lean muscle):
Protein : 200g ( I tried to increase protein upto 250g but couldn't find any added benefit)
Carbs : 200-250g (I usually have 2 days low carbs per week)
Fats : 63g (yes it's a little bit high)

Calories on training days almost 3,000 cals and on non training days almost 2,000 cals

Any suggestions?

If anything, your fat is low. Personal preference though, I suppose? Less than .5 for me makes my body feel like garbage.

[wadboram]

Average % according to my diet:
42% carbs
33% Protein
25% Fats

[elias1877]

When I'm bulking I usually gain fat from eating more carbs and when I cut carbs I keep body fat% or it slowly goes down, So I end up not gaining that much weight. After a lot of trial and error, I found the below diet is the best choice for my age and metabolism:

My average daily diet (to gain little lean muscle):
Protein : 200g ( I tried to increase protein upto 250g but couldn't find any added benefit)
Carbs : 200-300g (I usually have 2 days low carbs per week)
Fats : 63-82g (yes it's a little bit high)

Calories on training days almost 3,000 cals and on non training days almost 2,000 cals

Any suggestions?

why is there a 1000 calorie difference between training and non training days?

[wadboram]

why is there a 1000 calorie difference between training and non training days?

I gain more fat when I try to keep calories around 3,000 daily.

[EdenPrime]

I gain more fat when I try to keep calories around 3,000 daily.

How are you determining that excess carbs = the cause of your fat gain vs overall calorie intake? Typically, carbs are rarely converted to fat and stored as fat.

[wadboram]

How are you determining that excess carbs are the cause of your fat gain vs overall calorie intake? Typically, carbs are rarely converted to fat and stored as fat.

I find my body reacts clearly to carbs when I keep protein and fats intake the same i.e. when increasing carbs I gain weight (fat) and when I reduce I loose weight (I tried carb cycling and it works).

I think the excess calories I get from carbs are the main reason for that.

If not carbs, what could be the reason according to my diet? why I gain fat?

[EdenPrime]

I find my body reacts clearly to carbs when I keep protein and fats intake the same i.e. when increasing carbs I gain weight (fat) and when I reduce I loose weight (I tried carb cycling and it works).

I think the excess calories I get from carbs are the main reason for that.

If not carbs, what could be the reason according to my diet? why I gain fat?

Isn't that just overall calorie intake? If your protein and fat intake stay the same, by increasing carbs, is that putting you in surplus (weight gain)--and by decreasing carbs, deficit (weight loss)?

[wadboram]

Isn't that just overall calorie intake? If your protein and fat intake stay the same, by increasing carbs, is that putting you in surplus (weight gain)--and by decreasing carbs, deficit (weight loss)?

Definitely that what happens!!

[EdenPrime]

Definitely that what happens!!

So then, excess calories, not carbs, is the cause of your weight gain, right?

[wadboram]

So then, excess calories, not carbs, is the cause of your weight gain, right?

In that case, how can I bulk without increasing carbs? Also, theoretically I think that 2000-3000 calories aren't that much for my weight.
Accordingly, I should consume about 400g carbs and 200g protein when bulking.

[EdenPrime]

In that case, how can I bulk without increasing carbs? Also, theoretically I think that 2000-3000 calories aren't that much for my weight.
Accordingly, I should consume about 400g carbs and 200g protein when bulking.

Where did you get the 3000/2000 figures?

I think you should reassess your caloric intake. Drop the 3000 training, 2000 rest and figure out a normal daily requirement.

What's your estimated TDEE?

TDEE estimations can be found in this thread: http://forum.bodybuilding.com/showth...hp?t=156380183

These threads are also very helpful:

http://forum.bodybuilding.com/showth...hp?t=136691851

http://forum.bodybuilding.com/showth...hp?t=123915821

[ErikTheElectric]

Holy calorie cycling batman.

Have no idea why you have that much of a difference between training/vs non training days.. strong wtf.

[wadboram]

Where did you get the 3000/2000 figures?
I think you should reassess your caloric intake. Drop the 3000 training, 2000 rest and figure out a normal daily requirement.

I calculate each product I consume daily and I have an accurate diet sheet. I have been doing this trial and error for years. When I was in my twenties I could eat more than this (around 4,000 calories) without gaining that much weight. I think I'm having now a slow metabolism and I go to the gym 3 days per week and I've been training for about 5 years.

Accordingly, my daily calorie requirement will be around 37 * 92Kg = 3,400 cal/day. When I consume that much daily I easily gain weight.

[wadboram]

Holy calorie cycling batman.
Have no idea why you have that much of a difference between training/vs non training days.. strong wtf.

I gain more (weight) fat when I try to keep calories around 3,000 daily.

[Gxp23]

In that case, how can I bulk without increasing carbs? Also, theoretically I think that 2000-3000 calories aren't that much for my weight.
Accordingly, I should consume about 400g carbs and 200g protein when bulking.

Increase other macros? He is saying that you are eating too much calories overall, not specifically carbs. Also, the calorie cycling is more than likely making your weight fluctuate all over the place, stop, eat the same every day, or close to it, why would you not on days you are recovering right?.

Also, for the record, I consume around 200g of fat a day in my diet. Dont be afraid to eat more of it.

[Gxp23]

I gain more (weight) fat when I try to keep calories around 3,000 daily.

Try 2500 then, every day.

[necon76]

Try 2500 then, every day.

Hey man, take your hippy voodoo logic elsewhere.

[Gxp23]

Hey man, take your hippy voodoo logic elsewhere.

Dont insult the methods I was learned from bigger people numbers.

[AlwaysTryin]

You gain water weight. Wow!

[wadboram]

You gain water weight. Wow!

Actually not..... waist circumference increase, abs start to disappear and muscle definition decreases.

[AlwaysTryin]

Actually not..... waist circumference increase, abs start to disappear and muscle definition decreases.

And that isn't water and bloat... How?

[Gxp23]

Actually not..... waist circumference increase, abs start to disappear and muscle definition decreases.

I bet its gone in the next couple of days though? You really think your body is storing and using fat that quickly?

[wadboram]

I bet its gone in the next couple of days though? You really think your body is storing and using fat that quickly?

No that fat took me weeks to shed away and of course it took time to gain. I'm talking here about weeks and months of testing how my body reacts to changes in the diet.

[Gxp23]

No that fat took me weeks to shed away and of course it took time to gain. I'm talking here about weeks and months of testing how my body reacts to changes in the diet.

Well in that case I would eat a smaller deficit and stop the massive calorie cycling.

[Mrpb]

So then, excess calories, not carbs, is the cause of your weight gain.

and we've got a winner.

Fats : 63-82g (yes it's a little bit high)

I eat a lot more fat than that. I feel best with lower carb (not keto), higher fat.

[Connor1226]

I find my body reacts clearly to carbs when I keep protein and fats intake the same i.e. when increasing carbs I gain weight (fat) and when I reduce I loose weight (I tried carb cycling and it works).

I think the excess calories I get from carbs are the main reason for that.

If not carbs, what could be the reason according to my diet? why I gain fat?

You didn't answer the question.
HOW do you know you rare gaining fat?

Increasing carbs usually means increasing retained water. How do you specifically know this weight gain is fat and not water?

You then proceed to agree that if you keep protein and fats the same, but increase carbs, you put yourself into caloric excess and thus gain weight.
This does not mean at all that carbs = fat gain for you. Eating too much = fat gain.

So I think you are over generalizing and blaming carbs for something they are not responsible for.