How many grams of carbs do you consume per kg/lbs of bodyweight.

[PumpenIron]

Theres way too much talk about protein building muscle and not enough about carbs. I think too many people only calculate there protien requirements and tend to neglect carbs. Are carbs the evil so many people make them out to be, of course not. Im a firm believer in a balnced diet, im not into the very low or no carb diets, they do work but how long can most people maintain it. Carbohydrates fuel the body and the brain, without them your body requires too much protein. When no carbs are not available your body will brake down the protein you consume and use it to fuel your workout, not only that but you risk muscle catabolism, so why not just eat more of the right carbs at the right time.

I wanted to get some educated opinions on how many carbs per kg or lbs of bodyweight you would advise when gaining muscle. Im talking about lean body weight, not a winter bulk.

[as0l0]

who are you trying to convince? us or you?

[Zachary]

Just for the record, many, many people do not find it at all difficult to stick to low/no carb diets. Look at all the people who have success with Atkins and then CONTINUE to eat low-carb long-term. Also, given enough calories, low/no carbohydrates should not really pose a problem in terms of energy, as long as sufficient fats are consumed (protein just takes too much work in gluconeogenesis to be a solid energy source). On top of that, most people who 'need' carbs, find they don't 'need' them after weeks of low-carb dieting.

Personally, I NEVER eat more than isocaloric (40/40/20), and mostly eat 1g / lb BW or less. I find I'm much, much hungrier when eating carbs, I can't concentrate as well, etc. People really need to get over this need to either bash low-carb diets or hold them as the holy grail. They're neither. They're simply a method that many people are finding success with that is not inherently (at least as far as we know scientifically) better than any other approach.

[TheSupaKorean]

here's a rough guide on the amounts of carbs/pro/fat you need

BULKING:
-protein= 1 g per lb
-carbs= 2-3 g per lb
-fats= .5-.75 g per lb

CUTTING:
-protein= 2 g per lb
-carbs= .5-1 g per lb
-fats= .25 g per lb

MUSCLE GAIN/BF MAINTAINANCE
-protein= 1.5 g per lb
-carbs= 1-2 g per lb
-fats= .25-.5 g per lb

[PumpenIron]

Originally posted by as0l0
who are you trying to convince? us or you?

Ahhh deeeer aaaamm ??

Eat some carbs

[PumpenIron]

Originally posted by Zachary
Just for the record, many, many people do not find it at all difficult to stick to low/no carb diets. Look at all the people who have success with Atkins and then CONTINUE to eat low-carb long-term. Also, given enough calories, low/no carbohydrates should not really pose a problem in terms of energy, as long as sufficient fats are consumed (protein just takes too much work in gluconeogenesis to be a solid energy source). On top of that, most people who 'need' carbs, find they don't 'need' them after weeks of low-carb dieting.

Personally, I NEVER eat more than isocaloric (40/40/20), and mostly eat 1g / lb BW or less. I find I'm much, much hungrier when eating carbs, I can't concentrate as well, etc. People really need to get over this need to either bash low-carb diets or hold them as the holy grail. They're neither. They're simply a method that many people are finding success with that is not inherently (at least as far as we know scientifically) better than any other approach.

Many people do stick to low carb diets but most cant and dont, you do understand long term means 3 years plus dont you. Im not knocking low or no carb diets at all, im just laying the facts that people neglect carbs and are missing out on more muscle, carbo fuel, and carbs in general. Why limit yourself to the same old foods and miss out on so many good nutrients carbs have to offer. I agree with you that carbs arnt the holy grain as you say but theres more to building muscle then protein.

[andyo]

I generally consume my bodyweight number, 155, in grams per day, and feel great, any less and I'd be dragging.

[Zachary]

Originally posted by PumpenIron
Many people do stick to low carb diets but most cant and dont, you do understand long term means 3 years plus dont you. Im not knocking low or no carb diets at all, im just laying the facts that people neglect carbs and are missing out on more muscle, carbo fuel, and carbs in general. Why limit yourself to the same old foods and miss out on so many good nutrients carbs have to offer. I agree with you that carbs arnt the holy grain as you say but theres more to building muscle then protein.

Want to support that? Atkins dieters for example, who can't even typically manage a real diet, are managing to maintain their low-carb diets in the long-term -- there are already results showing this.

Nobody's talking about ketosis longterm, rather, eating 80g-BW in carbs daily. It's not very hard at all for most people and I think you greatly underestimate how many people are doing it! (Look at the success of low-carbing for crying out loud -- PEOPLE KEEP IT OFF.)

Yes, carbs are protein sparing, yes some carbs have nutrients, but just taking in BW is enough to actually get a lot of those benefits without getting the other effects.

[johnnyironboard]

Originally posted by PumpenIron
Theres way too much talk about protein building muscle and not enough about carbs. I think too many people only calculate there protien requirements and tend to neglect carbs. Are carbs the evil so many people make them out to be, of course not. Im a firm believer in a balnced diet, im not into the very low or no carb diets, they do work but how long can most people maintain it. Carbohydrates fuel the body and the brain, without them your body requires too much protein. When no carbs are not available your body will brake down the protein you consume and use it to fuel your workout, not only that but you risk muscle catabolism, so why not just eat more of the right carbs at the right time.

I wanted to get some educated opinions on how many carbs per kg or lbs of bodyweight you would advise when gaining muscle. Im talking about lean body weight, not a winter bulk.

80 grams per day from Oatmeal, Wild/Brown Rice, Dairy, and maybe apples,grapefruit, and other citrus.

[suresh]

what are some good carb sources for bulking and when they should be eatin. thanks

[TheSupaKorean]

Originally posted by suresh
what are some good carb sources for bulking and when they should be eatin. thanks

here's a list of pretty good carbs for bulking-

-brown rice
-yams
-oatmeal
-shredded wheat
-whole wheat pasta
-sweet potatoes
-whole grain bread
-cream of wheat
-cream of rye
-apples
-barley
-mixed veggies
-green fibrous veggies


hope that helps you some.

[anthonyfel]

Personnaly, I use the "add zero" method to determine my basal metabolism. Then, I adjust according my activity level to get my total caloric needs. Of course, according my % lean body mass.

Secondly, it's pretty simple:

I set 1gr of protein per lbs, 15-20% of fats and adjust amount of carbohydrates to get my total caloric intake I've set.

[suresh]

i can eat those carb foods whenever? sometimes during my workout i feel somewhat tired? does that mean i need for carbs before. i wake up and drink a protein shake, bowl of grain cereal, and 2 eggs and work out an hour after. any suggestions?

[TheSupaKorean]

Originally posted by suresh
i can eat those carb foods whenever? sometimes during my workout i feel somewhat tired? does that mean i need for carbs before. i wake up and drink a protein shake, bowl of grain cereal, and 2 eggs and work out an hour after. any suggestions?

feeling tired could attributed to a number of things. Your preworkout meal seems ok so i doubt that is the problem.

Are you getting plenty of sleep? Are you drinking enough water? Those two things can really affect workout performance. When slightly dehydrated an athlete's performance suffers tremendously.

Other factors that could be making you tired: stress, overtraining, having a good workout, sick, etc..

[suresh]

i get at least 8 hours of sleep usually, i drink a **** load of water, maybe i just need to get more pumped.

[PumpenIron]

Being on a low carb diet in the long term is crazy, I totaly disagree with it. No or very low carb diets are okay for the very short term, say 3 months to get ripped if you are already fairly lean and want to get into contest condition or just want to get ripped for the summer. Anthing longer than 3 months is limiting the amount of muscle you can gain.

No to low carb diets just dont compete with carb, protein low fat diets. Carbs are the missing link in so many peoples diets. If your not eating carbs your missing out.

Thats my tip for the day, use it, its invaluable.

[PumpenIron]

Hmm, the keto basted is keeping quiet.

[as0l0]

shhh

[Zachary]

Originally posted by PumpenIron
Being on a low carb diet in the long term is crazy, I totaly disagree with it. No or very low carb diets are okay for the very short term, say 3 months to get ripped if you are already fairly lean and want to get into contest condition or just want to get ripped for the summer. Anthing longer than 3 months is limiting the amount of muscle you can gain.

No to low carb diets just dont compete with carb, protein low fat diets. Carbs are the missing link in so many peoples diets. If your not eating carbs your missing out.

Thats my tip for the day, use it, its invaluable.

You're right to a degree, but you fail to take into account that for any diet to be truly great, it must be cyclical in nature. The CKD DOES integrate carbs -- the carb-up is insanely anabolic. Refeeds are anabolic, high-carb days on carb-cycling are anabolic, etc. etc.

For example, right now I'm testing a diet where I'm eating 6-8kC/lb. BW for 40 hours or so, followed by 5 hours (including a weight-training session in the middle) of lots and lots of carbs. So far it seems to be working beautifully.

[Canarian Roy]

low carb diets are simply stupid especially for weightlifters, now, cycling carbs is the smart way to go, whether you want to lose fat or gain muscle.
In other words, Atkins diet no, CKD yes (talking from a weightlifter point of view).

[DreaLifts]

here's a rough guide on the amounts of carbs/pro/fat you need

BULKING:
-protein= 1 g per lb
-carbs= 2-3 g per lb
-fats= .5-.75 g per lb

CUTTING:
-protein= 2 g per lb
-carbs= .5-1 g per lb
-fats= .25 g per lb

MUSCLE GAIN/BF MAINTAINANCE
-protein= 1.5 g per lb
-carbs= 1-2 g per lb
-fats= .25-.5 g per lb

How can I calculate the grams of carbs with what I weight? What is the equation?

[keramon02]

Epic eleven year bump.

[Savan316]

How can I calculate the grams of carbs with what I weight? What is the equation?

All you do is multiply the number listed above by your weight and that is your "recommended" intake of that macro.

[ironwill2008]

Some terrible advice ITT.


Putting this mess out of it's misery.