BLOATED FAT MESS after eating carbs? Fastest way to get rid of it?

[growforever111]

So I've been cutting for 9 months now and I've been working out for 7 years and have built up quite a bit of muscle and at 200 pounds Ill probably be 10-12% BF but right now I'm 240.

Now Most day I'll be like 230lbs and I'll eat like under 100 grams of carbs and than one or two days I may eat at maintenance with higher carbs(around 200-250g) and I'll balloon up to 245lbs literally overnight, bloated face, water retention, and patches of water in my lowerback, I look like a disaster.

I'm doing 2 hours of cardio most days and eating around 1500/1800 calories why do the carbs bloat me up? I thought they would go to my muscle glycogen? Why the hell can't I eat any carbs without bloating up?

What's the fastest way to get rid of the water bloat? I'm gonna drink like 3-4 gallons of water, barely eat any carbs, and do like 2 hours of cardio to get rid of it

thanks!
I know I still have fat to lose but I got some muscle mass why does this happen? heres me:

[gbullock32]

Given weight you are likely under-eating by a massive amount. Just throwing that out there.

[knowledgeEpower]

Adds 100-150g of carbs, gains 15 pounds. This seems about right.

[nakkiz]

230 lbs 10%bf with 2 hrs cardio at 1800 cal
rip hormones

You say you're going to do two hours of cardio t get rid of the bloating, but you do this every day, no?
4 gallons of water is an insane intake. Why not just wait 2-3 days?

[growforever111]

Given weight you are likely under-eating by a massive amount. Just throwing that out there.

Really? You look you know what your talking about your so lean, how much calories do u eat or should i eat?

[MetilHed]

230 lbs 10%bf with 2 hrs cardio at 1800 cal
rip hormones

No, he'll probably be @10% when he gets down to 200.

[gbullock32]

Really? You look you know what your talking about your so lean, how much calories do u eat or should i eat?

NUTRITION

This is the largest factor in your success, learn the basics to get started and then move into more advanced if needed.

BASICS

Spoiler!

Calculate calorie needs: First get your BMR (Basal Metabolic Rate), then multiply by an activity factor to get your TDEE (Total Daily Energy Expenditure).

BMR= 370 + (21.6 x LBM (Lean Body Mass), Where LBM = [Total Weight (KG) x (100 - Body Fat %)] /100

Next take that number and use an activity factor to get TDEE (more active, use a higher number and lower number for less active) but remember this accounts for all activity and not just exercise (busy job/active life, choose a higher value)-
1.2- Sedentary (desk job and little exercise/activity)
1.3-1.4- Lightly Active Light daily activity, light exercise 1-3 times per week)
1.5-1.6- Moderately Active (Moderately active, moderate exercise 3-5 times per week)
1.7-1.8- Very Active (Physically demanding lifestyle, hard exercise 5-7 times per week)
1.9-2.2- Extremely Active (Endurance athlete, very hard physical job)

Now that you have the TDEE, get your macro-nutrient needs (fat, protein, and carb needs). Fat has 9 calories per gram, and protein/carbs have 4 calories per gram, alcohol is 7 calories per gram count it as a carb when fitting it into your macros).

Protein- .8 grams per pound
Fat- .4 grams per pound

Meet those MINIMUMS and then fill out remaining calories as you want with carbs, or more protein and fat, or any combination. Remember to track properly too, use a food scale (measuring cups can be very inaccurate due to density); track everything, each little bit adds up (sauces can be quite calorie dense).

Next decide your goal and eat at a 10-20% caloric deficit or surplus, deficit to lose weight and surplus to gain. For gaining go for ~.5-1 pound per week and when losing aim for 1-2 pounds per week. Reach your macro needs with mostly whole foods and a wide variety to ensure enough vitamins and mineral, but remember to practice common sense and moderation- enjoy life.

Sources and More Information

Spoiler!

Nutrition-
Calculating Calories
Pre, During, and Postworkout Nutrition
How To Ask For Diet Critique
Discretionary Calorie Allowance
Macro/Micro Nutrients Explained
Why 'Clean Eating' Is a Myth
Clean Eating Myth 2
Insulin and Fat Loss
Insulin and Fat Loss 2

Protein-
Protein Needs
Protein Needs 2
Protein Timing

Fat-
Fat Needs
Fat and Testosterone

Meal Timing-
Meal Timing 1
Meal Timing 2

Micro-Nutrient Guide-
Micro-Nutrient Guide

[growforever111]

No, he'll probably be @10% when he gets down to 200.

Yeah

[boo99]

In regards to your CHO intake

How do you feel when eating under 100g? Are you able to have a great workout and not fatigued from this intake?

I get the same way from too much CHO: get very bloated and in addition I get tired so I have to keep mine lower and replace it with pro/fat to make up my calories but I can function well on them being lower, others may not be able to however

[growforever111]

In regards to your CHO intake

How do you feel when eating under 100g? Are you able to have a great workout and not fatigued from this intake?

I get the same way from too much CHO: get very bloated and in addition I get tired so I have to keep mine lower and replace it with pro/fat to make up my calories but I can function well on them being lower, others may not be able to however

I feel flat and not as strong in the gym but I look leaner.

[boo99]

I feel flat and not as strong in the gym but I look leaner.

Ah ok so lower CHO might not be for you performance wise

Maybe in between ? You'd have you experiment and see

[growforever111]

Ah ok so lower CHO might not be for you performance wise

Maybe in between ? You'd have you experiment and see

OK I will, thanks

[growforever111]

I don't know why this is happening to me, I was 233 averaging under 150g carbs and 2000 calories and than for a few days I thought I found eat maintenance around/under 3000 calories and 300 carbs and within a few days later i woke up with a bloated face, jiggly midesction, and I was 245lbs....

[EmperorRyker]

So what's the issue here? You know it goes away, so why stress about it? You're only getting this because of the difference in intake one day to the next.

[MetilHed]

I don't know why this is happening to me, I was 233 averaging under 150g carbs and 2000 calories and than for a few days I thought I found eat maintenance around/under 3000 calories and 300 carbs and within a few days later i woke up with a bloated face, jiggly midesction, and I was 245lbs....

ITT OP doubles carb intake, wonders why he's retaining water. Someone call Scooby Doo and the gang, we've got a real mystery.

[ErikTheElectric]

Water, cut sodium, cardio. Thank me later.

[tara19]

Any chance you're using "special" supplements?

[growforever111]

Any chance you're using "special" supplements?

No, why? I'm not that big haha

[SmackBang77]

No, why? I'm not that big haha

Damn bro you look big compared to me, if I was you I wouldn't even complain about my shape lol

[tara19]

No, why? I'm not that big haha

I agree.
Could be a reason for the water retention, thats all.

[Mobraelite]

find a Sauna and go 3x a week

then throw in cardio a few times a week

only way to get rid of bloating and stubborn fat quickly

[muruku]

Might not be taking in enough sodium given the amount of water and cardio you're doing.

[growforever111]

Basically I don't what' going on but I know smaller dudes and even regular sized guys who eat like 3000-4000 calories of oreos and fast food etc and don't bloat up like me....but when I try have a refeed/maintenance day even for a few days eating 3000/35000 calories with 250-300carbs I will gain massive weight and bloat up even if I try do it for a few days I'll continue to be bloated in the face and hold the water. This is after a week/days of doing 2-3 hours of cardio and lifting daily and eating under 2000 calories/150g of carbs so why would all the carbs just bloat me up? I do look fuller though but my face just puffs up and feel watery in the belly/face like a refeed would.

I'm scared to eat over 150g of carbs now because time after time i've just gained water weight and bloated even doing 2+ hours of cardio everyday 1-2 hours of lifting.

[snufy]

Same body type crew.

Feel great on under 150G carbs, anything over that and it's tired and bloat city.

250LBS.. eating around 2200-2000 cals on a cut.

We just weren't blessed with those skinny genes.

[growforever111]

Same body type crew.

Feel great on under 150G carbs, anything over that and it's tired and bloat city.

250LBS.. eating around 2200-2000 cals on a cut.

We just weren't blessed with those skinny genes.

I guess so, we'll just have to stick to it.

I know for a fact if I eat over 150-200grams of carbs and don't work it off I'll gain water weight and puffy face.

Sucks how I see some skinny people eat a half box of pizza and a whole oreos package and nothing will happen. If I did that ,BLOAT city.

[EmperorRyker]

I guess so, we'll just have to stick to it.

I know for a fact if I eat over 150-200grams of carbs and don't work it off I'll gain water weight and puffy face.

Sucks how I see some skinny people eat a half box of pizza and a whole oreos package and nothing will happen. If I did that ,BLOAT city.

Maybe it's because you don't always see them the next day, i.e. when the bloat should be most pronounced, or that you don't see them naked, i.e. when it'd be most visible, or that their body fat percentage is lower so that even if they bloat they don't look bloated to an outside observer. No, must be the skinny genes. Also, I kind of doubt you hang out with skinny people who eat a whole package of Oreos, but that's just a wild guess.

[MetilHed]

^^^what he said.

Plus, auit comparing yourself to other people and the millions of carbs you think they're eating.

One way or the other, what others are doing doesnt matter.

[growforever111]

Maybe it's because you don't always see them the next day, i.e. when the bloat should be most pronounced, or that you don't see them naked, i.e. when it'd be most visible, or that their body fat percentage is lower so that even if they bloat they don't look bloated to an outside observer. No, must be the skinny genes. Also, I kind of doubt you hang out with skinny people who eat a whole package of Oreos, but that's just a wild guess.

Definatly true, thanks

[growforever111]

^^^what he said.

Plus, auit comparing yourself to other people and the millions of carbs you think they're eating.

One way or the other, what others are doing doesnt matter.

That's some good damn advice.

[Rob711]

If i had to guess its because you screwed up your metabolism and need to slowly build it back up. You are Way Way under your caloric needs at your weight and 2 hrs of cardio a day. You need to slowly up the carbs and cardio until your metabolism starts to return to normal, its like bodybuilders coming off a show prep only you are not prepping.

Look into layne nortons metabolic damage series on youtube.

https://www.youtube.com/watch?v=QHHz...JNbFwK9Fix-gFC