What would happen if I decreased protein and increased carbs keeping same cal count?

[Ashique154]

Here is my meal plan for the day more or less. I am 5’10, 68kg, and 13-14% body fat(I think). As you can see, my protein intake is way too much. So I was wondering what would happen if I decreased my protein intake by 60g and increased carbohydrates by the same amount. I have been stuck at 68kg for about a year now and I really have no idea what I should do at this point. Thanks in advance.

Meal 1

Quakers 30g 19.7C 3.9P 2.4F. 117.8 kcal
Slim-Milk 300g 16.2C 10.2P 0.3F. 108 kcal
Protein Bar 21C 21P 8F. 200 kcal
Brown Bread 100g 54C 11P 3.3F. 293 kcal
Grilled Chicken Breast 90g 0C 27.9P 3.2F. 148.5 kcal

Meal 2(Post-Workout)

Fruit juice 2 glasses 240g 34.4C 1.4P 0.6F. 132.8 kcal
Banana 120g 27.6C 1.3P 0.4F. 106.8 kcal

Meal 3

Quakers 30g 19.7C 3.9P 2.4F. 117.8 kcal
Slim-Milk 300g 16.2C 10.2P 0.3F. 108 kcal
Grilled Chicken Breast 90g 0C 27.9P 3.2F. 148.5 kcal
Grilled Rupchanda(Pomfret) 80g 0C 15P 2.1F. 79.2 kcal

Meal 4

Brown Rice 65g 14.9C 1.7P 0.5F. 72.1 kcal
6 eggs(4 without yolk) 2C 26.4P 10.4F. 224 kcal
Olive Oil 12g 0C 0P 12F. 108 kcal
Lentils 74g 14.8C 6.7P 0.3F. 85.8 kcal
Assortment Of Meats
Broad Beans 100g 18C 8P 0.7F. 88 kcal

Meal 5

Roti 2 Pieces 100g 46.5C 7.9P 9.3F. 300 kcal
Grilled Chicken Breast 90g 0C 27.9P 3.2F. 148.5 kcal
Weet-bix 2 Pieces 33.7C 5.1P 2.1F. 185 kcal
Slim-Milk 300g 16.2C 10.2P 0.3F. 108 kcal
Spinach 250g 9C 7.3P 1F. 57.5 kcal

Total(Without Assortment Of Meats): 363.9C 234.9P 66F. 2936.8 kcal

[AdamWW]

In terms of weight? Nothing.... assuming your lifestyle, etc, remains unchanged. It's all calories...

[NoGenetics]

There are minimum requirements of protein intake, and if you consider the literature on what is "high" protein intake, you'll actually find it's not all that high.

I do not know your goals, so it is hard to comment on the reasoning of your intake.

You are roughly consuming 3.4g/kg, which definitely meets the criteria of high, according to Jose Antonio.

As far as your question goes, switching your protein consumption for carbohydrate consumption will not change your daily calorie intake, therefore your weight, theoretically should not change, albeit your body composition may.

It's basic mathematics for the general population, to gain weight, consume more energy than you expend. Which poses implications, what are you gaining and at what rate?

[jonahtown123]

Shoot for the general recommendation of 1g-1.3 or protein per pound of bodyweight. I'd personally bring this to around 195-200g of protein. Subtract the 34g of protein and allocate this too carbs. In terms of body composition, you may see a slight increase in body weight. This is due to the increase of carbohydrates which as we know hold water inside the muscle (think of someone carbing up to fill out). This is not a bad thing, and you will likely look a lot better.

In terms of training, more carbs in your system will mean you will likely have more energy to train harder and more calories to recover. At the end of the day, if you are stuck at a certain weight you need to increase your calories overall in order to gain weight. If you stay at 2936 calories, but simply swap around your protein and carbs then your body weight will not change much nor will you gain more muscle.

If your goal is to gain more size, try the above with swapping your protein to carb ratios around - then make a further increase in calories either through carbs or fats to ensure you are placing yourself in a position to gain muscle (surplus)

Instagram: @jonahtown

[anotherworld]

Increasing carbs may help you have more energy, just try it and see how things go