If im 206 with a belly and just want to gain lean muscle what should I aim for daily for carbs? Like 300g on training day and 150 on rest days or10% max but I don't have to change my total calories to drop weight/fat - cut my carbs down and eat healthy fat and more protein. Get your energy from good fats vs. carbs or carb cycle.
If im 206 with a belly and just want to gain lean muscle what should I aim for daily for carbs? Like 300g on training day and 150 on rest days or
Thoughts based on 200lb guy.If im 206 with a belly and just want to gain lean muscle what should I aim for daily for carbs? Like 300g on training day and 150 on rest days or
Thanks man that makes perfect senseThoughts based on 200lb guy.
Keep in mind that losing fat is a function of calories in vs calories out, your fat doesn't care about macros. The fact that you (we) are trying to gain muscle separates us from the average, misguided, house wife or disco barbie who just want to lose "weight", we need a different approach . You didn't explicitly say you were but if you're trying to cut fat manipulating the carbs is a very manageable way to go about it.
IMO Best way to go about this is to decide on an Average daily calorie intake over a time period, a week or so works fine for most. Next set a minimum daily intake of Protein then Fats. Barring pre-contest or something these macros have a non negotiable minimum, carbs don't. Carbs are next of course. I like to carb cycle and match that cycling with energy expenditure on each particular day. As far as the gym goes this means legs day or back day get the max carbs and a day off or light cardio day get the minimum or even zero. The bulk of the days carbs are also taken in around the workout, Pre, Intra and Post meals.
So - Determine avg calories and try to keep each day within a few hundred calories of that whether plus or minus.
Set Protein.
Set Fats.
Set Carbs with intent to hit daily calorie total.
Trying to cut fat? For myself and many others IME Cycling carb intake between about 300 and 50-0 with an average daily target of less than 100 in a given time period is the ticket.
More concerned with performance? As above the P and F have set mins but can be added to, Carbs total and timing will have the most effect on performance for almost everyone.
200 lbs guy -
Calories- based on experience and careful monitoring. Don't have that? Start at somewhere between 2500 and 3500. Monitor and adjust as needed.
P min- 250. F min- 90. C -Fill in as above.
Note how even though we differ in Macro ratio's this lines up very well with what @Oldguyjiujitsu does
I think a ton of people miss this concept. your Protein and Fats are set in relation to your size. This SHOULD makes it way easier because people then only have to be concerned with one variable - Carbs to reach the caloric targets.So - Determine avg calories and try to keep each day within a few hundred calories of that whether plus or minus.
Set Protein.
Set Fats.
Set Carbs with intent to hit daily calorie total.
Morning @Jerbear - looks like two smart lads already answered. To reiterate, everyone is different (activity level but when I want to lean out I don't over-complicate things.) and I sit on my ass all day using my brain. I don't have an active job.If im 206 with a belly and just want to gain lean muscle what should I aim for daily for carbs? Like 300g on training day and 150 on rest days or
No I don't know what my maintenance caloric intake is, all I've done thus far is aim for at least 200g of protein and 400g of carbs per day. I have only just started introducing healthy fats. My belly is not too fat since I stopped bulking with 400g of carbs a day I have lost almost 20 pounds. I have a pot belly the type that is small enough I can suck in and flex and still see abs. My winter goal was to cut and only eat 150g of carbs a day but I don't necessarily want too get so thin that I stop building muscle or lose all my energyMorning @Jerbear - looks like two smart lads already answered. To reiterate, everyone is different (activity level but when I want to lean out I don't over-complicate things.) and I sit on my ass all day using my brain. I don't have an active job.
I prefer to carb cycle with the following in mind:
On days I don't exercise - carbs kept low around 100 grams and energy comes from fats.
Days I workout - 125-150 grams for carbs / 150-200 on days I hit the weights and have cardio sessions.
I also drop my calories by 10% and if needed more but I rarely try to 'lean out' anymore.
I am 6'1 230 right now and my metabolism isn't as fast as it once was. I try to eat 300 grams of protein a day and over 100 grams of healthy fats.
What I eat won't necessarily work for you. For example there is a guy logging his diet on another forum who eats 3500 cals, usually over 300 grams of carbs and weighs less than 180 lbs (no he isn't 5 feet tall either). I average 2700 cals and less than 200 grams of carbs and I sit around 230. He is younger and I assume is taking something that is speeding his metabolism - I'm just on TRT and 100 mg of another compound.
I have said it 100 times and to repeat what @gondar1 said - calories in / calories out. Might seem too simplistic but it works. If you eat 5000 calories but burn it all off because you work cutting wood all day and then hit the weights and get lucky with your partner at night - you might lose weight.
You say with a belly - what does that mean? Just not a six pack or do you have a large stomach? Do you know what your maintenance caloric intake is?
Hi @Jerbear - are you taking any PED's right now? You should be able to maintain your muscle and lose some fat with higher protein/fats compared to protein. Don't watch the scale / watch the mirror or even better take pics of yourself and compare.No I don't know what my maintenance caloric intake is, all I've done thus far is aim for at least 200g of protein and 400g of carbs per day. I have only just started introducing healthy fats. My belly is not too fat since I stopped bulking with 400g of carbs a day I have lost almost 20 pounds. I have a pot belly the type that is small enough I can suck in and flex and still see abs. My winter goal was to cut and only eat 150g of carbs a day but I don't necessarily want too get so thin that I stop building muscle or lose all my energy
No I am not taking anything at the moment may start trt and possibly primo but not for sure. Depends on what my trt doctor will tolerateHi @Jerbear - are you taking any PED's right now? You should be able to maintain your muscle and lose some fat with higher protein/fats compared to protein. Don't watch the scale / watch the mirror or even better take pics of yourself and compare.
I asked about the PED's because the idea of calories in/out - macros may still apply but some PED's help maintain muscle while you are in a deficit.
My only problem with my own advice is I rarely follow it. Except working to failure.Many good answers above.
Here is my thoughts and what I’ve found works for me.
- Increase cardio or activity
- consume 1g of protein per kg of lean body weight.
- Backfill with good fats (nuts, avocado) but remain in a small deficit
- Keep intensity of work out high and train to failure
- Keep ”white” carbs to a minimum
- Include a few days of intermittent fasting.
what is your maintenance cal??Usually I aim to lose 1-2 pounds a week. So for me, that usually means about a 250-500 calorie deficit.