View Full Version : Question on the Elemental Fat Loss Article

02-28-2012, 09:48 AM
I'm looking at doing this cut:

There is something I want to be sure that I'm clear on in the excerpt below...

Targeted Carbohydrate Spikes

We outlined the baseline diet above, but now we need to tailor things a bit to support high-intensity weight lifting. The best way to go about this is by incorporating intelligent workout nutrition.

Before and after your workout, you’ll want to consume some combination of protein and carbohydrate. This can come in a variety of forms: a protein shake mixed with milk, oatmeal and eggs, steak and rice, or any other combination of a lean protein source and a starch and/or fruit. Food subtypes do not matter. If I were to quibble, I’d suggest you consume some mix of both slow and fast acting proteins– dairy is great for this purpose – and rely more on starches than fruits or vegetables for your carbohydrate sources here.

As far as amounts are concerned, trainees should aim to consume a total of 0.75g/lb of carbohydrate, split up into before and after exercise allotments. Most people prefer to take in more of their dietary carbohydrates after their workout so they can eat a larger meal. This carbohydrate bolus is an addition to the baseline diet above. Eat your usual meal quantity of protein before and after your workout, but rather than an austere lot of meat and vegetables, you get to include some starches. Depending on your bodyweight, this will contribute an additional 400 to 800 calories to your workout days.

Note, these spikes should not be used to support cardiovascular workouts; this extra should be used only around resistance training workouts. And don’t go trying to add in additional workouts so you can eat more food–the point here is fat loss, not muscle gain, and we need to maintain a sufficient caloric deficit to drive as rapid a rate of fat loss as possible without compromising too much of your sanity or muscle mass.

I am 210 lbs.
So are they saying that I should put an extra 160 g of carbs around my workouts?