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Thread: Role of carbohydrates

  1. #1
    Wannabebig New Member
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    Role of carbohydrates

    I recently was speaking to a friend of mine from school who has now trained to be a personal trainer. He reccommends that I eat 50% carb, 30% protein and 20% fats so I can bulk up. I was thinking that I didnt need many carbs but he says I need a lot.

    I have trained before and got to 185-190lbs then I quit training and am now back to a mesely 170lbs. I have no fat on me whatsoever.

    Is he right with those ratios? Also whats the best way of increasing my apetite? Should I just eat til im nearly sick to expand my stomach?

  2. #2
    Senior Member Anthony's Avatar
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    Protein: 1g per pound of body weight
    Fat: 0.5g per pound of body weight
    Fill in the rest of your calories with whatever you want.
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    Senior Member Manveet's Avatar
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    ratios dont matter, calories do.
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    Proud Father Maki Riddington's Avatar
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    Yes and no. Some people respond better to eating more carbs while others to protein.
    Overall, if you aren't eating enough calories the scale isn't going to budge an inch.
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  5. #5
    Senior Member getfit's Avatar
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    Quote Originally Posted by Maki Riddington
    Yes and no. Some people respond better to eating more carbs while others to protein.
    Overall, if you aren't eating enough calories the scale isn't going to budge an inch.
    yes, i'm probably one of the few that responds better to carbs
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  6. #6
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    Quote Originally Posted by getfit
    yes, i'm probably one of the few that responds better to carbs
    By this you mean your body grows better when you eat more carbs rather than more protein? Or that the diet is easier to control? Or both...?
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  7. #7
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    Quote Originally Posted by Maki Riddington
    if you aren't eating enough calories the scale isn't going to budge an inch.
    generically? is there a table that we should somewhat follow if we've not found our maintenance calories? for instance...

    170 lb - 2000 (+ / -)
    180 lb - 2150 ...
    190 lb - 2300 ...
    200 lb - 2450 ...
    210 lb - 2600 ...

    The reason I ask is because I've recently begun to track my calories and the amount of protein/carb/fat in my everyday eating. Is this how I should start this, and in two weeks make adjustments?
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  8. #8
    Senior Member TheGimp's Avatar
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    Provided you are eating enough protein (i.e. the recommended 1g / lb of bodyweight), the limiting factor in muscle building is going to be energy, and carbs are a good source of this.

  9. #9
    Senior Member Anthony's Avatar
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    Quote Originally Posted by Resurrector
    The reason I ask is because I've recently begun to track my calories and the amount of protein/carb/fat in my everyday eating. Is this how I should start this, and in two weeks make adjustments?
    Yes, there is no table that will give you an accurate number. Too many variables (bf%, training, work, types of food you eat, how much sleep you get, etc, etc).

    Track your calories and weight for 1-2 weeks. Adjust from there.
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  10. #10
    Senior Member getfit's Avatar
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    Quote Originally Posted by Y0yo
    By this you mean your body grows better when you eat more carbs rather than more protein? Or that the diet is easier to control? Or both...?
    both i would say, i get enough protein in my diet,my carbs are high though, it seems to be working well for me
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  11. #11
    Not Done Yet ShockBoxer's Avatar
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    I feel more alert and less sleepy when my carbs are high. When I cut again (which will be after this weekend) they will be what I cut back on the most, of course, but I'm never going 'low carb' again. I just felt like crap.
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  12. #12
    Panic Prone waynis's Avatar
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    Quote Originally Posted by Johnny-UK
    I recently was speaking to a friend of mine from school who has now trained to be a personal trainer. He reccommends that I eat 50% carb, 30% protein and 20% fats so I can bulk up. I was thinking that I didnt need many carbs but he says I need a lot.

    I have trained before and got to 185-190lbs then I quit training and am now back to a mesely 170lbs. I have no fat on me whatsoever.

    Is he right with those ratios? Also whats the best way of increasing my apetite? Should I just eat til im nearly sick to expand my stomach?
    He probably reccomended high carbs because carbohydrates are protein sparring. If your using carbs for energy it is less likely that your body will use protein for energy and you need that protein to build and repair your muscles.
    Last edited by waynis; 01-19-2006 at 11:28 AM.
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  13. #13
    Just watch me ... Built's Avatar
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    Quote Originally Posted by ShockBoxer
    I feel more alert and less sleepy when my carbs are high. When I cut again (which will be after this weekend) they will be what I cut back on the most, of course, but I'm never going 'low carb' again. I just felt like crap.
    Sooooo interesting how different this is for individuals. Carbs to me are yummy, but if I mess up the timing, they make me hungry and sleepy.

    Shock, just to humour me - did you go high or low fat when you tried low carb the last time?

  14. #14
    Not Done Yet ShockBoxer's Avatar
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    Well, since it was your advice... high fat all the way. LBM of 130 and I'd take in 70+ grams of fat a day. Had to take something to fill in the calories. 1/4 or 1/3 cup of dry roasted unsalted peanuts is a staple of my diet as much as a morning and evening whey shake is.

    That's one thing my month and maintenance and failed half month of bulk showed... as SOON as I upped my carbs to 180+ grams a day my plateaued lifts started climbing again.

    edit: Here's what I'm going to try and cut with.

    Total: 2205
    Fat: 94 842 39%
    Sat: 34 306 14%
    Poly: 10 93 4%
    Mono: 16 144 7%
    Carbs: 141 553 26%
    Fiber: 3 0 0%
    Protein: 193 770 36%
    Alcohol: 0 0 0%
    Last edited by ShockBoxer; 01-19-2006 at 12:02 PM.
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  15. #15
    Just watch me ... Built's Avatar
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    Quote Originally Posted by ShockBoxer
    Well, since it was your advice... high fat all the way. LBM of 130 and I'd take in 70+ grams of fat a day. Had to take something to fill in the calories. 1/4 or 1/3 cup of dry roasted unsalted peanuts is a staple of my diet as much as a morning and evening whey shake is.
    Shock, on low (under 100g) carbs, 70g of fat isn't very high. I have about 110-115 lbs LBM, and I usually consume 80-100g of fat, sometimes higher on low carb days. I'd be uncomfortable as hell if I kept my fats at half a gram per pound LBM on low carb days.

    Quote Originally Posted by ShockBoxer
    That's one thing my month and maintenance and failed half month of bulk showed... as SOON as I upped my carbs to 180+ grams a day my plateaued lifts started climbing again.
    Not sure what your calories were during this time, or your macros.

    Quote Originally Posted by ShockBoxer

    edit: Here's what I'm going to try and cut with.

    Total: 2205
    Fat: 94 842 39%
    Sat: 34 306 14%
    Poly: 10 93 4%
    Mono: 16 144 7%
    Carbs: 141 553 26%
    Fiber: 3 0 0%
    Protein: 193 770 36%
    Alcohol: 0 0 0%
    This kind of breakdown is pretty close to how my numbers average out - I go higher carb/cals (slightly lower fats) on the lifting days, lower cals/carbs (slightly higher fats) on the off days.

  16. #16
    Senior Member TheGimp's Avatar
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    Quote Originally Posted by Built
    Sooooo interesting how different this is for individuals. Carbs to me are yummy, but if I mess up the timing, they make me hungry and sleepy.
    Agreed, carbs have a tendency make me lethargic.

  17. #17
    Not Done Yet ShockBoxer's Avatar
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    During my month at 2400 (which I thought was maintenance but might actually have been a hundred cals low or more) my macros were pretty much 30/30/30 (with the extra 10% floating between carbs and protein at random). My fitday pie slices tend to be equal fairly often.

    It could easily have simply been (and probably was) the extra 600 cals a day providing more energy, of course, but those 600 were primarily added by way of carbs (since my fats and proteins were .5 and 1 already I went nuts with christmas goodies).
    The Reconstruction Project (Journal)

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    Weightlifting Start Date: July 26, 2005 - Bench 95 x 6, Dead 110 x 8, Smith Squat 180 x 8
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  18. #18
    In China tigo's Avatar
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    im trying higher fats.. been drizzling olive oil on everything.......

    carbs make me retain alot of water
    I don't have time. I make time.

  19. #19
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    Indeed, carbs also make me retain a lot of water.
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