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Old 10-03-2012, 09:38 AM   #41
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Quick question that I've always wondered about***********: I typically keep my carbs to a minimum and have a 2:1 ratio for protein:fat, but I also take two shakes per day. I have 50g of whey pwo and another 25g of casein before bed. Both of these shakes have practically no fat. Should I be adjusting my food intake to make up for the extra protein (i.e. eat more fat)?
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Old 10-03-2012, 09:47 AM   #42
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I'm taking a kinesiology class this semester and so far I've been really aware of my intake by looking at the nutrition panel. And I work out 5 times a week and run 4.5 miles everyday. Just trying to slim and get lean muscle. I weighed 230 pounds before.
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Old 10-03-2012, 10:00 AM   #43
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Quick question that I've always wondered about***********: I typically keep my carbs to a minimum and have a 2:1 ratio for protein:fat, but I also take two shakes per day. I have 50g of whey pwo and another 25g of casein before bed. Both of these shakes have practically no fat. Should I be adjusting my food intake to make up for the extra protein (i.e. eat more fat)?
More fat would be good.
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Old 10-03-2012, 10:17 AM   #44
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Quick question that I've always wondered about***********: I typically keep my carbs to a minimum and have a 2:1 ratio for protein:fat, but I also take two shakes per day. I have 50g of whey pwo and another 25g of casein before bed. Both of these shakes have practically no fat. Should I be adjusting my food intake to make up for the extra protein (i.e. eat more fat)?
As long as you are eating slightly over 1g per lb of bodyweight of protein, then the rest comes down to how many more calories you need for the day... on training days you should be consuming a starchy carb like potatoes or rice PWO, around 100g... so for example if you were a 6', 25 y/o male and weighed 190 lbs and made sure to eat 200g of protein everyday and kept carbs around 50g from vegetable sources, dairy only etc you would make up the other calories as follows: (1900 calories maintenance level)

Training Day (30% Surplus, 2500 calories):
200g Protein (800 calories)
50g Fibrous Carbs (200 calories)
100g Starch Carbs PWO (400 Calories)
122g Fat (1100 Calories)

Rest Day (10% Deficit, 1700 calories)
200g Protein (800 Calories)
50g Fibrous Carbs (200 Calories)
77g Fat (500 Calories)

If you eat more protein, cut the fat down (especially on training days where you have a surplus and are more likely to store it)... the more protein and less fat you eat on training days, the more fat gain you will stave off. Carbs should always stay the same unless you are "cheating" (obviously happens), minimal carbs from veggies only on days of rest, and veggies + starchy carbs post workout on training days. A slight caloric deficit is ideal on rest days to burn off stored fat from excess calories during training. You could follow this for life and for the most part continuously get stronger (with minimal fat gain)

Sorry for long winded answer but that's the most ideal way (in my opinion) for handling your macros. More protein intake = less fat intake and vice versa, whatever it takes to hit your total calorie goals for the day. Carbs fill in the rest.
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Old 10-03-2012, 12:03 PM   #45
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Old 10-03-2012, 12:09 PM   #46
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Goddamn dabears that is a mad thorough write-up. You're quickly becoming my favorite contributor to this subforum since bimmerchop doesn't bring his sexy ass around here anymore.
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Old 10-03-2012, 12:15 PM   #47
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Goddamn dabears that is a mad thorough write-up. You're quickly becoming my favorite contributor to this subforum since bimmerchop doesn't bring his sexy ass around here anymore. <img src='http://forum.E46Fanatics.com/images/smilies/fruit.gif'>
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Old 10-03-2012, 12:24 PM   #48
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Edit: favorite next to my boy sollyd
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Old 10-03-2012, 12:26 PM   #49
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Goddamn dabears that is a mad thorough write-up. You're quickly becoming my favorite contributor to this subforum since bimmerchop doesn't bring his sexy ass around here anymore. <img src='http://forum.E46Fanatics.com/images/smilies/fruit.gif'>
thanks! glad that helped

don't worry solly, your fitocracy points and gym workout vids are way more interesting than my constant nutritional blab

bimmerchop helped me so much back in the day, got me on the right track when I started in 09
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Old 10-03-2012, 09:20 PM   #50
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Today's cals
Every day so far has been close to 50% fat cals 30% protein 20% carbs. I think I'm getting enough protein but might want to up my carbs a bit

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Old 10-04-2012, 11:34 AM   #51
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Today's cals
Every day so far has been close to 50% fat cals 30% protein 20% carbs. I think I'm getting enough protein but might want to up my carbs a bit
If you want to up your carbs, be smart about it. For instance, eat another 100g of carbs = 400 calories, so you reduce your fat intake by 45g... simple sure. But because you are increasing your carb intake, you want to decrease your fat intake even more in a calorie surplus (training day) since its more likely to be stored as bodyfat. So decrease fat by 45g to allow for the increased carb intake, but if you'd like take an extra beneficiary step and increase protein intake by something like 50g which allows for an additional reduction of 22g of fat... close to 70g fat reduction which would be pretty significant.

This is starting to seem like algebra class more and more lol
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Old 10-04-2012, 11:47 AM   #52
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If you want to up your carbs, be smart about it. For instance, eat another 100g of carbs = 400 calories, so you reduce your fat intake by 45g... simple sure. But because you are increasing your carb intake, you want to decrease your fat intake even more in a calorie surplus (training day) since its more likely to be stored as bodyfat. So decrease fat by 45g to allow for the increased carb intake, but if you'd like take an extra beneficiary step and increase protein intake by something like 50g which allows for an additional reduction of 22g of fat... close to 70g fat reduction which would be pretty significant.

This is starting to seem like algebra class more and more lol
yea it is. I'm not driving myself crazy about it but I am conscious of it. I will probably eat more potatoes or something and drink less milk or use less oil. Or maybe just leave it take it more cals.
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Old 10-04-2012, 12:45 PM   #53
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yea it is. I'm not driving myself crazy about it but I am conscious of it. I will probably eat more potatoes or something and drink less milk or use less oil. Or maybe just leave it take it more cals.
I'm trying to work on understanding grams visually (gonna take awhile), need to invest in a food scale. Once trained in visually knowing what I'm eating macro wise (and therefore calorie wise) I'm one step further in my goal for effortless and lifelong portioning and macro control. I hate calorie counting so much, more so for the fact that its all estimates anyways and a lot more goes into how many calories your body is GETTING compared to what the nutrition info says... cooking with 3 tbps of olive oil for example you are probably not getting every single calorie.
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Old 10-04-2012, 12:47 PM   #54
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I'm trying to work on understanding grams visually (gonna take awhile), need to invest in a food scale. Once trained in visually knowing what I'm eating macro wise (and therefore calorie wise) I'm one step further in my goal for effortless and lifelong portioning and macro control. I hate calorie counting so much, more so for the fact that its all estimates anyways and a lot more goes into how many calories your body is GETTING compared to what the nutrition info says... cooking with 3 tbps of olive oil for example you are probably not getting every single calorie.
exactly right on the olive oil. That's why it's so damn hard to be sure even when you don't count.
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Old 10-04-2012, 12:55 PM   #55
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Idk how you guys function without carbs!
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Old 10-04-2012, 12:56 PM   #56
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Idk how you guys function without carbs! <img src='http://forum.E46Fanatics.com/images/smilies/blink.gif'>
I eat a ton of potatoes

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Old 10-04-2012, 01:41 PM   #57
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Idk how you guys function without carbs! <img src='http://forum.E46Fanatics.com/images/smilies/blink.gif'>
Exercise, especially intense weight lifting, destroys your glycogen stores and you need to refuel those stores (but with proper, unrefined food like starch from potatoes and rice or ezekiel bread)... if you don't, you'll feel lethargic and your athletic ability will suffer. Your muscles can't use fat to fulfill this need.

But other than that, carbs are unnecessary. Obviously you need fiber for proper digestion etc, but I don't consider veggies a "carb" besides those which contain starch (squash, potatoes etc).

Once your body becomes more insulin sensitive (by only eating carbs PWO and minimizing intake during days of rest) it uses dietary fat and stored body fat for day to day energy (low exertion), and sucks up the carbs you feed it, since you actually need them (instead of storing as body fat which is what happens in most individuals).

I promise you, you wouldn't even notice a difference once you got used to it! (2-4 weeks tops).
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Old 10-04-2012, 02:34 PM   #58
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2-4 weeks is a long damn time to get used to it! Plus I am in good enough shape to not have to worry about that.

But good to know about all that.
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Old 10-04-2012, 02:40 PM   #59
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I'm so active that cutting carbs would f*ck me up royally. I only cut them when I'm dieting down (..which is almost never because I maintain a nicely defined set of abs despite the carb intake).

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Old 10-04-2012, 02:45 PM   #60
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I'm so active that cutting carbs would f*ck me up royally. I only cut them when I'm dieting down (..which is almost never because I maintain a nicely defined set of abs despite the carb intake).
what's your typical day look like
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