View Full Version : low carb high protein
hey guys um after some advise in a low carb high protein diet id like to know how much of each i should be looking to get and when to eat them i currently weigh 189 want to shed a little fat
thanks brothers
ne'
LegendKillerJosh
06-19-07, 11:52 am
If you're looking to cut fat, I've always believed it's better to try to burn more calories rather than eating less. Do cardio first thing in the morning on an empty stomach. This is what I do for cutting - I want to take in 240 grams of protein a day and keep carbs low. To do this, I use 60g protein powder as soon as I get up and another 60g before bed. This takes care of half your protein. For the other 120g I spread it out over 4 meals with 30g/meal. As for carbs, just keep it simple (no pun intended). Oatmeal with breakfast, a peach with lunch, rice with dinner, and no carbs with your final 2 meals. Just be sure if you're cutting to include lots of healthy fats. Snack on cashews, get your protein from tuna and eggs, cook only with olive oil, and add fish oil to your protein shakes. This will help you keep your muscle mass while cutting fat, add animal cuts sometime in the morning to get your metabolism ramped and water out, and you'll be shredded in no time.
Kiwi129
06-19-07, 11:55 am
If you're trying to shed some fat low carb high protein is the right track. Also keep your [healthy] fat intake higher than usual, it helps. I'd say at 189 lbs. start off with 2300 or so calories to start cutting. Don't drop them too low too fast or you'll just emaciate yourself. I'm not sure about the ratios for a diet like that... but I'd imagine start off at 1.5 grams of protein per pound of bodyweight. If you start off at 2 like a lot of people do you'll end up shitting a lot and tearing your stomach up... ease into it. As far as carbs go, start at around 150 grams a day? Keep your healthy fats at about 70 grams a day. That all adds up to about 2350 calories... did the math for you. If I'm wrong about any of that someone just let him know before he starts.
TufffGuY
06-19-07, 12:40 pm
start with like 3000 calories
50% Protein
35% Carbs
15% Fat
make sure your doing cardio first thing in the morning, start cutting your calries by 300 a week, if you aren;t losing wieght, and you only want to lose 1-1.5 pounds a week.
3000 jesus christ bro. That's what most guys his size start bulking at... seems too high to me.
TufffGuY
06-19-07, 1:10 pm
3000 jesus christ bro. That's what most guys his size start bulking at... seems too high to me.
Its a starting point, you don't want to go from eating 4000 calories to 2000 in a day, like I said in my other post, you will lower your calories each week slowly. Also your doing cardio twice a day, so your burning a lot more calories then usual.
i started the same diet, i weighed 172 about 4 weeks ago, now i have a six pack and weigh 157. when i started imediately brought the calories down, and pretty much don't eat moer than 30-40 carbs a day (all coming from peanuts) and i get around 200 grams of protien. this is what works for me, its a verrrrrrry strict diet and hard to maintain. the easiest way to do it is to make sure u schedule all ur meals (meaning plan out ur day) around ur workout and work or school. hope this helped good luck man.
You lose a lot of muscle too?
cheers guys some awesome info there for me to put to use the only thing i might struggle with is cardio first thing as my job as a 5am start meaning im up at 420 getting ready for work etc so id have to start my cardio at around 3 30 am
Well that kinda sucks. But not that bad... you can start doing it after your workouts. Post-workout put down a pack of Nitro and do your cardio 15 minutes after. Or even if you have to have a protein shake in water do it... you DON'T want to do cardio with no protein in your system... especially after a workout.
cheers kiwi your a diamond
You lose a lot of muscle too?
i lost some strength (mainly just in the chest), but i overall i feel like i look bigger because im more cut. i am happy with my results.
i started the same diet, i weighed 172 about 4 weeks ago, now i have a six pack and weigh 157. when i started imediately brought the calories down, and pretty much don't eat moer than 30-40 carbs a day (all coming from peanuts) and i get around 200 grams of protien. this is what works for me, its a verrrrrrry strict diet and hard to maintain. the easiest way to do it is to make sure u schedule all ur meals (meaning plan out ur day) around ur workout and work or school. hope this helped good luck man.
ya you must of lost a lot of muscle. and im surpised you lost that much that fast, after imediately dropping carbs down to 30-40, you body usually holds on to it if you were to do that and not lose weight, thats why you ease into it to get on track, otherwise you disrupt you whole system
Preston
06-20-07, 10:16 pm
You still have failed to mention fat intake. It can't stay at a constant 15% throughout your entire cut. Once you move to zero carb you must up your fat intake for energy and that gives your body something to feed off of asides from your protein source, which you'd love to keep in your muscles. Therefore you should/can get in a good fat source....peanut butter...when I was cuttin' I'd HONESTLY take down half a jar a day of peanut butter on a zero carb pre-contest.
Then again, that's a whole new ballpark
Preston
06-20-07, 10:19 pm
ya you must of lost a lot of muscle. and im surpised you lost that much that fast, after imediately dropping carbs down to 30-40, you body usually holds on to it if you were to do that and not lose weight, thats why you ease into it to get on track, otherwise you disrupt you whole system
Exactly, that's why there is carb rotation before depletion, therefore your body has been somewhat introduced to the low carb side of life. Then it's a step even high onto a no carb level...either way, with cutting, you're lookin' to lose muscle...and it's honestly very very hard, if not impossible to not lose ANY muscle.
mmmmmmm......peanut butter
i thought penut butter would be too high in sodium so i stay pretty much away from it, but if you are eating that much, it can't be all that bad for me. thanks for the input. now i can have peanut butter...schyaaa
stumblin54
06-21-07, 12:32 am
Natural PB that is. It's not too high in sodium bro, simply read the label and you will know.
Stumblin
mmmmmmm......peanut butter
i thought penut butter would be too high in sodium so i stay pretty much away from it, but if you are eating that much, it can't be all that bad for me. thanks for the input. now i can have peanut butter...schyaaa
Mehhhh like stumblin said, natty peanut butter, and if I ever talk about peanut butter, I mean natural, just for future reference. Plus, you need some sodium for pumps...but you'll get that from your meat in a natural form :)
ya you must of lost a lot of muscle. and im surpised you lost that much that fast, after imediately dropping carbs down to 30-40, you body usually holds on to it if you were to do that and not lose weight, thats why you ease into it to get on track, otherwise you disrupt you whole system
i didn't loose a lot of muslce, i still have a lot of size, but im much more defined. but like preston was saying, u have up ur fat count. which i did mostly from peanuts and higher fat deli meats liek mortadella.