Alright what is the deal with carbs and cardio?

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    Alright what is the deal with carbs and cardio?


    I keep reading conflicting things, Essentially I am in the gym 4 days a week my routine is a blend of power and hypertrophy, for major compounds deads, squats, bench, push presses I do 5 sets of 3.. then whatever additional work I have for the day after that.

    Ok, now I usually follow this with 15-40 minutes of cardio immediately after my workouts, I do HIIT sprints.

    I was getting great, great fat loss gains.. but now I've plataeud and it looks like i'm even gaining some BF back, I'm around 8.5-9 percent.

    My diet is a low carb one with one entire cheat day a week, I try to stay below 150gs carbs a day, with the bulk of them being consumed pre and post workouts.

    However I've read to NOT eat carbs pre-workout only post, but i've also read the reverse, I've also read not to eat carbs after an intense cardio session, but also too.

    when it gets warmer out, I plan to do fasted morning cardio via heavy bag, and i KNOW i plan to have carbs with my second meal of the day instead of first.

    Any suggestions?

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    If you're trying to lean out, try adding some yohimbine HCL / caffeine / l-tyrosine before your fasted cardio...you'll burn more fat as long as you're in a fasted state. As for carb timing, I'd focus more on your daily totals than nutrient timing, with the exception of doing cardio fasted.
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    I would not do HIIT after training. If you can, you probably could have been more intense while lifting. I think it is damn near impossible to give lifting and HIIT both 100% in the same session. You may have plateaued if you have been dieting too long, especially if you are low carb. Leptin might be low, you might want to look into refeeds. I prefer these to cheat days. Also, I would look into carb cycling if you're concerned about carbs. Carbs do not make you leaner or gain weight. I like to have carbs pre workout/post workout/ meal after post workout meal. If I am on a high carb day, I'll throw in another carb meal somewhere. A good rule of thumb is that HIIT should be treated as a workout day, concerning pre and post workout nutrition.
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    Quote Originally Posted by Fatal Wisdom View Post
    I keep reading conflicting things, Essentially I am in the gym 4 days a week my routine is a blend of power and hypertrophy, for major compounds deads, squats, bench, push presses I do 5 sets of 3.. then whatever additional work I have for the day after that.

    Ok, now I usually follow this with 15-40 minutes of cardio immediately after my workouts, I do HIIT sprints.

    I was getting great, great fat loss gains.. but now I've plataeud and it looks like i'm even gaining some BF back, I'm around 8.5-9 percent.

    My diet is a low carb one with one entire cheat day a week, I try to stay below 150gs carbs a day, with the bulk of them being consumed pre and post workouts.

    However I've read to NOT eat carbs pre-workout only post, but i've also read the reverse, I've also read not to eat carbs after an intense cardio session, but also too.

    when it gets warmer out, I plan to do fasted morning cardio via heavy bag, and i KNOW i plan to have carbs with my second meal of the day instead of first.

    Any suggestions?
    Im experiencing the same thing, I been dieting and adding hiit on seperate days to weight training and been getting great results for 8 weeks. The last 2 weeks the weightloss has slowed down/plateaued

    I plan on taking 1 week of cardio and eating at maintenance calories then switching back to my low carb & low calorie diet this time next week to try shock my body back and metabolism back in to burning extra calories. Except when I go back to dieting next week I will also be adding a thermogenic.

    Il let you know how it works out.
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    Re: Alright what is the deal with carbs and cardio?


    Have you cut cals at all? People "plataeu" but then dont adjust the calories to continue the fat burning.

    Also a cheat day is imo to much. Try just a cheat meal kept to an hour or less.
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    I cut cals down to 1800 and keep my carbs under 100g. One cheat meal a week (usually saturday morning breakfast) and would reload on carbs on a Wednesday.

    The above process has gone well for me up until the last 2weeks the results have slowed up. I increased intensity with a weight vest in my stair sprints but read that sometimes a break off cardio and dieting for 6 days can restart the fat burning process.
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    Hey brothas, thanks for the responses.. Well, I've been keeping calories the same, just my sources were switched to protein other than carbs, I get SUUUUCH bad hunger pangs, while dieting... I usually cave in have a shake or a clean protein source. I just started wendlers 5/3/1 .. I'm not sure if I need to get more intense with cardio, keep rest times between sets even shorter or just cut a lot more calories, trying not to lose too much size too.. but being lean takes priority over size at the moment (would love to retain my deadlift strength though lol)
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    Quote Originally Posted by mik14 View Post
    I cut cals down to 1800 and keep my carbs under 100g. One cheat meal a week (usually saturday morning breakfast) and would reload on carbs on a Wednesday.

    The above process has gone well for me up until the last 2weeks the results have slowed up. I increased intensity with a weight vest in my stair sprints but read that sometimes a break off cardio and dieting for 6 days can restart the fat burning process.
    Yes it certainly can. I've done this a number of times in the past and it works every time.
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    Quote Originally Posted by saggy321 View Post

    Yes it certainly can. I've done this a number of times in the past and it works every time.
    That's good to know, How long do you usually break for, I read 6 days I's good and the trainer at the gym said 2 days is enough.
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    Quote Originally Posted by mik14 View Post
    That's good to know, How long do you usually break for, I read 6 days I's good and the trainer at the gym said 2 days is enough.
    I think a week would be enough, although I've done two weeks after hitting a plateau and the fat melted off after I returned to training. It was the leanest I had gotten in 2 to 3 years.
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    Carbs protein and fat play a role once you cut calories. First cut calories, then keep protein high to prevent muscle wasting, everything should fall in place.
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    I havent read all the posts so i may be off topic here but dieting will take trial and error. My calculated tdee on paper is actually 300-400 cals more than reality. Now as far as the breakdown, thats preference. I prefer lower fat, higher pro, and moderate carbs to allow myself to physically eat more and satisfy the mental aspect of dieting. During hypertrophy i will increase carbs and fats and decrease pro to roughly .75-1g per lean mass.
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    I am currently doing the low carb thing mixed with HIIT and it is working well. I mix in three days a week of the HITT in a fasted state then do weight training three days a week all in the fasted state. One rest day one or two cheat meals per week. I'm down 25# and have another 15 to go I am now doing some days where I have large amounts of carbs on weight training days and low carbs on cardio days. I'm also using super HD for the next 30 days to see if it helps. Good luck and I wish you all the best with your weight loss.
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    I think people are overweening macros at times if you could somehow eat 1500 kcals of pure carbs,
    yea i wouldnt reccomend not for our purposes but let me make my point,
    of course a lot of insulin but if you are still able to burn those carbs off you will loose weight Despite the Insulin release, the overall macros will determine the Type of weight loss, the protein and macros comes into play when Muscle Retention is a factor which it is for most of us, So my point being Protein first, Daily Calories and Calorie expenditure second. Carbs and fat will just fill in the gap that you cant fill in with protein

    Really hope that made sense
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    Quote Originally Posted by rochabp View Post
    I think people are overweening macros at times if you could somehow eat 1500 kcals of pure carbs,
    yea i wouldnt reccomend not for our purposes but let me make my point,
    of course a lot of insulin but if you are still able to burn those carbs off you will loose weight Despite the Insulin release, the overall macros will determine the Type of weight loss, the protein and macros comes into play when Muscle Retention is a factor which it is for most of us, So my point being Protein first, Daily Calories and Calorie expenditure second. Carbs and fat will just fill in the gap that you cant fill in with protein

    Really hope that made sense
    So your saying weather u eat 1500cals from carbs or 1500cals from protein& fats for example it doesn't matter as its still 1500cals.

    So focus on getting the protein requirement and fill in the rest if call with carb or fat
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    Quote Originally Posted by mik14 View Post
    So your saying weather u eat 1500cals from carbs or 1500cals from protein& fats for example it doesn't matter as its still 1500cals.

    So focus on getting the protein requirement and fill in the rest if call with carb or fat
    caloris are calories, but i dont agree with the overall statement, fats play an important roll and shouldnt be used as fillers. it sounds like an indirect statement of "eat the most amount of protein you can and fill the rest in".
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    Ya I have to say I disagree with that whole heartily. The macros make a big difference.
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    Re: Alright what is the deal with carbs and cardio?


    Quote Originally Posted by Tomahawk88 View Post
    Ya I have to say I disagree with that whole heartily. The macros make a big difference.
    Agreed.
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    And to add to that macro timing makes a big difference.
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    Quote Originally Posted by Tomahawk88 View Post
    And to add to that macro timing makes a big difference.
    ive never noticed a difference in timing macros, thats where i feel its a person to person scenerio.
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    150g of carbs isn't really "low carb"
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    Re: Alright what is the deal with carbs and cardio?


    Quote Originally Posted by threeFs View Post
    150g of carbs isn't really "low carb"
    For some it is. I know people who diet on 400+ grams of carbs.
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    Quote Originally Posted by 3clipseGT

    For some it is. I know people who diet on 400+ grams of carbs.
    What I consider low carb is under 30 haha. Then the next day 400 grams of carbs.
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    Macros don't make a difference to weight loss but calories do. Macros do however influence what tissue will reduce in size as a consequence of the reduction in calories. So the theory is correct. You firstly need to be in a deficit, then you macro profile should be engineered for muscle retention.
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    Quote Originally Posted by saggy321 View Post
    Macros don't make a difference to weight loss but calories do.
    No.

    Macronutrient calories are absolutely not created equal.

    And the calories in / calories out theory has been proven wrong time and time again.
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    Quote Originally Posted by threeFs View Post
    No.

    Macronutrient calories are absolutely not created equal.

    And the calories in / calories out theory has been proven wrong time and time again.
    Where? Low fat diets while in deficit show reductions in weight as do low carb diets. All follow the same principles; a diet with less calories than what the body requires will result in a decrease in mass.
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    Quote Originally Posted by Jiigzz View Post
    Where? Low fat diets while in deficit show reductions in weight as do low carb diets. All follow the same principles; a diet with less calories than what the body requires will result in a decrease in mass.
    I would rather a reduction in fat not weight.
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    Carbs aren't essential like fat an protein are.


    If you drive a car cross state your gonna need more gas then you would cross city. Your body needs more fast acting fuel source, aka carbs. Carbs only have 4 calories per grams, fats 9. It takes longer to break down those calories compared to fats.

    Bro science fact
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    Quote Originally Posted by Tomahawk88 View Post

    I would rather a reduction in fat not weight.
    Either way, you'll still need to be in a calorie deficit.
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    Quote Originally Posted by Jiigzz View Post
    Either way, you'll still need to be in a calorie deficit.
    Well I guess I am screwed today because I took well over 4000 calories and I didnt do anything today other than lift.
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