Leangains carbs and fiber

[tub46636]

Hi all

I'm interested in a clarification regarding fiber. I've read mixed things about whether fiber should be counted towards carb totals for the day. This is especially important on rest days for me to understand. How should I keep it below 50-60 grams of carbs and eat enough veggies and other soluble and insoluble sources to meet the quota and keep it below the limits. I'm on a cut so I need this information to make sense of things. I weigh 210 lbs and based on my TDEE my rest day calls should be approx 1800-1900 and because I'm on -30/-10 my workout day is set to 2700 roughly. With 250 g of protein roughly daily and prioritizing fats on rest days I'm not left with much for carb values. Please help and any advice or suggestions on meal ideas would be helpful.

Thanks for your time.

 

[Grayson]

Those cals sound way too low for 210.

Maintenance = 210*16= 3360. You're cutting nearly 1500 cals off the bat. I'd start higher than that then once you start stalling go lower.

Per your question: no fiber is subtracted from total carbs, but they are calories so it does add up.

 

[kkiniaus]

Those cals sound way too low for 210.

Maintenance = 210*16= 3360. You're cutting nearly 1500 cals off the bat. I'd start higher than that then once you start stalling go lower.

Per your question: no fiber is subtracted from total carbs, but they are calories so it does add up.

Agree cals sound quite low. To be honest I never count green vegies as calories I let myself eat as many green vegies as i like such as brocolli, beans, spinach (i find if anything they take more energy (cals) to eat than they actually are calorie dense and to be honest i usually wont eat a truck worth since they dont quite have the same craving factor as say a chocolate lol) I also dont count any extra fibre such a physllium husk as calories as i take in the same amount each day so i know this wont change (unless your fibre source was something high in fat like flaxseeds you might count this)