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Calorie Deficit OR Low Carb

kjkitzman said:
How many grams or what % of carbs should low day/rest day be?
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On my low carb days I try to keep carbs under 30grams. I'd shoot for under 50. On heavier lift Days do higher carbs. Try to consume carbs pre and post workout and leave the protien and fats for the rest of the day when your not so active
 
cwages said:
On my low carb days I try to keep carbs under 30grams. I'd shoot for under 50. On heavier lift Days do higher carbs. Try to consume carbs pre and post workout and leave the protien and fats for the rest of the day when your not so active
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i am already at 35g lol I always eat a grapefruit every day. should I try to do under 100g?
 
kjkitzman said:
i am already at 35g lol I always eat a grapefruit every day. should I try to do under 100g?
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Just try to keep them lower on easy training days and rest Days. It will help when the weight loss slows. There is no magical number. What I posted works for me. I'd try to do 50grams or under on low carbs Days and 100-150 for medium and then up it twice that for high carbs days.
 
kjkitzman said:
i am already at 35g lol I always eat a grapefruit every day. should I try to do under 100g?
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Today I'll be under 35grams of carbs and around 1600 cals. Most all that will come from fat and protien. I'm doing chest workout tonight but I just came off a refeed weekend of high carbs.
 
cwages said:
Today I'll be under 35grams of carbs and around 1600 cals. Most all that will come from fat and protien. I'm doing chest workout tonight but I just came off a refeed weekend of high carbs.
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Oh i dont know if i could survive with that low of carbs. I always have at least 175g of carbs a day!
 
I think cwages is pretty much right from the low carb perspective. I am afraid that I will add unnecessary complexity by adding much to it. I think major things for dieting are:

1. Have a plan
2. Have a method of logging your food intake
3. Have a scale/measuring cups and measure everything.

There are studies showing that having people log their food in a notebook just 1 day per week led to weight loss even when people were not trying to lose weight.

In other words master the basics and have a plan. Any plan. If you have a plan and stick to it and you aren't getting results, you can always adjust from that baseline and test what does and doesn't work.

Cwages is dead on too - we get used to eating in a certain way and we just follow the pattern. If you eat a lot of carbs, you will crave them more. I think this is ESPECIALLY true of simple carbs.

I never paid attention to sugar until recently because when I am dieting the other factors I focus on pretty much eliminate most sugars. But the fact is, sugar is in EVERYTHING these days. Minimizing my sugar intake and increasing complex carb intake has proven to be a great appetite suppressant. A mix of high protein, moderate healthy fats and a small amount of complex carbs (rolled oats mostly) makes me feel overfull and fat. And by small amount I mean less than 50g a day of carbs from oats. I've NEVER focused on including any type of carb before...Really I have minimized all carb intake...But that may have been a mistake for me.
 
HIT4ME said:
I think cwages is pretty much right from the low carb perspective. I am afraid that I will add unnecessary complexity by adding much to it. I think major things for dieting are:

1. Have a plan
2. Have a method of logging your food intake
3. Have a scale/measuring cups and measure everything.

There are studies showing that having people log their food in a notebook just 1 day per week led to weight loss even when people were not trying to lose weight.

In other words master the basics and have a plan. Any plan. If you have a plan and stick to it and you aren't getting results, you can always adjust from that baseline and test what does and doesn't work.

Cwages is dead on too - we get used to eating in a certain way and we just follow the pattern. If you eat a lot of carbs, you will crave them more. I think this is ESPECIALLY true of simple carbs.

I never paid attention to sugar until recently because when I am dieting the other factors I focus on pretty much eliminate most sugars. But the fact is, sugar is in EVERYTHING these days. Minimizing my sugar intake and increasing complex carb intake has proven to be a great appetite suppressant. A mix of high protein, moderate healthy fats and a small amount of complex carbs (rolled oats mostly) makes me feel overfull and fat. And by small amount I mean less than 50g a day of carbs from oats. I've NEVER focused on including any type of carb before...Really I have minimized all carb intake...But that may have been a mistake for me.
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So if I would go low carb for 4 weeks (under 50g) what are some good examples of complex carbs for those 50g. Do I count veggies? What are the best fats (not including nuts since I am allergic) - I just want to cut a few more lbs of FAT and then its full on lean bulk. I plan on using FDL 2.0!
 
kjkitzman said:
So if I would go low carb for 4 weeks (under 50g) what are some good examples of complex carbs for those 50g. Do I count veggies? What are the best fats (not including nuts since I am allergic) - I just want to cut a few more lbs of FAT and then its full on lean bulk. I plan on using FDL 2.0!
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Olive oil and dark chocolate are great fats. I like almond and cashew butter too. Salmon has great fat as well. For carbs my favorite is the swiss granola from Sams with non sweetened almond milk, I do have some oats and quinoa as well. I do count my veggies as carbs.
 
cwages said:
Olive oil and dark chocolate are great fats. I like almond and cashew butter too. Salmon has great fat as well.
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I am allergic to all nuts and tilapia. :( I do love me some salmon though... if anyone can donate for the price of good fish though more than welcome LOL
 
PS this was me on vacation after a few days of 3,000kcal. I lost 5-6lbs in 7 weeks before my vacation at 1650kcal. 40%c/40%p/20%f roughly
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kjkitzman said:
PS this was me on vacation after a few days of 3,000kcal. I lost 5-6lbs in 7 weeks before my vacation at 1650kcal. 40%c/40%p/20%f roughly
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Very nice job on your cut. You are definitely lean and from the looks of your pictures you don't have that much to lose. These last pounds will be tougher as you are lean right now. You look great. You should definitely be proud of yourself. The hard work shows.
 
kjkitzman said:
PS this was me on vacation after a few days of 3,000kcal. I lost 5-6lbs in 7 weeks before my vacation at 1650kcal. 40%c/40%p/20%f roughly
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Coconut oil is one of my favorite fats...Not sure if that is an allergy too?

Olive oil is goo, but I think over rated.

Fish oils are great sources of fat. I know people hate frozen seafood, but BJs usually has bags of salmon in the frozen section. The product is actually decent for frozen, it isn't high end, but healthy and gets the job done and you can cook it without much planning.

You should likely be using at least 4-6 g of fish oil a day if you are dieting and not eating any fatty fish.
 
cwages said:
Hit4me is right. How could I forget coconut oil. That is a great fat too.
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Lol, you listed like 3-5 and I listed 2, which one of my 2 was in your list...I think you win haha
 
I will have to try that brand of seafood for sure. Do I need to do OMEGA 3-6-9?

Is it worth doing a 4 week cut after my diet break or should I continue to FDL 2.0? I want to put on as much muscle and minimum fat in the next 5 months. Then cut right before my vacation in October 2017 :)
 
kjkitzman said:
I will have to try that brand of seafood for sure. Do I need to do OMEGA 3-6-9?

Is it worth doing a 4 week cut after my diet break or should I continue to FDL 2.0? I want to put on as much muscle and minimum fat in the next 5 months. Then cut right before my vacation in October 2017 :)
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Your already pretty lean. Id to a clean bulk and save 2 months to cut so your not rushing it. To keep the fat down carb cycle and keep your diet clean. That should leave you in a great position for a 2 month cut.
 
cwages said:
Your already pretty lean. Id to a clean bulk and save 2 months to cut so your not rushing it. To keep the fat down carb cycle and keep your diet clean. That should leave you in a great position for a 2 month cut.
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Any thoughts on FDL 2.0?
 
kjkitzman said:
Any thoughts on FDL 2.0?
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That's follidrone 2.0? I've heard nothing but good things, but have not ran it. Stud horse on here has and some others and liked the results. I've heard most say they gained some lean mass and dropped bf at the same time.
 
cwages said:
That's follidrone 2.0? I've heard nothing but good things, but have not ran it. Stud horse on here has and some others and liked the results. I've heard most say they gained some lean mass and dropped bf at the same time.
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which is what attracts me the most - exactly my goals to a T :)
 
kjkitzman said:
I will have to try that brand of seafood for sure. Do I need to do OMEGA 3-6-9?

Is it worth doing a 4 week cut after my diet break or should I continue to FDL 2.0? I want to put on as much muscle and minimum fat in the next 5 months. Then cut right before my vacation in October 2017 :)
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No need to add in omega 6-9. Just Omega 3's. Look for a high EPA/DHA content. I can make an argument for either EPA or DHA to be higher. I use Now foods or Bronson Fish Oil a lot because of their high EPA/DHA per gram of fish oil and they are inexpensive. Some people question label claims - Oximega from Controlled Labs is usually one that everyone can agree on. It isn't quite as high on the EPA/DHA but is relatively inexpensive, has enough EPA/DHA, and is quality.

I wouldn't cut - do your bulk and leave 2 months or more to do a solid cut right after.
 
I currently take Nature Made - Omega 3 1000mg that has 500mg of EPA/DHA for every 2 softgels. How many would I need to take?

Yay for food! :)
 
kjkitzman said:
Any thoughts on FDL 2.0?
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It's a great product. Definitely will help hold onto muscle mass while cutting. There's a lot of logs on it in the supplement logs section on here as well.
 
kjkitzman said:
I currently take Nature Made - Omega 3 1000mg that has 500mg of EPA/DHA for every 2 softgels. How many would I need to take?

Yay for food! :)
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Well, I normally shoot for 3-4 grams of EPA/DHA total. Depending on the product that may be 3 grams of EPA and 1.5 grams of DHA or any combination thereoff. Now Foods Ultra Omega has 500 mg of EPA and 250 mg DHA per capsule, so 750 mg/capsule and I normally take 6/day which equals 3 g EPA and 1.5 g DHA. The Now DHA-500 has 500 mg DHA and 250 EPA so when I use that, it reverses the balance and I swap between the two a lot.

3 grams is a good amount though - so if your pills are 500 mg combined EPA/DHA for 2 pills I would take 12/day. This is where some of the cheaper products actually turn out to be more expensive...
 
LeanEngineer said:
It's a great product. Definitely will help hold onto muscle mass while cutting. There's a lot of logs on it in the supplement logs section on here as well.
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I would like to use it on my lean bulk for the next 5 months and try not to gain too much fat. Do I need to cycle off of it? It's natural correct?
 
HIT4ME said:
Well, I normally shoot for 3-4 grams of EPA/DHA total. Depending on the product that may be 3 grams of EPA and 1.5 grams of DHA or any combination thereoff. Now Foods Ultra Omega has 500 mg of EPA and 250 mg DHA per capsule, so 750 mg/capsule and I normally take 6/day which equals 3 g EPA and 1.5 g DHA. The Now DHA-500 has 500 mg DHA and 250 EPA so when I use that, it reverses the balance and I swap between the two a lot.

3 grams is a good amount though - so if your pills are 500 mg combined EPA/DHA for 2 pills I would take 12/day. This is where some of the cheaper products actually turn out to be more expensive...
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Makes sense. Do I need to account the pills into my daily calorie intake?
 
kjkitzman said:
I would like to use it on my lean bulk for the next 5 months and try not to gain too much fat. Do I need to cycle off of it? It's natural correct?
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I've read no need to cycle off and should be plenty on here who haven't. Though some people choose to cycle off everything (minus general staples like your vitamins/minerals, BCAAs, creatine). As for running it for 5 months, though; no issue there.

kjkitzman said:
Makes sense. Do I need to account the pills into my daily calorie intake?
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If you're tracking macros already, I would. It's one of those things that shouldn't wreck you, but at the same time, it can add up and you don't want to sabotage your hard work just by accidentally not factoring in the fat content from fish oil.
 
kjkitzman said:
Makes sense. Do I need to account the pills into my daily calorie intake?
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Yes, if each pill is 1 gram - that's 12 grams of fat a day extra @ 9 calories per gram = 108 calories. This is another minor reason to look for more dense versions....but it's not going to wreck you if you plan.

Also, if you eat fatty fish, like salmon, you can drop the supplements as it's part of the diet already.
 
MidwestBeast said:
I've read no need to cycle off and should be plenty on here who haven't. Though some people choose to cycle off everything (minus general staples like your vitamins/minerals, BCAAs, creatine). As for running it for 5 months, though; no issue there.



If you're tracking macros already, I would. It's one of those things that shouldn't wreck you, but at the same time, it can add up and you don't want to sabotage your hard work just by accidentally not factoring in the fat content from fish oil.
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Good to know. Is FDL 2.0 natural? I assume since you don't have to cycle. Just want to make sure because I don't feel like I need to take anything that isn't natural :)
 
kjkitzman said:
Good to know. Is FDL 2.0 natural? I assume since you don't have to cycle. Just want to make sure because I don't feel like I need to take anything that isn't natural :)
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Yep. It's a natty product.
 
MidwestBeast said:
Yep. It's a natty product.
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seems too good to bed true. can't wait to start a mini log on it on here soon :) first I have to buy it, any discounts or best website to buy it off of?
 
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