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Carbs and cutting

MunsterMash

New member
Hey guys i curious on thoughts on carbs.

I am 5-6 and 158lbs at about 21% body weight according to my fitbit scale and just how it think i look compared to many of the photos you see on the internet to compare yourself too. I know that the scale is not perfect but it does show a trend.

Once i get down to about 15% bf i am going to slow bulk.

My question is i am currently eating 1700 calories a day. According to my app i use for tracking my food last week i was at 34% protien, 34% fat, 32% cards. Is this a good ratio?
The week before i was, 31p ,35f, 34c

I am trying to get 1 gram of protein per gram of lean mass,

Thanks
 
I don't like that ratio for leaning out, can you give more specifics like how many grams of each per day? And I wouldn't consider it to be smart to bulk at 15%bf tbh man most people stop bulking at about 15% not starting there..
 
Good point on the 15% BF

As far as grams this is what i have setup as my goal each day 170 protein, 128 carbs, 57 fat.

I usually go over a little in carbs and under a little in protein.

So last five days, Protein, Carbs, Fat

214 P, 228 ,C 101 F
136, 182, 72
150, 183, 65
121, 182, 53
100, 146, 85

I am losing about a pound a week over the last 3 weeks since I started doing tracking macros.
 
1lb per week weight loss is ideal, but with your bf% you could be safely dropping more than that. I would personally try to keep your fats a bit higher than 57g, 65 is the lowest i ever really go and that's when Im seriously cutting. I would make sure you're hitting your protein and fat before anything, those are necessary macronutrients, carbs are not essential to life and you're eating a decent amount of them for your size.
 
The main thing is there is no perfect formula for everyone.

Some do well with carbs, some do better with lower carbs and higher fat.

You can adjust and play around with each for a couple weeks and see how you respond (just know that manipulating carbs will impact glycogen stores so some scale changes will occur -- keep that in mind and don't freak out one way or the other if it goes up or down a bit more).

I've done the low carb thing. And to be honest, anymore, I just focus on total calories consumed, and make sure I have enough protein and at least a baseline amount of fat (to make sure all the hormone conversions necessary have their fuel).
 
Thanks for the advice guys, i will try to get my fat levels up a little.

Any advice on where to get these fats?

I eat almonds everyday any other good source you guys like?
 
MunsterMash said:
Thanks for the advice guys, i will try to get my fat levels up a little.

Any advice on where to get these fats?

I eat almonds everyday any other good source you guys like?
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Olive oil, coconut oil, almonds, peanut butter, eggs.

Between those and when I eat steak in lieu of chicken, I usually get enough fat in.
 
Thanks, how could i forget about peanut butter. A huge weakness of mine.

We do cook with olive and coconut oil but i usually forget to track it in my food log.
 
I tend to not cook with olive oil I just throw a tbsp on top of my food, olive oils smoking point isn't the greatest and the nutrition of it can diminish at certain heats so I prefer to just play it safe and throw it on the meals already cooked, that way I know what Im getting
 
I default to keeping protein the same (usually .8-1g per pound). Then carbs based on activity level. Fats are what I'd drop first as Id rather lower them temporarily while cutting and keep my carbs high to keep train productive (better pumps for better motivation, better performance = better maintenance of muscle mass).

That's how I like to do it just for another point of view. ?
 
bolt10 said:
I default to keeping protein the same (usually .8-1g per pound). Then carbs based on activity level. Fats are what I'd drop first as Id rather lower them temporarily while cutting and keep my carbs high to keep train productive (better pumps for better motivation, better performance = better maintenance of muscle mass).

That's how I like to do it just for another point of view. ?
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His fat is set at 57g daily, you'd cut that down even further?

I understand carbs give you a nice pump, and that feels good and gives you a little more drive during the workout, but fats will help build muscle, carbs won't.

Idk, to me it just sounds a tad counter intuitive to essentially give up something that will legitimately help build muscle in opting for something that will just make you feel like you're building muscle.
 
How are fats going to build muscle but carbs don't?
 
I wouldn't necessarily cut it further (for myself I would), but I definitely wouldn't add more fats.

Carbs give more than just a pump. They will improve performance which will lead to better workouts which lead to a better stimulus which would retain lbm better by allowing intensity and volume to be better. He's in a deficit so he won't be building muscle in most scenarios anyways.
 
The idea that fat maintains healthy hormone levels, and personally I just wouldn't want to get anywhere near the fat intake levels where you can effect your body's natural hormones, that's what I meant by help build muscle because the carbs won't have am effect on your hormone levels.

If it works for you then I can't tell you that it doesn't, you know your body better than I or anyone else does. I have no issue with no or low carbs for myself and can still get the job done in the gym
 
Mkgain1 said:
The idea that fat maintains healthy hormone levels, and personally I just wouldn't want to get anywhere near the fat intake levels where you can effect your body's natural hormones, that's what I meant by help build muscle because the carbs won't have am effect on your hormone levels.

If it works for you then I can't tell you that it doesn't, you know your body better than I or anyone else does. I have no issue with no or low carbs for myself and can still get the job done in the gym
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That's fine I hope I don't come off as rude (I may sound it but I'm not trying to).

Just stating my opinion and understand other view points. I feel cutting should have definite time constraints and feel short term decreases in hormonal issues aren't too big of an issue as they'll go right back up with increase in calories after the cut and feel performance (and therefore adequate recovery and training volumes) during this time is the best factor to maintain for myself.

Once fat is at a certain minimum carbs is where I'd go from next.

Keep in mind also I do very well with carbs and train at volumes most don't. Just want to give a broad spectrum of views. ?
 
bolt10 said:
That's fine I hope I don't come off as rude (I may sound it but I'm not trying to).

Just stating my opinion and understand other view points. I feel cutting should have definite time constraints and feel short term decreases in hormonal issues aren't too big of an issue as they'll go right back up with increase in calories after the cut and feel performance (and therefore adequate recovery and training volumes) during this time is the best factor to maintain for myself.

Once fat is at a certain minimum carbs is where I'd go from next.

Keep in mind also I do very well with carbs and train at volumes most don't. Just want to give a broad spectrum of views. ?
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You didn't come off as rude in any way lol I totally see your point with it and I agree that you safely can drop your fat for a limited amount of time, but without this given discussion happening at the point it is now, the average person could take that advice of dropping the fat low and just run with it for long periods of time because they know no better, you know what I'm saying? That's why regardless I never recommend less than 65g, there are some less than brilliant people out there that you need to hold their hand
 
Mkgain1 said:
You didn't come off as rude in any way lol I totally see your point with it and I agree that you safely can drop your fat for a limited amount of time, but without this given discussion happening at the point it is now, the average person could take that advice of dropping the fat low and just run with it for long periods of time because they know no better, you know what I'm saying? That's why regardless I never recommend less than 65g, there are some less than brilliant people out there that you need to hold their hand
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Makes sense. I'll say I recommend limiting cuts to 3-4 months.
 
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