LET'S TALK ABOUT CARBOHYDRATES

[mghoward74]

I won't acknowledge you....lmao

That pic you have of me is horrible. I was out of shape then....

I look at the vid in a few

Thank brother!

 

[Docd187123]

How do you guys determine the intake

I.e.
300 gram.

I just took in 1 cup with my shake. It servings size is 1/2 servings.
150 calories
27% daily carbs
4 grams of iron
(Just off the top of my head)

So at I cup am I already near the 50% intake for that day?

Then...I see you guys eating carbs with your normal meals, plus pwo/pre-workout.

When are you guys taking carbs with your pwo? 10 minutes before pwo shake or with the shake? It would seem like the best time to take it would be before the shake.

since I work out at night...how does this effect carbs before bed?


Bunch of question...

The thing you have to realize about carbs is they don't get stored as fat as often as many people claim. That myth is based on rat studies which process carbs very very differently than humans do nbasically rats have a high rate of de novo lipogenesis whereas it's an extremely rare process in humans. The carb Source itself, in terms of GI, is also irrelevant. GI measures a raise in glucose levels from a fasted state and only when eating that particular food by itself. We rarely eat carbs alone, if at all, so protein, fiber, and fat all will lower the glycemic load of the meal which negates any importance of the GI itself.

Carbs eaten before bed also don't get stored as fat. There's no magical time of day for this to happen. It's a hilarious myth. Carbs are anti-catabolic so they can help build muscle by lowering the amount of muscle lost from protein breakdown (remember any gain muscle mass is based on increasing the amount of muscle built but also minimizing the amount of muscle lost...carbs reduce the amount of muscle lost).

To figure out a good carb intake for yourself:

1) figure out your protein needs, around 1-1.5g/lb of body weight. Could be slightly more or slightly less depending on your preferences.

2) figure out fat needs: minimum is .3-.4g/lb body weight.

3) left over calories can be all carbs, all fat, all protein, or a combo of the 3

The specific amount best for YOU will vary from me. I prefer going carb heavy for powerlifting training. BB they're not quite as important. You can play around with the carbs and make adjustments every few weeks.

150calories is not 50% intake of 300g of carbs. A gram of carbs is 4 cals so 150 cals of carbs is roughly 38g of carbs.

 

[Xlgx]

Isn't this backwards? "me. I prefer going carb heavy for powerlifting training. BB they're not quite as important."

 

[Docd187123]

Isn't this backwards? "me. I prefer going carb heavy for powerlifting training. BB they're not quite as important."

Why would you think so?

 

[Xlgx]

Why would you think so?

More carbs for bodybuilding training which typically is higher volume than powerlifting training.

 

[Docd187123]

More carbs for bodybuilding training which typically is higher volume than powerlifting training.

And powerlifting is typically higher intensity. Higher intensity uses more glycolotic/anaerobic pathways than higher volume does. Typically, the more anaerobic your activity is the better it responds to carbs as an energy source although this isn't necessarily set in stone.

 

[Xlgx]

And powerlifting is typically higher intensity. Higher intensity uses more glycolotic/anaerobic pathways than higher volume does. Typically, the more anaerobic your activity is the better it responds to carbs as an energy source although this isn't necessarily set in stone.

I hear you. Do what's working for you brother.

 

[Ozzy619]

Carb Cycling

http://www.bodybuilding.com/fun/wescott4.htm

 

[Notits]

I just started adding 1 cup of steel oatmeal to my breakfast protein shake around 5:30-6:00 am. I can't take it any other way...lol.

I'm full and good to go until about 9:30 ish, then it time for lunch or a snack. I never knew most guys eat some kind of carbs pwo. I was under the impression the body wanted protein. I'm now finding out (through reading) that the body wants carbs more along w/protein of course. The quicker you get glucose into the bloodstream and muscles, the less protein is destroyed and the more glycogen is stored.

The bold is from a book I'm reading. I thought this was/is interesting.

Dextrose, ie: smarties, pixie sticks, available in minutes. I take this and whey isolate withing 15minutes of catching my breath after training. I recover better when I stick with this.

 

[Notits]

@mghoward
If you take the time to watch this video it has all the nutrition info you need to know. The legend Milos Scarcev.

When I get off track and start complicating my diet thinking to much and really losing sight, I watch this.

Another guy that has seems to have alot of knowledge about diet and carbs in particular is Jerry Ward.

 

[Bradly]

Ive been wanting to talk about this for a good while.
I discovered this shit:

and

I go through a whole box a day. I do the protein ones on work days, the weight control on cardio and off days.
I am a full on endomorph on a recomp and Im losing about +- a half pound a week.
the protein ones have whey concentrate, the weight control is predominantly whey isolate.
Beyond that,I eat pretty much normally, except no junk.

 

[Xlgx]

When I get off track and start complicating my diet thinking to much and really losing sight, I watch this.

Another guy that has seems to have alot of knowledge about diet and carbs in particular is Jerry Ward.

I am a fan of jerry ward / bios3. Never worked with him. I have worked with Skip. He did great by me. Google skiploading!

 

[Ozzy619]

Ive been wanting to talk about this for a good while.
I discovered this shit:

and

I go through a whole box a day. I do the protein ones on work days, the weight control on cardio and off days.
I am a full on endomorph on a recomp and Im losing about +- a half pound a week.
the protein ones have whey concentrate, the weight control is predominantly whey isolate.
Beyond that,I eat pretty much normally, except no junk.

These would be considered junk in my book because of the sugar, sodium and other preservatives. I stay away from instant oatmeal. You can do what a lot of guys do and add steel cut oats to your protein shakes. Youll get more whole grain without all the junk.

 

[PIZZABOY]

i have such a poblem with carbs,i love em, but god i hate them and they are killing me slowly. BREAD is my enemy, just one bite, and im on the phone callin my bread dealers. its 3 am and im trying to get a front on some crusty baquettes..Yes, im a carboholic!

 

[mghoward74]

Any of you guys taking some form of carbs before bed? I'm thinking about a 1/2 cup of oatmeal or some celery & peanut butter and carrots ( mixed in with pwo shake )

My workouts are in the evenings and the last thing I take before bed is my pwo shake....

 

[gr8whitetrukker]

Any of you guys taking some form of carbs before bed? I'm thinking about a 1/2 cup of oatmeal or some celery & peanut butter and carrots ( mixed in with pwo shake )

My workouts are in the evenings and the last thing I take before bed is my pwo shake....

When I bulk I eat complex carbs before bed and I always include slow releasing protein like milk or cheese before bed too

 

[mghoward74]

When I bulk I eat complex carbs before bed and I always include slow releasing protein like milk or cheese before bed too

What do you normally eat? Plus I see you workout early in the am. I started my workouts around 7-8:00 pm

I'm wondering how much time of day workouts are influenced by carb intake.

I've now started taking pineapples a few minutes before my night time/pwo shakes

 

[Docd187123]

What do you normally eat? Plus I see you workout early in the am. I started my workouts around 7-8:00 pm

I'm wondering how much time of day workouts are influenced by carb intake.

I've now started taking pineapples a few minutes before my night time/pwo shakes

I workout late at nights. Generally no earlier than 7-7:30pm during the weekdays although on Saturdays I do go in earlier. My food intake varies drastically day to day so it's usually different foods all the time but macros are kept pretty consistent.

I've tried protein with oats, banana and whey, 5Guys, etc pre workout and nothing makes much of a difference in terms of energy levels.

Your workouts can be greatly affected by your prior meals or they may not be. It's so individualistic that it's impossible to generalize the issue. The trick is finding what you best respond to. I know ppl who do great with complex carbs and others who do better with fruit or other simple carbs. Experiment and find what suits you best.

 

[Xlgx]

Any of you guys taking some form of carbs before bed? I'm thinking about a 1/2 cup of oatmeal or some celery & peanut butter and carrots ( mixed in with pwo shake )

My workouts are in the evenings and the last thing I take before bed is my pwo shake....

About an hour after the pwo shake I will have a meal with carbs. Sweet potato, oatmeal or fruit.

 

[mghoward74]

About an hour after the pwo shake I will have a meal with carbs. Sweet potato, oatmeal or fruit.

What time of day do you workout?