Quick check, macronutrients ratio? - JP Fitness Forums

goldwave84 · 02-19-2007, 03:23 AM

Hey guys
I was recommended this macro nutrient breakdown for fatloss. 25% carbs, 35%protein and 40%fat. What do you think?
I tried 33% average for all last week, and was met with little success. I have a low carb tolerance. I am eating about 2300 cals a day. Anything more than that now, and ill baloon up.

I know I have asked this before, but Its always good to check. I am very sure abt low carb tolerence, I gain weight REALLY easily.

Leigh P. · 02-19-2007, 04:01 AM

I am not saying you couldn't have issues with processing complex sugars, but what exactly leads you to believe that you have a intolerance? The longer you sustain a low carb intake the more WATER sensitive you are when you take in carbs. This is why carb re-feeds are so important as to not give you resistance issues that you didn't have in the first place.

If you list out the history of what you diet has been in ratios and span of time as well as caloric intake it would help give a better assesment and opinion to your sitiuation.

goldwave84 · 02-19-2007, 06:01 AM

Thx for the speedy reply

OK, If i observe my eating for a week, eat clean I stay the same. Now, if I totally blow my diet the next week, and focus on carbs ( oats, pasta, rice) there is a noticeable weight gain. Especially my gut, it pushes out a bit! I have always been an endomorph, so this is what leads me to believe I can't tolerate carbs much. I normally only consume carbs around workout and post workout, and dinner. Dinner is 1 hr after the workout. Still have my greens and salads for lunch, cause I love the vegies!

galya · 02-19-2007, 08:14 AM

Carbs cause you to draw more water into your intestines, as well as may be a cause of more fermentation (also causing bloating). I don't think carb tolerance is measured in whether you get bloated or not, because some weight gain always occurs when you reintroduce them; you are better off measuring energy levels/mood/performance after eating carbs. Also, a higher carb diet will always result in a lower thermic effect of feeding, which lowers your total expenditure a bit. I think it's a good option to estimate how much protein you need for your goals and then fill the rest of the calories with fat/carbs - whatever option fits your goal better.

Lost Dog · 02-19-2007, 09:00 AM

I'm sure I'm carb "intolerant," too. But, I think that aspect of things is a small part of my fat loss issues.

I did TAP, which is pretty balanced and lost plenty.

Low carb is about the same, but it's just easier for me to keep on track. Fewer binges and it's harder to overeat.

However, when I'm low carb and have a carby binge, I feel like crap later and into the next day. Bloated and everything. I just feel fat. A mixture of the phycological and physiological, I'm sure.

andrew_plamondon · 02-19-2007, 04:14 PM

Quote:

Originally Posted by Lost Dog

I'm sure I'm carb "intolerant," too. But, I think that aspect of things is a small part of my fat loss issues.

I did TAP, which is pretty balanced and lost plenty.

Low carb is about the same, but it's just easier for me to keep on track. Fewer binges and it's harder to overeat.

However, when I'm low carb and have a carby binge, I feel like crap later and into the next day. Bloated and everything. I just feel fat. A mixture of the phycological and physiological, I'm sure.

I'm not really low carb (150 on off days, 200 g on training days) but I feel a difference when I do a carb up and I really feel fat. It's probably because of the water retention, but afterwards I can feel my stomach move when in a car and it's annoying as hell.
When I see most people eat (usually they eat carby meals like pasta, cereal, muffins and so on) I just can't imagine how they must feel. I have two hypotheses for this :
1) We are able to tell a difference before and after because it's not usual for us.
2) Our carb sensitivity is higher which means that we feel a lot more different than usual.