so few carbs??

[Katie1309]

So I found an app to give me a breakdown of what macros to eat, which is awesome (no way was I getting enough protein!) however its tells me to keep my carbs to 60g a day - which is impossible!! Almost keto?? Anyhow I eat loads of veggies and this alone takes me well over 60g - but I can only assume that this is OK - as all I'd be able to eat otherwise is chicken and 'good fats' - thoughts?????

[AZIDE]

.

[PeterDolan]

Does the app account for activity levels?

[Katie1309]

yeah it does - so non-training days it the 60g....buyI just leave it at that....my diet is pretty good all round, oats yoghurt, loadsa veg chicken and fish (not all at once haha) virtually never eat rice/pasta or bread....so I'm just alarmed at how you would keep carbs so low? Just the veg and fruit alone (mandarin addiction) takes me well over!!

[PeterDolan]

I guess 60g (depending on daily activity levels and individual variables) wouldn't be too low on non training days as long as protein/fats are at a reasonable level, which it sounds like you've got that sorted. Carbs only really serve the purpose of a more readily available source of energy for the body to utilise. The undulating changes in carb levels are good for fat loss.

Obviously a fairly generic answer but I do think that is fine on non training days

[Katie1309]

But how do I keep them so low without cutting out veggies?? And Oats? And fruit? I love chickpeas too!! Any sort of beans really and they have a few carbs in them too....

[trainlikeafreak]

what kind of veggies are you having? brocolli/beans/asparagus/cauli etc are very low..stay away from peas/corn/carrots etc if you are trying to spare carbs

[PeterDolan]

Depends on what veges you wanna eat. Obviously there is the likes of spuds, kumara etc pack in carbs, spinach etc, not so much. If you find it too difficult, either try them out a little higher and see if you still lose weight or still try a little higher and and in some cardio.

It'll come down to what works and if you have to sacrifice a few foods 1-2 days a week for the sake of achieving your goal, then you'll have to suffer unfortunately haha

[trainlikeafreak]

Depends on what veges you wanna eat. Obviously there is the likes of spuds, kumara etc pack in carbs, spinach etc, not so much. If you find it too difficult, either try them out a little higher and see if you still lose weight or still try a little higher and and in some cardio.

It'll come down to what works and if you have to sacrifice a few foods 1-2 days a week for the sake of achieving your goal, then you'll have to suffer unfortunately haha

oh i assumed "veggies" were brocolli etc not potatos/kumara etc. if so then yeah 20g carbs/100 roughly i think? thats what i go by anyway.

[Dinahlady]

Have you set the app to making you lose a certain amount of weight??

If you've told the app you want to lose a kg a week but also told it you're doing 0 daily activity its going to be trying to make like a 1000 calorie defect every day - its a macronutrient app so its not going to be taking it off your protein amount so a lot of the defect will be coming from carbs?

Try and make a more realistic goal or tell it your real level of activity and it might give you a realistic answer?

Also - 60 carbs would be heaven for me right now!

and stay away from mandarins ! :naughty:

But go hard on the veggies I'm all for that.

[Katie1309]

the app isnt overly complicated, its not like I necessarily have 'specific' goals in mind other that to reduce bf% a little but no real rush on that - I dont even weigh myself just go on what the mirror and the clothes say. But even if I eat shitloads of brocolli/beans/asparagus/cauli - (I have a bean and brocolli addiction too) its still way over the 60g a day mark - which does seem low according too my research -also why not mandarins? There has to be a fruit you can eat which isnt too much sugar - I thought citrus was the way to go?? I have the mandarin with my oats for brekkie, student at the mo and cannot afford protein powder haha. Hardly every eat kumara either, or potatoes.

[Optimass]

Whats you BMR?

[Katie1309]

its about 1400 give or take if I remember correctly - I'm quite little but stocky I guess - 65kgs ish (but 5kgs of that is the DD's haha) fair amount of muscle already - just be nice to be leaner I guess....but no lose to much from up top!! hahaha....I havent done any 'progress' pics lately but I certainly havent gained and weight since the last lot

[Optimass]

I'm working with a woman thats 52kg at the moment > you don't need a lot of carbs up 70kg b/w.

recommendation (up to you to try): per/day

baseline ... Near enough 1400 cals 50/25/25%

Protein: 175g

Carb: 70g

Fat: 47g

.........

recommended ... 1200cals p60/c10/f30%

Protein: 180g

Carb: 30g

Fat: 40g

Will take about 6-7 days to hit trace ketones - so have one day where anything goes but must still have 6 meals.

If you want a quick result only allow a 4 hour window for cheat meals on that day > anytime - up to you anything goes > as much as you want. BUT YOU MUST CHEAT > if you dont you'l eventually go too far into ketosis.

30g p/day is enough to keep someone your size just on the edge.

30g protein each meal will ensure you don't lose muscle - but make sure you are taking 3.5-4.5L water per day.

Let me know how you go - PM me in two weeks your result. (weigh in/ waist and thigh weasure).

O

[Katie1309]

thanks Opti, much appreciated - I've had this awful cold thats been going around this week so my 'diet' has taken a bit of a battering - I'm trying to get a good routine on brekkie, 2nd brekkie and lunch - so far so good (working on dinners) - but still struggling to get the carbs really low - probably about 100g at the mo? Anyhow we'll see how we go - although I swear I am getting leaner - I know its not instant results but another month should tell for sure - gonna do some pics tomorrow and we'll go from there!

[teamfatboy]

yeah it does - so non-training days it the 60g....buyI just leave it at that....

Hmm - did I mis-read this or does the diet app actually recommend higher carbs on training days/ low-carbs on non-training days, and you're flat-lining the carbs even on training days ?

That might be part of the problem.

I looked at my own numbers, on a hi-lo carb cycle diet, and set-up for a 118kg guy, I was on 140g carbs on low-carb day so for your 65kg, 60g isn't out of line. It worked fine for me, was able to train hard on high-carb days and cruise thru cardio on low-carb days.

Just my 2c worth, of course, your results may vary!

[Katie1309]

yeah it does - so non-training days it the 60g....buyI just leave it at that....

Hmm - did I mis-read this or does the diet app actually recommend higher carbs on training days/ low-carbs on non-training days, and you're flat-lining the carbs even on training days ?

That might be part of the problem.

I looked at my own numbers, on a hi-lo carb cycle diet, and set-up for a 118kg guy, I was on 140g carbs on low-carb day so for your 65kg, 60g isn't out of line. It worked fine for me, was able to train hard on high-carb days and cruise thru cardio on low-carb days.

Just my 2c worth, of course, your results may vary!

Hiya yeah it is more on 'training' there's just been too few of those lately - I had any injury plus 10 hour days have made it all really tough but trying to get it sorted this week. Im all for only eating 60g a day - I just know know how?? What can I eat? Its hard coz I don't like eggs but getting used to mixing one in with oats - but as I' studying too I cant afford to eat chicken all day!! Here's a breakdown of what I've got so far - (working on getting evening meal perfected but its been too hectic lately - getting home gone 9 doesnt help!)

Brekkie - (8am-ish)

1/4 cup oats

1 egg

75 grams plain yoghurt

15g peanut butter

- sounds gross but is actually really tasty - peanut butter for 'good fats'

2nd brekkie - (11am-ish)

1/2 cup muesli

100 grams yummy yoghurt

(I know the muesli takes me over the carb amount but I've no idea what else to eat)

Lunch - (3pm - ish)

100 grams chicken

1 tomatoe

1/2 cup brocolli

50 grams cottage cheese

30 grams colby cheese (good fats)

still working on din dins.....and all this is still well within the cal intake it just the carb thing that confuses me - even if I have too many veggies??

[AZIDE]

.

[Optimass]

saturated or unsaturated doesn't matter if you are carb depleted - running low carbs. Still has the same macro value. If you eat less than you need to maintain your BMR with exercise you will lose b/fat.

One way to avoid the hunger would be to carb fast for the morning - i.e no/low carb before midday.

M1 6 egg whites one yolk

M2 1x Chocolate Whey shake in water and handful of almonds.

M3 180 grams chicken/Tuna

1/2 cup brocolli

100 grams cottage cheese

1x small apple

etc etc

The first two meals are safe - 3rd meal moderate / then would use more carbs around training in afternoon (either side).

I'm currently carb fasting in mornings 3 days on 1 off. On the off day doesn't look too dissimilar to yours.

[Katie1309]

saturated or unsaturated doesn't matter if you are carb depleted - running low carbs. Still has the same macro value. If you eat less than you need to maintain your BMR with exercise you will lose b/fat.

One way to avoid the hunger would be to carb fast for the morning - i.e no/low carb before midday.

M1 6 egg whites one yolk

M2 1x Chocolate Whey shake in water and handful of almonds.

M3 180 grams chicken/Tuna

1/2 cup brocolli

100 grams cottage cheese

1x small apple

etc etc

The first two meals are safe - 3rd meal moderate / then would use more carbs around training in afternoon (either side).

I'm currently carb fasting in mornings 3 days on 1 off. On the off day doesn't look too dissimilar to yours.

Thanks Opti good to know I'm on the right track - however the thought of eating egg whites is enough to make me spew! I'm getting used to having one in the porridge - so maybe I can build up to that??

At least with the diet manipulation I feel like Im doing something as thge training has taken a battering lately - ankle injury in BOTH feet - one sprained and the other just found out I've got arthritis in it :doh: but just saw the specialist and he said theres nowt I can do so carry on training as normal. And I just took a few 'progress' pics but OMG my legs look as tho I've never trained them at all haha (as not been able to coz of stupid foot issues ) so we'll bin those and do some after a workout - however here's my last lost - and definitely this morning looking skinnier around the middle - though chest still massive and annoying. Plus was wearing wrong top and it looks like I'm just in my undies :naughty:

[Katie1309]

jan this year - and what a difference a year makes!! (PS will post in pics too)

[Katie1309]

i thought I hadnt posted these but I did - anyhow when I'm not wearing what looks like slutty underwear I shall do some more!!

viewtopic.php?f=9&t=14780

[Optimass]

M1

180 grams chicken or/Tuna

1/2 cup brocolli

100 grams cottage cheese

M2 1x Chocolate Whey shake in water and handful of almonds.

M3

1/4 cup oats

1 egg

75 grams plain yoghurt

15g peanut butter

:grin:

[Ronin]

Re: making egg whites more palatable...

I'm currently carb cycling h/m/l/l. Low days are around 10g, and I eat 6 egg whites, 4 times per day. Easiest, tastiest way I've found is to add a few drops of sweetener, whisk, nuke for 2 minutes. Mash in a generous dose of cinnamon, nuke for another 2 x 1 minute, mashing in between. May take an additional 30 sec or so, depending on your reactor strength.

Comes out like a really yummy dessert. For a more savoury one, substitute chilli, mixed herbs, etc instead of the sweetener/cinnamon.

[Optimass]

Good idea bro - will try tomorrow