Time for new diet? To carb or not to carb.Advice please

[SamForrest]

Hey guys. Looking for some advice on how to rework my diet,main reasons,im starting a new job soon and will be doing 9-5 hours or there abouts,and plus im getting a little bored of my cutting diet and wondering if im sacrificing too much by doing it. Ive lost a lot of fat,and i can see my abs and im quite happy,i would like to carry on for another couple of weeks hitting it hard but after that i start my job and i feel a new routine and diet would be a good way to go.
Heres my current stats and diet
77-78 KG (Id guess at least under 10% BF)


Wake up
8am
Double Whey shake with water +20ml Oilve Oil
3 Egg omlette (2 whites/1 whole)
Workout 10-11am
Imiediatly PW-
Double Whey Shake with water
Large Banana
Mid Afternoon
Double Whey Shake with water +20ml Olive Oil
5-6pm
2 Chicken breast + mixed veg
8-9pm
Single Scoop Whey shake with water +20ml Olive Oil


Im on near enough
2000cals
180g Protien
30-40g Carbs
80g Fat


Now im not THAT knowledgable on the diet front,i know the basics,but mainly looked up what other people had done to cut and done what i thought would fit in with me. Although i can take shakes etc to work,im finding hunger a big problem,so i think somthing more wholesome needs to be comsumed throughout the day.

I dont want to go on a bulk,id like to stay on a relativly low calorie diet,high protien but maybe go about it a differnt way. Im just a bit stuck as to what to do,i see a lot of people saying they have hundreds of grams of carbs a day and they dont suffer from any problems,but im now starting to get into the mind set that too many carbs will cause me to put the fat back on,i dont know if i should bring back some carbs,if so when,and what type,how many etc,and will it effect weight gain.

Just looking for some help from you guys really,any comments welcome tbh.
Thanks

[Canuck Singh]

Carb!!!

Folch N. Péronnet F, Massicotte D Duclos M, Lavoie C, Hillaire-Marcel C. Metabolic response to small and large 13C-labelled pasta meals following rest or exercise in man. Bri J. Nutri. (5) 671-680, 2001.

From this research, three important points regarding carbohydrate metabolism have emerged:

i. The conversion and storage of nutrients as fat is totally suppressed following exercise. Even a large serving of carbohydrates is directed toward muscle and not stored as fat if consumed after exercise.

ii. Carbohydrates consumed after exercise do not inhibit the fat burning process that exercise invokes. Small meals containing carbs are not converted into fat, nor do they interfere with the fat burning process.

iii. Carbohydrates consumed after exercise are used directly to fuel growth and repair of muscle tissue. Do not forget that glycogen accumulation is an anabolic trigger of muscle growth.

[Gareth83]

just off to work so haven't got time to write a detailed response

but that current diet is shocking

[SamForrest]

lol ,hmm i know its drastic but its not had THAT bad a response from people. If you get time mate,id apprieciate some more detailed info.thanks

[SamForrest]

Just been looking through the Fat loss diet example given on the main MP site http://www.myprotein.co.uk/your-goals/fat-loss/

It looks pretty good. The macros are done for a 180 lb male,and im around 170 so its similar.

Im quite getting a bit confused latly trying to work out what will be best without going to far. When i used to workout before.I would eat,and eat BIG.Lots of protien,but id have tons of bread (Dad was a baker for 20 years,its in my blood!) , pasta,pizza's twice a week etc . So the only eating routine i had was whatever i had,had to have carbs or bread. Now ive gone the exact oppasite and gradually tried eating cleaner,only having done my current cuting diet for around a month,so much so in the last year ive lost about 3 stone though,but i want to grow,but keep lean as much as possible.

[cleaver]

less shakes more whole food would be a good start. replace some of the olive oil with whole fats such as nuts, avocado's and oily fish.

Lots more veg. Preferably green ones

[SamForrest]

Guys,could someone help me out with advice on calorie intake? Ive read up and im still slightly confused as to what i should go for. Looking on the MP fat loss site it recons i (170lb) have a RMR of 1870kcals, and moderate activity levels i have a total daily intake of around 2600 to aim for. Now this seems quite high still to me.But im willing to up my calories.

Im wanting to introduce some carbs back in,but do i go in small amounts.Still keeping to 50-75g a day,maybe slightly more if i do cardio. Or,going by the MP fat loss article it advises up to 300g a day,and the lower fats to compensate.

Looking to keep Protien at the 180g+ that ive been on.

Any advice would be good guys

[NU_nutrition_TS]

Your opening post seems to indicate that you have cut carbs and lost fat but you are know wondering if upping carbs again will cause the fat to pile back on. Of course, I am going to say 'it probably will'! If you have had success on a low carb diet, why would you contemplate going back?

With regard to calorie intake, there have been loads of posts [by me as well as others] on this topic with various formulas given and even spreadsheets and websites linked to that will work all this out for you based on some vital stats. However, they are all an approximation and will only provide a very basic starting point from which to proceed. Use the figure you have come up with from the MP fat loss page for a few weeks then monitor your reactions...increase calories further if you have experienced no growth or reduce if you are piling on the flab. Continuing the low carb approach will make the latter less likely!

[cleaver]

15 cals per lb bodyweight for maintenance.

17 cals per lb for bulking.

If you are very active you might need more .

[surfstak]

Quote

just off to work so haven't got time to write a detailed response

but that current diet is shocking

shocking