High carbs or low carbs?

[vannymac]

I'm sure your meant to have a break every now and again, especially if your ill. You'll be back up to speed in no time. What are your goals now then, did you wanna go leaner or maintain and build?

[James]

6% bodyfat, roughly, is my goal. That way I can shift all the stubborn fat I own, so in the future if I do add any more fat it will be more aesthically pleasing than sitting on my lower abs and back! After that I will be aiming to add mass as leanly as possible whilst increasing strength.

[vannymac]

Quote

6% bodyfat, roughly, is my goal. That way I can shift all the stubborn fat I own, so in the future if I do add any more fat it will be more aesthically pleasing than sitting on my lower abs and back! After that I will be aiming to add mass as leanly as possible whilst increasing strength.

Exactly my problem.....................6% is low, really low. Not sure i could get to that. I used one of those handheld body composition things at the gym yesterday, 11% BF apparently ha ha ha well off................piece of crap

[NU_nutrition_TS]

Quote

Hello all, first off very enjoyable argument on here ha ha.

I've got a question hopefully someone can answer. I'm currently on low carbs and steadily losing BF, i've been reading about the effects of your body entering starvation mode and messing with your metabolic rate. To avoid this I have upped my omega 3 intake and multi vit too 2 tabs of each twice a day rather than once a day. Does this make sense and will it ensure my body doesn't start worrying about not getting the essentials as my calorie intake is down??

I don't think it necessarily follows that, just because you are restricting calories, you are not going to be getting your daily quotas of essential micronutrients - that has more to do with the nutrition density of the foods not their calorific value - unless, of course your are on an insanely low-calorie diet (sub-1200 per day over the longer term).

Re: starvation mode. To the extent that people may conservatively restrict their calorie intake over a lengthy period, or acutely restrict them for very short periods (fasting), then yes, 'starvation mode' is an over-stated myth. If you actually starve (that is consume next to no calories for an extended period) then the metabolic changes that typify starvation still will not become apparent until some days have passed without food.

I think what people may call 'starvation mode' is just the compensatory down-regulation of the metabolism in the face of a chronic food shortage (though not necessarily full-on starvation or fasting).

[lethalfizzel]

low carb diet for me. Carbs from vegetables are fine, i avoid anything with fructose, unless its eaten with a high amount of fibre. Robert lustig influenced a lot of my food choices.

http://http://www.youtube.com/watch?...layer_embedded

[musio]

After reading though this thread, could it be summarised for optimal growth to carb cycle so on training days you have the best of both worlds of high carbs to prime your body response for an anabolic state to build muscle and non training days low carb (around 120g?)
to be in a keto state to maintain leanness/attack the fat, This thread very much reminds me of this one Excellent article - The Truth About Bulking

I've read both sides of the argument; higher (not high) carb states are the best situation for the body to grow opposed to it not being optimal when in a low carb state...not impossible.

What i'm trying to do is get the best of both worlds which is where carb cycling comes in. As ever; it's that illusive goal to both build muscle & drop the fat which these interesting discussions come from.

EDIT: i just read Ketosis and muscle protein synthesis. and realised i maybe should have posted this in there. Fascinating read

[James]

I am totally with you for the carb cycling protocol, since using it myself body re-composition has been a breeze whilst performance has stayed at a high. I personally use around 120g of carbs from good, wholesome sources on rest days (sweet potatoes, strawberries, sometimes a little honey, veg), with a large elevation of carb intake on training days (near enough 400g, but enough to allow me to hit my calorie goals after protein and fats) mostly from soaked white rice (the least harmful way of consuming a large amount of starchy carbs without bursting or having gluten/anti-nutrient issues!) as well as the tried and tested sweet potatoes, veg, honey and berries. Fat would then be inverse to carb intake each day, high on rest days, lower on training days.

I think keto works well for 'attacking' the fat, but in my opinion it is invaluable to keep carbs higher on training days, especially when dieting. Following an intermittent fasting protocol allows the body more time to attack fat pre and post-pradical daily aiding the body in the so-called holy grail of adding muscle AND losing fat simultaneously, if diet is intelligently set-up.

[musio]

Great to hear it's working.

Reading this emphasises the importance of a good dose of carbs PWO Muscle Growth and Post-Workout Nutrition | BodyRecomposition - The Home of Lyle McDonald
which, if you're cycling is very important to load up around workout time.