Journal Entry 202 – More Carbs and Fat Loss

I remember back the first time I lost weight, I didnt ask anyone what they thought or what was the right way or the wrong way to do it. I simply stopping drinking sugary drinks and switched to diet and I watched my fat intake, so that it remained low in my diet. It definitely wasn’t high protein and considering dietary fat was kept low it was definitely high carb. I also didnt count calories either. In eighth grade, I dropped down to 130lbs at 5ft 8in tall. I looked good for the height I was as well. Dont get me wrong I had no muscle and wasn’t even remotely interested in lifting weights or exercise then. The only thing I did was play basketball after school and sports during gym time. I remember at one point I would literally eat a bag of sour patch kids at night and the next day my teeth hurt so bad I couldnt eat for like 10 hours haha. Point being carbs and fat loss have gotten a bad wrap. There is plenty of anecdotal evidence showing that once calories come down, fat loss occurs no matter what. Now there are plenty of things that can throw this equation off. Thyroid can slow down, testosterone can drop, cortisol and growth hormone can become abnormally high and the result is your body becomes resistant to these hormones and to fat loss. The body suffers a so called “adrenaline diabetes” and your body is basically constantly fueled by stress and adrenaline and needs copious amounts of coffee to keep going. Not a great state to be in. Usually in this state you usually have zero appetite, but when you do get an appetite you crave salt and sugar like no other. Most people think this is a bad thing, but if your body is begging for it, then trust me its not a bad thing.

Carbs may be the solution to end this stress fueled metabolism. Carbs are the only macronutrient to basically signal to your body that it is well fed.  Cortisol and stress are very beneficial, but only when counterbalanced with a period of feeding and relaxation and adequate calories and carbs. Research shows even when calories are adequate, but carbs are not then thyroid will get suppressed big time. Thyroid is needed to turn cholesterol into sexual hormones, so guess what happens when your thyroid is down. Low sex drive. Not to say you won’t have any sex drive, but it will be greatly reduced. When it comes to protein and fat, you need what you need to build muscle and absorb vitamins and minerals, but this really isnt a massive amount. .7 grams multiplied by your lean body mass in grams is likely to be sufficient. I would honestly go slightly higher to .8-1 grams per pound of lean body mass, but again more isn’t really better. The amount of dietary fat you need is roughly .2-.33 grams per pound of lean body mass. If you weight 170lbs and have 155lbs of lean body mass, then 31-51 grams of fat is likely sufficient. For protein it would be 109-155 grams. Lets cut down the middle and go 41 grams of fat and 132 grams of protein, this equals roughly 900 calories a day. I wouldn’t go much lower than 11x lean body weight in calories when trying to successfully lose fat and maintain muscle and this an aggressive approach. For the example, it would be 1700 calories total – 900 from protein and fat = 800 calories. The rest of these calories go to carbs or roughly 200 grams. That’s a decent amount of carbs that will keep your muscles, liver, brain and central nervous system properly fueled while you burn fat. If your lightly active and burn lets say 2300 calories a day, then 2300 – 1700 calories consumed = 600 calories worth of body fat. By eating sufficient calories and carbs and also enough protein and fat, your prevent the above situation where you constantly fueled by stress hormones and adrenaline. You also dramatically decrease muscle loss by eating more carbs and your muscles look and feel stronger when working out. This leads to more calories burned during exercise and more fat loss overall. A diet setup this way, especially if your active, which in my opinion everyone should be, then your energy, health and metabolism will be much better. I also highly recommend overfeeding once a week. Carbs can help prevent dramatic decreases in metabolism, but I still think a calorie deficit all the time is not a good idea. If your trying to lose fat then you want to overfeed or at least eat a maintenance level of calories at least once a week. Two- three days if your leaner and are trying to drop into the single digits of bodyfat. 4-5 days if your trying to maintain and build muscle. I think underfeeding is still good to because calorie restriction does have benefits if used properly. But again you can still underfeed with plenty of carbs in the diet.

A diet like this is also much more flexible and diverse then one that has you eat 300 grams of protein and 100 grams of fat to ensure your “getting enough protein.” Or a keto diet that has 150 grams of fat and >30 grams of carbs. Good luck sticking to that one. Lets say your with family or friends and they want you to try a recipe out that has more than 30 grams of carbs. “Sorry, but I can only eat 30 grams of carbs a day for the rest of my life, no can do.” Makes you look and feel kind of bad. And since your body basically forgets how to digest carbs, especially after going very low for long periods of time, you usually get pretty fat soon after reintroducing carbs. You better off avoiding situations like this. Also once your leaner and not diabetic, then all carbs are essentially the same, so you can basically eat any source you want. This includes fruit, sugar or starches. I personally would recommend more starches, 1-3 pieces of fruit and a little sugar, but I wouldnt worry too much about it, as long as the amount is controlled. So in my opinion, carbs are essential and should be consumed regularly. If you are on a keto or very low carb diet, then my advice would be to pick a calories range between 11-12x lean body weight and start eating more carbs and less fat like my example above. This will allow your body to get used to eating carbs again, but since your in a deficit you wont gain any fat. Once you feel good and less bloated after meals then start bumping up the carbs and calories closer to maintenance or just start cycling calories, while leaving protein and fat constant.

On a random note, most cultures run on carbs for the majority of their fuel intakes.

My workouts got a little thrown off this week due to my trip to Virginia Tech for the football game. I was gone from Saturday – Monday and got back Tuesday, so I just started my split Tuesday this week. Hit full body and after a weekend of bad nutrition, didn’t perform too bad. Currently in my training, I really dont care about the weight lifted, but more the feel. Been aiming for roughly 10-12 reps for 3-4 sets depending on the move. I really like this pump training though and its a nice change up from going heavy. I also try to hit roughly 5 miles a day through walking and daily activity. Still lifting 3 days a week every other day and go for a run two days a week. My diet was pretty erratic this week, but doing 3 days of a deficit on rest days, 3 days of surplus on workout days and 1 days of maintenance on Friday. Macros are similar to example above, but roughly 150 grams of protein, 45 grams of fat and the rest carbs. I also have some drinks on some nights. 😉 My weight is also roughly 172lbs this week.

Been eating a lot of the Trader Joe’s ready made rice and pasta mixes. Pretty healthy overall and very easy to make. They also make tracking much easier because its already portioned out. Highly recommend gnocchi alla sorrentina. Its a pasta with a red tomato sauce and some cheese. Macros are very good on it. The vegetable fried rice, asian style, is very good as well.

Some pics from the week:

Current Physique Pic
Current Physique Pic
PF Changs Ginger Chicken and Broccoli with White Rice
PF Changs Ginger Chicken and Broccoli with White Rice
Shrimp with veggies and a sweet potato
Shrimp with veggies and a sweet potato
Coors Light at BDubs
Coors Light at BDubs
Naked Tenders with French Fries. Also had a lot of dipping sauces.
Naked Tenders with French Fries. Also had a lot of dipping sauces.
Panera Breakfast Sandwhich
Panera Breakfast Sandwhich
My view of the VT game
My view of the VT game
Cooper Hawk Mediterranean Dips appetizer.
Cooper Hawk Mediterranean Dips appetizer.
Cooper Hawk Life Balance Chicken Giardiniera
Cooper Hawk Life Balance Chicken Giardiniera
Lean meat, potatoes, veggies and a crab rangoon
Lean meat, potatoes, veggies and a crab rangoon
Trader Joes Pasta with two slices of Butter bread. High Carb day meal
Trader Joes Pasta with two slices of Butter bread. High Carb day meal
Extreme pizza with a salad and some tequila
Extreme pizza with a salad and some tequila
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2 thoughts on “Journal Entry 202 – More Carbs and Fat Loss

  1. Hi Michael

    First and foremost this may be my favorite article you ever written, I agree so much of it and for those reading it I say to you listen to this man! I think both you me have learned most of your advice in this article through true trial and error and that’s real evidence*.

    Lyle Looked at this recent study that echoes your thought in first paragraph. Basically states that you can loose just as much if not more fat on low fat high carb diet than you can on a low carb high fat diet.
    http://www.bodyrecomposition.com/research-review/reduced-fat-reduced-carbohydrate-diets.html/

    Carbs are truly essential- sugar included, you know my thoughts on this from Ray Peats work on the endocronology system in the human body. I think the carbs and fat gain is very misconceptioned also due to the water retention. Take a salad eating woman who runs on a treadmill till hell freezes over….she always reads the scale like a maniac…..she goes out on a Friday night has a nice salty pasta or stir fry with lots of carbs….Saturday morning scale went up 3-4 pounds….SHE FREAKS out Damn carbs gluten salt they all mad me gain 3-4 pounds fat over night!! I know you heard that scenario before lol! Like for me personally my body weight shifts 3-4 between my one really low carb day on Sunday and Monday…probably like 2 lbs in other low carb day. Lots of that retention through the week I would feel in and around the waist/stomach….but that’s NOT FAT.

    I agree I like the .8-1gram per pound too, even though less may be enough id rather be safe and toss a little bit extra in I mean .2-.3 extra is not a lot more to buck up. I do count from all sources though even rice. etc you??

    You read the world Macro chart eh? Good info there. I found another one that showed world BMI charts to go along with it. The number one thing I took away was…yes carbs are the prime source for EVERY single country….but more so if you look closely all the nations that have a high BMI and are In the overweight category Have the highest CALORIE consumption. At the same time the lowest calories consumed are connected with nations malnourished and the middle of the pack like japan have a healthy BMI. So to those people say calories don’t matter they are stupid! North America has an obesity issue because they simply eat too much!(and they don’t move a whole lot anymore either), and I just hate when people start blaming things like sugar and saturated fat etc for all there problems. NO your problem is you eat too many calories for the amount of energy you expend day in day out and you get fat because of it. Sorry that sounds mean but its true. I mean take the common meal at a restaurant Burger and fries in large portions…that is prolly 2000 calories with both high carb and high fat same time. Most people will eat another 2-3 meals on top of that.OH and they probably didn’t do much that day and have a sedentarty job. do the math lol. Ranting over lol. Don’t forget the professor that lost weight on a twinkie diet** thermodynamics babyyy!!

    I’m likeing your setup right now! 3-4 days surplus/maintanece I think is positive enough to gain some muscle.
    I being a fast metabolism ectomorph roll with about 5 surplus, but I know you are not an ecto.

    Are training is pretty much the same!. I agree fully with the the 10 reps and focusing on the lift/form/contraction rather than just how much weight is moving. The thing that every respected great from reeves to Arnold to cutler to smaller 150lb Benson……they all say that the mind muscle connection is very important and form and focus is more important than just the weight.
    Seems smart to listen to guys who are the best in history in this game….duh.

    Again great article!

    Like

    • Carson,

      Haha yeah thanks man.

      Yeah I’ve noticed the water retention usually goes away after you’ve normalized on a higher carb intake. Meaning if you go from 50grams to 200grams you will definetly hold water, but after 4-5 days at 200 grams or so the water retention comes down. Also consuming adequate sodium everyday will prevent wild fluctuations which can also cause someone to hold water.

      Yeah I agree. Most people eat fast food which is a high fat and high carb bomb. They usually eat this 3 meals a day with some soda and chips throw in between. Pretty easy to knock down 5000 calories without blinking an eye. Has nothing to do with too much fruit and starches haha. When your trying to get more exact though, you really do start to see that carbs are far more important and healthier than trying to eat a bunch of fat to make your calorie needs. Not too mention your far healthier hormonally, which is very important.

      Yeah its a good setup. The underfeeding allows you to drop some water retention and weight if you overdid the overfeeding. On the other hand overfeeding is fun as hell and you get to feast 3 times a week haha.

      Like

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