Fat/carb

Challenges and trouble-shooting
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Amichie
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Fat/carb

Post by Amichie »

Is the 2:1 carb:fat requirement in grams or in calories?
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RRM
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Re: Fat/carb

Post by RRM »

Its not a requirement at all; its more a guideline,
to prevent blood sugar spikes when not physically active.
If you are always physically in-active, you need relatively much fat,
and it initially may be 2:1 in grams, to be on the safe side.
If you are also physically active regularly, your sugar requirements go up,
so in that case you may need very little fat relative to sugar.
Once you manage to consume lots of small meals, adequately frequent,
you actually dont need any fat to balance the sugars.
Its just that when you just started with this diet, you may have issues with eating often enough,
which may result in eating too large meals, which may result in blood sugar spikes.
So, its more a guideline for starters who are not used to eating so little, so often.
Consuming too much fat in one meal is 'safer' in that sense than consuming too much sugars in one meal.
Amichie
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Re: Fat/carb

Post by Amichie »

Thank you for your answer.

RRM maybe you could have a look at the diet I came up with:
1. Weight 87kg, height 1.99m.
2. 1 hour of cross country jogging a day (moderate intensity) or weightlifting.
3. According to nutritiondata.self.com my calorie requirement is ~4000 calories, with the workouts included.
4. I want to lose some weight (but not lose too much muscle), so I picked a ~500 calorie deficit.

The things I will eat:
1kg of oranges
1.5kg of banana
270g egg yolks (about 15)
300g salmon
30g hazelnuts

This means:
137g protein
129g fat
517g carb

Total of 3562 calories.

Of course I will split this up on the day (8-10 meals).
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RRM
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Re: Fat/carb

Post by RRM »

Its a very high-protein version...
To prevent bloating (from the fiber), you may want to juice those fruits.
Also, since you are phsyically active, you might cut out the hazelnuts (you dont need the extra fat).
Maybe you could increase fruit(juice) at the expense of salmon/yolks?
The reason im saying that is because we are most receptive to sugars when it comes to controlling our energy intake.
And if you want to lose weight, you need to learn to listen to your energy requirements very closely.
With high protein and fat, that is more difficult.
And on this diet, 8 to 10 meals is not much.
With every large meal, excessive energy is stored as bodyfat.
The smaller, and more frequent the meals, the less fat is (temporarily) deposited.
Amichie
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Re: Fat/carb

Post by Amichie »

Will I not lose muscle mass if I reduce my protein to such a low amount?
Amichie
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Re: Fat/carb

Post by Amichie »

So the new diet written according to your suggestions:

800ml orange juice (from 2kg of oranges)
1.5kg bananas
200g salmon
180g egg yolks (10 egg yolks)
225g table sugar

Protein: 93g
Fats: 76g
Carb: 660g

3500 Cal
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RRM
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Re: Fat/carb

Post by RRM »

What do you mean by "such a low amount"?
Im just saying that 137 is really a lot, and you could easily reduce that without affecting protein use.
Excess protein easily remains unnoticed and is also readily converted into bodyfat.
Amichie
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Re: Fat/carb

Post by Amichie »

RRM wrote:What do you mean by "such a low amount"?
Im just saying that 137 is really a lot, and you could easily reduce that without affecting protein use.
Excess protein easily remains unnoticed and is also readily converted into bodyfat.
Low, according to bodybuilding standards, where most of my information about nutrition is coming from. :D
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RRM
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Re: Fat/carb

Post by RRM »

Amichie wrote: Low, according to bodybuilding standards, where most of my information about nutrition is coming from. :D
Yes, i know. :)
Really, just do what feels best for you.
Sugar is a bit much now...
I know, i eat the same amount, but im physically active for at least 5 to 8 hours a day,
which makes me need a lot more sugar.
A little more juice instead of sugar might be better.
Anyway, you can just start the diet, and later adapt it as you see fit.
Amichie
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Re: Fat/carb

Post by Amichie »

What if that sugar is consumed around the workouts along with egg yolks? I have started the diet now, and yesterday I carried home 7kg of fruits, which was not easy.
Increasing the amount of OJ can become very difficult. :D
Last edited by Amichie on Sat 16 Feb 2013 08:20, edited 1 time in total.
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RRM
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Re: Fat/carb

Post by RRM »

I would not consume egg yolks before the workout, but after.
Sure, the sugar helps with the workout,
but consuming that much sugar in such a short period of time may lead to malabsorption issues.
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