Quote (Decarnate @ Feb 20 2024 07:19am)
I like to use simple carbs as a means of improving my sleep. For energy during the typical day, fats derived mainly from animal protein and sometimes peanut butter (as a convenient way to intake a load of fat calories quick/conveniently).
Fat from animal proteins, other than fatty fish, is a horrible place to get your fats from. High fat content meats have a direct correlation to an increased LDL level, which increases your risk for many disease processes including coronary disease.
Simply understanding how each macronutrient is used in the body can paint the entire picture.
Carbohydrates are broken down in the body as simple sugars. This causes an increase in production of insulin, which transfers the sugar, or glucose, into the cell. The cell than utilizes this glucose as a source of energy for ATP.
Fats are used to help with the absorption of many important fat-soluble vitamins such as Vitamin A, D, and E, creation of fatty acids such as linoleic and linolenic acid for brain development and decreasing cortisol levels. Fats also have a very important role in hormone regulation. Their secondary role is in the absence of carbohydrates as an adequate source of energy.
Fats also have a higher affinity to become body fat since they are already lipids, so if you're obese or have been obese in the past and have the adipose tissue cells, you should try to eat a moderate to low fat diet. If you're bulking and struggling getting the intake, healthy fat sources are EZ PZ to add calories. Add some EVOO to your rice and chicken, dark chocolate is a great addition as well, whole milk, nut butters, etc.
In a nut shell, if keto or high fat diet works for you, tear it up... But I'd personally recommend giving this a try.
1. Eat 1g/lb of mass of high quality lean protein
2. Eat 1/3 to 1/2g/lb of fat from healthy sources
3. Eat the remainder of high quality carbohydrates to create your surplus/deficit.
EX: 180 lb man wanting to lose 1 lb/week would eat approximately this
180g protein
60g fat
110g carbs
Adjust accordingly based on activity. If you have a high activity day, eat a little bit more carbohydrates.. If you're sedentary, stick with this template. If your weight loss plateaus, adjust your fats down slightly to approximately 50g of fat for 1 week. If you plateau again, adjust carbohydrates or increase activity.
Do the same for bulking, but instead you would add a surplus of 250 cals per week to aim for 0.5 lbs/wk of bw gain over maintenance.
You'll feel better and perform better.
e: sorry, I went on a tangent.
This post was edited by ozzyarmy3 on Feb 20 2024 08:24pm