Quote (Riches @ Jan 29 2012 05:58pm)
Whats sup SKC!, I have a quick question about carb and diet
Im trying to stay fit, how much carbohydrates do you guys usually eat per day and not really get any fat?
It might be vague, but in general for a normal day how much would you eat?
I see that as far as protein goes, most of you guys eat at least 1g per pound. Thanks Im trying to build some muscle
Its so tough eating 4-6 small meals a day, I would eat well for 3 meals (proportion) and I would just blow up the next 3 just eating like crazy
It might be that I'm not eating enough, but eating too much carb is no good correct? Thanks again
I'm about 5'11, 165 pounds trying to lean mass, like your bodyfat % seems very nice
5'11 and 165 lbs depending on your muscularity and BF% - your carbs don't have to be THAT low.
Assume your BMR (without exercise) is around 2,000 cals a day. You will need 1.5g / lb of bodyweight for protein. So that means 250g protein per day which = 1,000 calories. You also need about 60g of fat per day (with at least 30g from unsaturated sources) That's another 540 calories. So between the fat and protein you have 1,540 cals which leaves you 460 cals which is 115 grams of carbs. HOWEVER you are obviously burning up more than 2,000 cals a day especially if you are somewhat active and working out. If you are doing 1 hour of INTENSE activity per day, add another 500 cals to the diet. All 500 cals should be from carbs if you're already hitting the 1.5g / lb of protein. You can also add a little fat...but I'd try to keep it around 60-80g total.
So basically carbs are the filler. You need at least 115g of carbs per day....but most likely much more on workout days, and even closer to 150g on non-workout days.
As for the type of carbs, strive to get fiberous and slow digesting carbs like Whole Grains, Sweet potatoes, Pasta, veggies, brown rice, oats, etc.