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getswole5
getswole5 g Jacob Whitcraft
19 Post(s)
19 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2014
Posted

I've been ready the controversy over best methods to lose weight.....eating more proteins to carbs or carbs to protein? Right now I'm eating more protein to carbs and I'm seeing good results but of course I want to maximize my results and no I didn't forget fat! I know thats important as well but any help from any one will be much appreciated! And of course I need good solid scientific please!

guarivera1981
guarivera1981 g Guadalupe Rivera
26 Post(s)
26 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2014
Posted

As I am getting back on track I need help.

What are good apps for logging foods, excerise and mapping my run.

I currently use my fitness pal, fitocracy, and map my run.

I am looking to start with 200 g carbs 125 g protein and 78 g fat, what do you think?

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: getswole5

I've been ready the controversy over best methods to lose weight.....eating more proteins to carbs or carbs to protein? Right now I'm eating more protein to carbs and I'm seeing good results but of course I want to maximize my results and no I didn't forget fat! I know thats important as well but any help from any one will be much appreciated! And of course I need good solid scientific please!

Jacob,

 

There really is no controversy. It comes down to people's own understanding of carbs and protein, how the body works, and how their bodies react to protein-heavy or carb-heavy diets.

 

The primary biological fact is Insulin is a very powerful hormone and is responsible for not only forcing nutrients into cells (which support muscle growth) but also forcing excess blood glucose to be stored as body and visceral fat. It is this latter function that is most misunderstood and the main cause for the obesity epidemic in the U.S. With consistent stable blood sugar levels and "normal" insulin release levels, one will not gain fat and can build lean mass quite efficiently.

 

The reason you have seen some weight loss eating more protein than carbs is two fold: First, protein does not illicit as strong an insulin response as carbs do. Protein is only converted to glucose thru gluconeogenesis when the body is very low on glucose or their is an excess of protein. Second, most of the carbs people eat today are heavily refined and devoid of fiber and nutrients thus eliciting a strong insulin response. Glucose, in high concentrations in the blood, is TOXIC to the human body. Many people don't realize this but this is why diabetics lose limbs, go blind, have heart attacks, and have other serious organ and circulatory system problems. The whole reason we have a pancreas and secrete insulin is so we can use glucose as fuel and so any excess does not stay circulating in the blood but is rather stored in fat cells for later use.

 

While this sounds fairly basic, each person's insulin response and efficiency differs. A food that may cause one person to have an insulin spike may not do the same with someone else. Some people are more efficient digesting complex carbs than others. When putting together a proper nutrition plan - especially one focused on weight loss and body fat loss - carbs become the most critical macronutrient that needs to be properly manipulated. There are only essential proteins (amino acids) and fats (omega 3's and 6's) but there are no essential carbs. The reason for this is because our body can create glucose from protein (gluconeogenesis) or use fat as fuel (ketone bodies via Ketosis) but it can not live without essential proteins and fats.

 

When you look at building lean muscle holistically, you need to ensure the following is in place in your meal plan:

 

1) You are taking in sufficient protein to not only support muscle repair and growth but also daily repair of all bodily systems.

2) Enough healthy saturated and un-saturated fats to maintain your hormone levels (saturated fats) and your cell membranes and mucous linings (Lungs, Intestines)

3) The right amount of complex nutrient dense carbs to fuel workouts and protein synthesis and support a healthy intestinal microbiome to promote efficient nutrient assimilation.

 

People typically overdue #1 - you really don't need more than 1g of protein per pound of lean mass. Exceeding this amount may help larger individuals or people primarily focusing on strength training but for bodybuilding this amount should be enough.

 

People don't get enough of #2 and what they do get is man-made, highly processed fats. This combined with the bogus "low fat/low cholesterol" recommendations people still believe in and that have been nutritionally debunked years ago further adds to the problem. Healthy fats help make you leaner and stronger not fatter by keeping your T and HGH levels high and filling you up between meals so you eat less and snack less.

 

People eat way too much of #3 and what they do consume is so distant from the original nutritious source it barely can be called food. It is for this reason that more often than not a high protein, moderate/high fat diet with low carbs produces the most dramatic and sustainable weight loss results and leaness.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
getswole5
getswole5 g Jacob Whitcraft
19 Post(s)
19 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2014
Posted

Wow that was really great advice put alot of things in perspective appreciate it and happy lifting!!

getswole5
getswole5 g Jacob Whitcraft
19 Post(s)
19 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2014
Posted

The app I currently use is the meal planner on this site and I am able to track not only food but my weight, cardio,strength training, and how much water I drink a day! I personally havnt used my fitness pal but if it's working for you just keep using it! Also another good one that I personally know of is supertracker.gov...as far as ya daily macros go what are ya goals? N current wait etc...assuming you've done all this 😉 if ya goal is 2 lose weight eat more proteins to carbs making sure you have at least 1 carb refeed day n 1 day wen u eat a little more healthy fats than ya do normally But again depending what ya goals are? Also there's alot of great info on this site where u can learn n grow and lift confidently n alot of ppl willing to help out

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: getswole5

The app I currently use is the meal planner on this site and I am able to track not only food but my weight, cardio,strength training, and how much water I drink a day! I personally havnt used my fitness pal but if it's working for you just keep using it! Also another good one that I personally know of is supertracker.gov...as far as ya daily macros go what are ya goals? N current wait etc...assuming you've done all this 😉 if ya goal is 2 lose weight eat more proteins to carbs making sure you have at least 1 carb refeed day n 1 day wen u eat a little more healthy fats than ya do normally But again depending what ya goals are? Also there's alot of great info on this site where u can learn n grow and lift confidently n alot of ppl willing to help out

 

Awesome! Do you have my meal plan app bookmarked to your homescreen on your phone? Super easy to use right? I love it!

Need 1 on 1 coaching? Send me a direct message to learn more!
getswole5
getswole5 g Jacob Whitcraft
19 Post(s)
19 Post(s) Gender: Male Goal: Bodybuilding Date Joined: September 9, 2014
Posted

Hell yea!!! Best app so far!!! Ive tried a few other apps but for some reason they just can't compete lol

muscular strength
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