Some people stress, strain, complain, overthink and exhaust themselves over what their macronutrient breakdown should be.
They calculate every little calorie, log everything into My Fitness Pal, agonize over the details and still never get to their goal.
So… I am going to make it REALLY simple for you.
In general, there is a reason why low carb diets are so popular…THEY WORK.
In my opinion, most of the other dietary considerations are secondary to how many carbs you consume.
Atkins, South Beach, Paleo, and most recently “Keto” are all similar in nature (although they have their differences) and are effective, but you need to know how to navigate through them based on your CURRENT LEVEL OF FITNESS, ACTIVITY LEVEL, AND GOAL.
Case in point, I’m 8% body fat and it’s difficult for me to retain lean muscle (and build) unless I’m taking down AT LEAST 400g of carbs a day.
If I were to suggest that carb amount to a client of my clients that is is 25% body it would be very unlikely that we would see much progress in the fat loss category.
So the question presents itself, how do you cater your carb consumption based on your current level of fitness and goal?
HERE IS A GREAT GENERAL BREAKDOWN
But first, few assumptions:
- You’re working out for 1 hour 3 – 5 times a week.
- You’re at least moderately active each day.
When the above statements are true, what should your carb consumptions be based on your body fat if FAT LOSS is your goal?
(Note: other factors include height and lean muscle mass)
Step 1: Know your body fat
Guys 25 – 35% & Gals 30 – 40% — > Under 50g of carbs a day.
Guys 20 – 25% & Gals 25 – 30% — > Under 100g of carbs a day.
Guys 15 – 20% & Gals 20 – 25% — > Between 100 – 200g of carbs a day.
Guys 12 – 15% & Gals 17 – 20% — > Between 150 – 300g of carbs a day.
(Note: Protein and fat consumption should go up when going lower carb)
Step 2: Understand Basic carb quantities.
1 cup of white potatoes: 25 – 35g of carbs (depending on how prepared)
1 cup of swee potatoes: 25 – 35g of carbs (depending on how prepared)
1 cup of cooked beans: 25 – 35 grams of carbs
½ cup of fruit: 5 – 12g of carbs (depending on the fruit)
½ cup of cooked grains: 25 – 40g of carbs (depending on type and preparation).
Step 3: Stick to a general plan, test it, and see if it works.
Get your body fat tested before you start the recommendations, then, after a month of sticking within the suggested carb consumption ranges based on your body fat listed above test it again.
Want to get your body fat checked in Miami and are potentially needing personal training in Miami?
Need a device to calculate your body fat and are maybe interested in Online Personal Training?
I’m going to go have a milkshake now, cheat meal time 🙂
Committed To Your Success,
- Eric Richard Allen