+ 1 Fat vs Carbs
I know some people can be pretty aggressive on this, especially when talking about cutting. But even in general, the keto boys and low fat boys both think theyre right. Im of the belief that this is very individualized, and for me its a balance of both. I stay between 230-245 lbs and keep fats around 100g a day no matter what, manipulating only carbs when I cut, but know of people that still think eggs and milk are bad for you (sorry but LOL). Just wanted to get an idea of where yall lean on this. Just for fun, im not looking to change anyones mind and im not changing my way LOL.
Also, just a thought I had. Guys running heavy cycles may be more concerned with cholesterol control, so maybe avoiding saturated fats, natural like eggs and milk or not, is best for that particular population. But for a dude running a ton of gear to make the blanket statement that "nobody needs over 50g of fat" (real example from online "coach") is ridiculous.
EDIT: Was gonna make a poll, but im retarded
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Yes, I support the customised camp.
While some people feel and function better with more carbohydrates, others are happy with more fat. For me, it works best to consume 80–100g of moderate fat and then modify my carbohydrate intake according on whether or not I'm cutting. "Nobody needs over 50g fat" is an example of a blanket guideline that seems foolish. Consume foods that you can stick to and that maintain healthy blood flow and energy levels.
As someone who finds it difficult to cut at times… I lose more weight with high carbs. At the end of the day the only thing that matters is whole foods and calorie intake. With that said… I go through about 60 eggs and 2 gallons of milk a week when I’m dialed in.
Man, I struggle with this. Until 2019, I was a low fat, higher carb guy. I was a flabby mess. Joints ached, surgeries on joints and intestines over 10 years of my life. In 2019 I switched to keto, it was life altering. Less pain, weight fell off and eventually transitioned to carnivore. I became stronger and healthier, except my lipids. My LDL skyrocketed to 322 (not good for gear).
I cut my saturated fats and with the help of Reta, got my lipids in order. But, I’ve definitely lost some strength. Bench max fell off 15 pounds and my weight dropped below 170 pounds, at 175 now. I’ve been thinking about adding more carbs like rice, but haven’t pulled the trigger yet. Mostly increased my vegetables and nuts, but haven’t recovered my strength even while mini blasting test and primo with some var.
I’m going to set into a TRT cruise for a couple of months then run some bold Cyp late summer and pull the trigger on more carbs. Everybody is different, so this is just my experience. It’s all a trade off.
I get ya, I was hardcore carnivore for a long time, went. Through a recomp and lost around 20lbs of BF, and gained quite a bit of lean mass. Once I started really hitting the weights and cardio hard, I noticed my energy tanked, I felt flat almost every night workout. I changed up to a high protein, low fat (50g) and introduced carbs back into my diet and I gotta admit, my energy level and workouts went through the roof, will trim down a few more pounds and when I started my cruise, I plan to throttle way back on the carbs and see how I’m feeling
I eat what makes me feel best and that’s usually high carbs. Some days I also have a bunch of fat. I’m with you that it is completely individualized.
Ultimately I pick a calorie goal whether cutting, maintaining, or bulking and fill it with what I want.
Jrihard89I bet you do fill yourself up with whatever you want
You know what I’m talking about… dat dick.
I started carnivore 6 months ago or so, less than 15g of carbs a day, protein was 225g or more, my fat was 120g and I lost quite a bit of fat over 3 months, felt great. BUT, I recently change up and added carbs, currently 200g protein, 150g carbs and 50g fat, still losing some body fat and gaining lean muscle. I can see it both ways, I’ve managed to cut weight while having both low and high fat intake. But I feel more energy now with carbs and lower fat gram intake.
That’s because weight loss has nothing to do with your macro split. Has everything to do with total calorie intake and expenditure.
Yes and no, of course your calorie intake at the end of the day has everything to do with the scale moving, but I'll say it was a lot easier staying fuller and not as hungry being in ketosis during carnivore. I did straight carnivore for 7+months last year and lost 110lbs. I eventually did switch over to a cleaner diet with more carbs strictly for the energy increase in the gym and to clean up my cholesterol for a bit.
So yes as I only spoke to how weight loss works and not what made you feel fuller.
Jrihard8950g of fat daily is stupid!
Dieting and growing is super easy. People over complicate it. Find TDEE, add in cals or cut cals to grow or lean out.. then:
.35g of fat per pound of weight.
1g of protein per pound, if on a growth phase I like to set my 1g per pound roughly at my goal weight. So if I weight 200lbs but set cals to add 1lb of weight a week for 12 weeks. I’ll set my protein at 212g.
Then fill in rest carbs.
unseen423This is it- not hard or complicated.
I like Broderick Chavez's take-
30-40kcal/kg bodyweight
For me that works out to roughly 225 P 400 C 70 F...although I generally don't hit the 70g of fat and end up going higher on my protein a bit. Just what works for me and I feel good on it. Also will say, that high fat and GLP1s dont mix for me, I feel like dogshit.
Yeah, close enough, Im usually around .4 for fats. I think alot of these guys just want so badly to be "right". Some are almost as bad as vegans, identifying as keto or low fat and reminding us in every convo
Jrihard89THIS! Bunch of low fat, vegan, cross fitters lol
Gainz411I’m kinda in the middle on this honestly. I think people get too dogmatic with both extremes. Some people thrive higher carb, some higher fat, and a lot depends on training style, goals, genetics, insulin sensitivity, appetite, etc.
For me personally, I do best keeping fats moderate and manipulating carbs depending on whether I’m cutting or in a growth phase. I feel like I’ve been on a constant cut the last 10 years. lol
And I agree that blanket statements like “nobody needs over 50g fat” are oversimplified. There’s a big difference between eating quality fats from eggs, salmon, olive oil, avocado, etc vs just slamming processed junk.
Same dude who said 50g of fat also said eggs are bad because saturated fat or some nonsense. Seeing that post made me make this one
Gainz411Lol