posted Wed, 01/28/2015 - 04:51
1037
+ 1 Carbs Per Day?
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What's up guys? I'm sick and tired of looking and feeling heavy in the stomach. I need to do something. Does anyone have any ideas for what my carb intake should be? I'm currently 238 Lbs and 5'10". The stomach fat has increased dramatically these past few years and I've had enough. My goal is to lose roughly 20 Lbs in a healthy way. Any advice would be awesome. Thanks guys.
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A typical day consists of a cup of oatmeal for breakfast at 6am. Around 9 I have eggs and cheese on wheat toast. For lunch is a turkey sandwich on wheat with a small bag of nacho Doritos. For dinner is a home cooked meal of some sort, usually with chicken and veggies. BF currently is around 30%.
How long have you followed this kind of diet?
Obviously, drop the Doritos
what does the turkey sandwich consist of? You'd be surprised where carbs (especially in the forms of simple sugars) come from. I also only count 4 meals, Do you have snacks? What about drinks, what do you consume throughout the day on a daily basis? Do you have a macro count of all you consume?
25% carbs 35% protein 40% fat give or take a few
shoot for a deficit total number of cals
prolly around 2700
no carbs 4-5 hours before bed
I agree with this. Plus add in 45 minutes of cardio at least 4 times a week. Keeping your carb intake earlier in the day. I think posting what your currently doing as a workout regimen and diet will help to give everyone here an idea of what needs to change in order to get to your ideal physique.
Post BF%...if u are wanting to lose weight thru diet with carb restriction, titrate carb intake to 50-100 grams carbs daily, no carbs after 2pm, and increase protein 1.5-2.0g/lbs of body weight. Cardio 15 min three times per week could be beneficial, too.
Post up a typical day food wise for you and I'll help you tweak it.
I would go low carb until the meal two hours prior to your workout. I have been doing this and it is working great. This and my post workout shake are the only carbs I consume. I would guess about 200g total. I also am doing 30 min of cardio 5 days a week either before breakfast or post workout. 20 lbs. is good chunk. You will need to stay consistent for at least 3 months.