an easier way to determine your bulking needs is to figure a gram of protein per pound of bodyweight, a gram of fat per pound of bodyweight, and a gram of carbs per pound of bodyweight, plus 100
extra grams of carbs on top of that.
Add in 10
extra grams of carbs per day each week as you continue to lose weight.
Not exact matches
Add pico de gallo (tomato and onion salsa with only 2
grams of carbs per side) for a little
extra kick
of veggie goodness.
It's important to remember to eat a
gram of carbohydrates per pound
of bodyweight every day, but every two weeks you might want to go extremely low -
carb for about three days, just to spend that
extra muscle glycogen that has accumulated in your muscles.
That means three a week adds up to an
extra 1,560
grams of carb per year, the equivalent
of nearly five loaves
of bread.
«Pre - and post-workout snacking doesn't vary that much... we generally recommend about 15 to 25
grams of protein and one
gram of carbs per kilogram
of body weight after a heavy training session — our bodies don't use any more than 25
grams of protein in recovery and any
extra will typically get stored as body weight.»
Over 12 weeks, one group ate only 30
gram of carbs a day for the first four weeks and then added an
extra 10
grams each week for the next eight weeks.
From what I've gathered it's about 20
grams of extra protein during lactation, in the context
of a high
carb diet.
I personally stick with 30 - 60
grams of net
carbs a day, mostly round 40
grams (still ketogenic but not
extra low -
carb).
Hi Mark, check out my macronutrient calculator - you won't lose muscles if you eat enough protein and fat: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet 1 - 2
grams of extra carbs won't make a difference.
If you're regularly engaging in lots
of anaerobic activity (HIIT, sprinting, heavy lifting, mid-to-high intensity endurance training, sports like soccer, basketball, football), you should probably eat more
carbs to the tune
of 100
extra grams per hour
of anaerobic output.
Hi Lyra, this type
of exercise doesn't require
extra carbs but you don't necessarily need to stick with 20 grams (especially not total - I have more about this here: Total Carbs or Net Carbs: What Really Coun
carbs but you don't necessarily need to stick with 20
grams (especially not total - I have more about this here: Total
Carbs or Net Carbs: What Really Coun
Carbs or Net
Carbs: What Really Coun
Carbs: What Really Counts?).
says i burned around 400 but classed this as kinda half
of that in cals, I have not been eating the
extra each day, I have stuck to the 1770 or slightly less some days but never over, my macros are 110
grams carbs that's 25 % 78
grams fat 40 % and 154
grams protein 35 %, This is my 100 %