Low Carb diet

[cassiegose]

How many grams of carbs will you recommend on low, medium and high days? Also i went down to local supplement shop and found some instant oats, was thinking of getting some to add to post work out shake. Is it ok to have the oats with post workout shake on medium days or do i need real food (rice, pasta etc)? On high days, i will have oats, rice or pasta.

Oats are real food and would be fine to add to your shake. When I did the low/med/high thing I did 20-30 grams starchy carbs on low days, 50-80 on medium days, and 150-200 on high days. That worked for me. You may want to play with your diet and see what works for you. You could use the above figures as a starting point and go from there, tracking macros and progress and adjusting as necessary.

[red86]

I will give that a try and update you on progress in a few weeks.

Thanks for all your advice.

[red86]

Hi Cassiegoes

Just a quick question.

I am following the low/medium/high carb cycle and wondering if it's better to consume carbs for breakfast or post workout? I'm assuming it's better post workout so i've been adding oats to post workout shake on low/medium days. Should i carry on having oats post workout or switch to breakfast?

[cassiegose]

Hi Cassiegoes

Just a quick question.

I am following the low/medium/high carb cycle and wondering if it's better to consume carbs for breakfast or post workout? I'm assuming it's better post workout so i've been adding oats to post workout shake on low/medium days. Should i carry on having oats post workout or switch to breakfast?

I would put the carbs around workouts. On low days I'm assuming you're doing around 50-60 starchy carbs? I'd do 25-30 before workout and 25-30 grams after. On medium days if you're doing 80-100 grams you could do 25-35 with breakfast, 25-35 pre workout and 25-35 post workout.

[red86]

I've been following the amount you told me in your earlier post which is 20-30 grams on low days, 50-80 on medium days, and 150-200 on high days. Would you recommend this or should I consume more carbs?

[Boss Man]

Question. Not to sound rude, but if you're following advcie someone gives you, then why ask them if they reccomend it? Logically they wouldn't be likely to suggest that way of eating, if they thought it was wrong would they?

Again not being rude, I just don't understand your question .

It just looks like you're saying to Cassie, would you reccomend the advice you gave me and I'm trying?

[red86]

If you read previous posts, she suggested a different amount of carbs. I am only asking which to go for, the previous quantity or one she suggested today

[cassiegose]

I've been following the amount you told me in your earlier post which is 20-30 grams on low days, 50-80 on medium days, and 150-200 on high days. Would you recommend this or should I consume more carbs?

Oh sorry forgot what I had recommended to you. How do you feel on those carbs?

So if you're doing the 20-30 grams on low days then 10-15 pre workout and 10-15 post. Honestly though now that I think about it thats now many carbs at all. Those were figures at 118lbs and about 10% when I was training for last show. When I said you could start there I kind of assumed you'd try that for a few days, feel like crap, then increase carbs accordingly. Soooo how are you feeling on that amount of starchy carbs? Hows the progress coming along? Energy levels? Moods?

For starchy carbs you can do oats, cereals, whole grain breads, brown rice, sweet potatoes, millet, bulgar, kamute, couscous... You dont just have to stick to oats.

[Boss Man]

If you read previous posts, she suggested a different amount of carbs. I am only asking which to go for, the previous quantity or one she suggested today

mistake. I just read something and got a bit confused. No issues intended.

[red86]

That's ok Boss Man

Cassie, i've been ok on the lower recommendation. Maybe that's down to the fact I was on a no carb diet every 3 days so I can deal with the low carbs better. Aso for results, it's hard to tell as i've only been trying it for about a week.

I will try the second amount of carbs (higher) you suggested as I want to try and retain/build muscles while dieting

[cassiegose]

That's ok Boss Man

Cassie, i've been ok on the lower recommendation. Maybe that's down to the fact I was on a no carb diet every 3 days so I can deal with the low carbs better. Aso for results, it's hard to tell as i've only been trying it for about a week.

I will try the second amount of carbs (higher) you suggested as I want to try and retain/build muscles while dieting

Good call on increasing the carbs a bit. This will help to retain more muscles while losing the fat. Do the increased carbs for a few weeks and report back on progress. Make sure to pay attention to energy levels, weight loss, and moods. Also, on the low carb days remember to bring your fats up to make up for reduced carbs.

[Boss Man]

Another thing you can do for future referance, if you're just looking for a straightforward Macronutrient change you can do on a daily basis, is when you cut Carbs, by around 10g per meal, you can add about the smae amount of Fat back in, as this creates a Carb deficeit, but promotes more Fat use as a secondary energy source, but being on a maintenance amount for calories, should preserve muscle mass.

I would do this many times in that situation, only about once, maybe twice, otherwise, you'd risk going too low, but if you were looking for a normal instance where you just want a Macro ratio for everyday, instead a Carb cycling scenario, that's one to explore.

Certainly I'm not trying to warn you off the Carb cycling. Stick with it and see what happens .