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Carb and Fat Intake. Am I Over-Complicating Things?

nutrition

#1

Alright, I’m stuck on this question and I haven’t found a clear answer yet. I already know protein intake is ~1g per pound of bodyweight, but…

  • How do I ratio fat and carb intake? How do I know which to fluctuate if I gain or lose too much weight?

  • I’ve been told that since I’m on the fatter side, I would have better luck on a low card and high fat diet?

  • Or am I just over-complicating things? How could I simplify my nutrition plan? Thanks.

Here are my stats if that matters:
Age: 19
Height: 6"
Weight: 190 lbs

Bench: 195
Dead: 255
OHP: 115
Squat: 225
BF: 18-20%? (don’t think this matters)


#2

My personal opinion is that you are over-complicating things. You’re only 19, and at 6’ and 190 you are pretty darn close to a weight you should be perfectly happy with. Also, starting to obsess over food macros can lead you down a road you don’t want to go (unless you are interested in competing or something).

Why not focus on eating whole foods and using performance and well-being as your measuring sticks? My experience has told me this is a much better way to live than weighing food and wondering if an apple will push me over my daily carb limit.

So, if a year from now you still weigh the same but can bench 250, squat 315, and double the amount of pull ups you are currently doing, you did good.


#3

Thanks for the response, but isn’t caloric intake an important part of getting stronger?


#4

If you want it simplified, just make sure you’re in a slight surplus, with more protein, less carbs. Just go and enjoy lifting dude. You’re 19. You’ll be fine.


#5

Yes, that’s why I said to use your performance and well being as measuring sticks. If you’re feeling good, sleeping well, and making progress in the gym then that’s more satisfying and healthier than feeling like crap but pushing ahead because the scale in your bathroom or your macro calculator is telling you it’s all good.


#6

Edit: CCH is like as much as you want as long as you don’t go over daily calories


#7

Let’s be honest - anyone coming in here knew based off of the title that you were overthinking this.

Caloric deficit: scale goes down
Maintenance: scale stays the same
Surplus: scale goes up

Low carb works
Low fat works
High carb works best if fat is restricted
High fat works best if carbs are restricted

Most keto advocates will tell you that protein must be 20% of intake or less, and while that may be effective for fat loss, I am and have always been of the opinion that no matter what the diet, if muscle gain is anywhere on your goal list, high protein diets work. 1g/lb minimum. Some will say .8,g, I have no conclusive evidence to dispute that. Just eat enough protein.

Nutrition is simple, but simple doesn’t mean it can’t be difficult. It is usually the most difficult part of achieving results in the gym, whether you struggle to gain or lose weight. But there are a ton of approaches. The one that you are most likely to stick to is the one that you should always select.


#8

Besides, even if you do get the specific answers you’re looking for, you really want to measure everything, as in LITERALLY everything EVERY MEAL that you eat just to make sure you’re getting that 1g/lb of protein or x number of fat and y number of carbs?

No one’s gonna stop you, but if you don’t have plans on going pro or even just competing, you really think you have to do it?


#9

Also tweak carbs as required.


#10

I suggest you read this and follow it.

It is easier in my opinion to eat lean meat and control fat by adding in avocados/olive oil, as protein is pretty much non-negotiable while fat can be adjusted as long as you’re getting enough.

It becomes very easy to track calories if you’re eating non-processed food. Set a target calorie intake, then set the protein to the 1g/lb standard and adjust carb and fat accordingly. As the diet suggests, drop certain foods/amount of said food if you’re gaining weight, and then add certain foods/amount of said food if you’re losing weight too rapidly.

It takes a lot of experimentation to figure out what works for your goals.


#11

Where is this from again?


#12

RP Diet 2.0 by Renaissance Periodisation (Mike Israetel et al.)


#13

Sounds like a good source