T Nation

The Best Damn Diet and Carbs

#1

Hi,
I am trying to make a diet based on your new article.
“The Best Damn Diet for Natural Lifters”

What’s getting me is the carbs, so I would like to see if I understand it correctly.

I am 6’3", 175 lbs. (ectomorph)

Daily caloric intake on muscle building plan: 175x16=2800

Protein: 1,25 grams per lbs 218,75 = 220g

Carbs: 2800 (daily) - 880 (protein) = 1920 x0,6 (since I am carb tolerant I guess)=
1152 calories / 4= 288g of carbs!

Fats: 2800 (daily) - 1152 (carbs) = 1648 /9 = 183g of fat.

So
Protein 220g
Carbs 300g
Fat 183g

so meal wise:

  • Breakfast: 35g of protein and 30g fats
  • Lunch: 35g of protein and 30g fats
  • Snack: 35g of protein and 30g fats
  • Workout: 35g of protein and 100g of carbs (Plazma™)
  • Dinner: 35g of protein and 100g of carbs
  • Snack: 35g of protein and 100g of carbs

It just seems like alot! of carbs in a short time - but maybe its just me?

Any advice would be much appreciated.
PS: I am planning to do The Best Damn High-Volume Workout-Plan.

#2

Slight error. You forgot to factor in protein calories when determining fat, what you have is actually around 3700 cals as protein is 4 cals per gram

What you actually want going by your carb preference is
Pro 220
Carbs 300
Fat 80

#3

Cool, thanks!

Still a lot of carbs though :slight_smile:

#4

What would seem like not a lot?

#5

The example in the article is 250g of protein and 180g of carbs, seems more like “not a lot” :slight_smile:

I just wanted to doublecheck that the starting point of p: 220, c: 300, f: 80 sounds reasonable.

#6

Dude, you’re over 6 foot and weigh less than I do at 5’6. 300g of carbs is bird-seed. Double that figure and go from there. I’m 45 and eat way more than 600g of carbs a day.

2 Likes
#7

Fair enough :smiley:

#8

Plus, you categorized yourself as “carb tolerant”. Are you or aren’t you???

#9

It’s just you. What else can I say… 300g of carbs is actually not high. But because we have been brainwashed that low carbs are better, then it can look huge.

1 Like
#10

@Christian_Thibaudeau
I just reread the Best Damn Diet and it seems it is slightly in favour of fat loss over muscle gain. Muscle gain is there quite a lot but the part about carbs seems more towards fat loss.
For muscle gain do you still recommend the 40-60%? Or would you increase it, since your saying 300 grams is actually not a lot?

#11

Indeed. But you simply increase the caloric intake for muscle growth. The article explains how to adjust that depending on the rate of progression.

#12

It depends on your insulin sensitivity and rate of progression. Carbs can indeed increase muscle growth by being protein sparing (dereasing protein breakdown) and even anabolic by incresing mTOR, IGF-1 and insulin. BUT it is false to say that you will linearly increase growth by simply adding carbs.

#13

That’s another thing.
I hear people saying that this herb increases insulin sensitivity or that weight training does too. But how does one actually measure insulin sensitivity without spending a million bucks?

#14

You can do it yourself pretty less by using a glucometer. You test for fasted blood glucose levels. In a fasted state under 100 mg/dl is normal, above that it would indicate insulin resistanceand higher than 125mg/dl is an indication of diabetes.

You can also do a glucose tolerance test.

In a fasted state drink 75g of glucose (pretty much any simple liquid carb can do but it must provide 75g of simple carbs). Then measure blood glucose levels 2 hours later. If it’s less than 140mg/dl it’s normal (good insulin sensitivity), if it’s between 140 and 199, it’s a sign of insulin resistance. If it’s above 200 it’s a sign of diabetes.

A blood glucose meter costs as little as 20$

1 Like
#15

I actually have a blood glucose meter.
When I wake on average it is between 75-80mg/dl.

#16

That’s very good. It’s on the low end of normal, which is normally where you want to be.

You can try the glucose tolerance test to confirm the good insulin sensitivity.

1 Like
#17

Thanks a lot!

#18

Here’s another problem I just thought about.
Even though I have good insulin sensitivity and can tolerate a good amount of carbs, i still get slightly bloated after consuming carbs?

#19

That has not to do with either gut microbiome or intolerance to the food selection you made.

1 Like
#20

Mainly from sweet potato or rutabaga.