Calories v Carbs

Im looking to do a cut, but Im seriously confused here wit all des people who go on about keepin carbs low to cut fat after training/towards the end of the day. Could someone tell me what I should be lookin at? keeping calories under 2,400 according to my stats or keeping carbs very low? 

kcals

a cutting diet does not have to or need to be low carb

keep protein high, and use carbs to fuel your workouts and your working day

Although I have always cut by having carbs around morning training, with the rest of the day protien/fat meals, I've often wondered...if one 'preferred' eating carbs over fats could they cut succesfully if they were on target calorie wise? (assuming a sufficient intake of EFA's)

I hurt myself today, to see if I still feel. I focus on the pain, the only thing that's real. Trent Reznor- Nine Inch Nails.

Although I have always cut by having carbs around morning training, with the rest of the day protien/fat meals, I've often wondered...if one 'preferred' eating carbs over fats could they cut succesfully if they were on target calorie wise? (assuming a sufficient intake of EFA's)

I hurt myself today, to see if I still feel. I focus on the pain, the only thing that's real. Trent Reznor- Nine Inch Nails.

Cutting carbs first helps many people when cutting, but dropping carbs too low in an effort to cut, is a slipperly slope to making yourself carb sensitive. Try and keep all aspects of diet as high as possible, whilst still losing weight. Up the output, do more cardio etc before you begin to cut the food.

The main reason people cut carbs to reduce calories is that they are sensible and get the right amount of protein to keep their hard earned muscle.
when you do that you will get some fat as well - which means that 2 elements of your diet have already been pretty much set.
what you are left with is manipulating carbs to produce the dietary calorie deficit you need.

Which is why a cutting plan that works includes cardio - because there are 2 ways to get a calorie deficit - 1) cut calories 2) increase expenditure.

and the smart people know that it is better to expend 5000 and eat 4000 than itis to expend 2000 and eat 1000 - because on too few calories your body goes - oh bugger where did the food go - and starts in starvation mode - completely counterproductive when trying to be lean and muscluar

Les Willis
Nutrition Consultant
Healthy Action

I used to think I knew what busy was - now I am too busy to think about it!

Big Les


The main reason people cut carbs to reduce calories is that they are sensible and get the right amount of protein to keep their hard earned muscle.
when you do that you will get some fat as well - which means that 2 elements of your diet have already been pretty much set.

Just to clarify, Big Les. By this do you mean that by keeping protein high you are also getting your fats from chicken and beef, eggs etc and that this should be sufficient?

cheers.

I hurt myself today, to see if I still feel. I focus on the pain, the only thing that's real. Trent Reznor- Nine Inch Nails.

Yep the incidental fat from quality protein sources, including fish, is, imho, enough.

Im sure the fat guru's may say different :)

Les Willis
Nutrition Consultant
Healthy Action

I used to think I knew what busy was - now I am too busy to think about it!

As Les says it is for ease. Counting calories is for many just not practical.

Also add to this that another segment of people don;t handle carbohydrate to well then for a significant number reducing carb intake is the easiest way to get the result they want.

Just to add though that protein is kept high for muscle retention yes, but there's other things that protein does that help you stay lean or get leaner besides it's animo acids preventing your amino acids being used.

Registered Nutritionist
NSCA Strength & Conditioning Coach

Yep the incidental fat from quality protein sources, including fish, is, imho, enough.

Totally agree with you there.

stuart hamilton
Hamiltons Fitness
Colchester, UK
www.HamiltonsFitness.co.uk
www.HamiltonsHealth.com

Just to add though that protein is kept high for muscle retention

Go for adequate protein, but it's the continuation of your muscle building weights program that will keep your muscle, not your diet.

stuart hamilton
Hamiltons Fitness
Colchester, UK
www.HamiltonsFitness.co.uk
www.HamiltonsHealth.com

Big Les, Drewsky and hamiltons fitness:

Would you therefore suggest, then, that when bulking one should just concentrate on protein and carbs for calorie intake safe in the knowledge that fats are taken care of from protein sources?

(sorry for slight thread hijack, but I think it's relevant to OP's question)

Cheers

I hurt myself today, to see if I still feel. I focus on the pain, the only thing that's real. Trent Reznor- Nine Inch Nails.

hamiltonsfitness

Just to add though that protein is kept high for muscle retention

Go for adequate protein, but it's the continuation of your muscle building weights program that will keep your muscle, not your diet.

That's a partial quote and not really what I was getting in the sentence. I was actually saying don;t be blinkered and keep in mind the other advantageous properties of protein

As you and I both know , it's not this or that, you need both in place to effectively keep the muscle.

Registered Nutritionist
NSCA Strength & Conditioning Coach

ReRaise

Would you therefore suggest, then, that when bulking one should just concentrate on protein and carbs for calorie intake safe in the knowledge that fats are taken care of from protein sources?

Sure, this is probably a good way to look at it for some. However as you have to keep in mind different people thrive on different levels of fat/pro/cho: the nutrient itself is an issue (be it fat, pro or cho) but so also is where you find it (food types and quality) and also what it displaces when you have a lot of if.

I know people who could not reach their goals using the above method, I know those who could.

Registered Nutritionist
NSCA Strength & Conditioning Coach

hamiltonsfitness

Yep the incidental fat from quality protein sources, including fish, is, imho, enough.

Totally agree with you there.

Just as Oranges are not the only fruit, cod is not the only fish.

Without knowing what type(s) of fish someone is eating, only God can say that it's providing all the omega-3 fats required.

how did I know Nige was going to say that!

Les Willis
Nutrition Consultant
Healthy Action

I used to think I knew what busy was - now I am too busy to think about it!

ps: healthy diet includes oily fish at least once a week dont it :)

Les Willis
Nutrition Consultant
Healthy Action

I used to think I knew what busy was - now I am too busy to think about it!

200g of oily fish twice a week is better

Big Les


ps: healthy diet includes oily fish at least once a week dont it :)

It doesn't need to fish, oily or not, in it at all.

stuart hamilton
Hamiltons Fitness
Colchester, UK
www.HamiltonsFitness.co.uk
www.HamiltonsHealth.com

Stu: er according to an awful lot of people - a healthy diet does include fish.

Interestingly I have uncovered a fair bit of science study evidence that although a hypocalorific diet is the single largest determinant of muscle anabolism, that within that protein and carbohydrates have the anabolic effect - and that actually lipids are unimportant in terms of anabolism/anabolic signalling.

Which of course goes along with what is in this little article! http://articles.musclet...rticle-mass-gaining.aspx

Those who want to look at the importance of protein and carbohydrate (as well as proper training) who are of a scientific mind can read

Wilkinson, S., Phillips, S., Atherton, P., Patel, R., Yarasheski, K., Tarnopolsky, M. & Rennie, M. (2008) Differential effects of resistance and endurance exercise in the fed state on signalling molecule phophorylation and protein synthesis in human muscle. Journal of Physiology, 586 (15), pp.3701-3717. 



If you send me a pm with your email I can send on the pdf - its not open access
as far as I know

Les Willis
Nutrition Consultant
Healthy Action

I used to think I knew what busy was - now I am too busy to think about it!