LifterElite
New member
To make things easier for everyone, I'm going to break down two approaches to manipulating carb intake for fat loss. One method might result in some muscle loss but could be quicker, while the other will definitely help you get shredded but will take more time.
I want to clarify that I'm not an expert in the field, but I’ve learned a lot through trial and error and by reading widely available fitness literature. So, the information I'm sharing is not new or secret—anyone can access it with a bit of research.
Both methods I’ll explain will depend on your current body weight and how to adjust your macronutrients (carbs, proteins, fats) to effectively shed body fat. The basic rule of thumb for a healthy diet plan is that your macronutrient ratio should be 3 parts carbs, 2 parts protein, and 1 part fat (3:2:1).
Example Breakdown (for a 200 lb male with a healthy body fat percentage):
• Total caloric intake: 3700 calories
• Carbs: 462.5g (1850 calories)
• Protein: 308.5g (1234 calories)
• Fat: 68.5g (617 calories)
To estimate your own macronutrient needs, a simple formula is:
• 2g of carbs per pound of lean body weight
• 1.5g of protein per pound of lean body weight
• 0.5g of fat per pound of lean body weight
Note: Lean body weight is your total body weight minus your body fat. For example, if you’re 225 lbs with 10% body fat, your lean body weight is 202.5 lbs.
So for a 200 lb person, the breakdown would be:
• 400g carbs
• 300g protein
• 100g fat
This totals up to about 3700 calories.
Two Methods for Reducing Body Fat
Method 1: Gradual Carb Reduction
1. Calculate your macronutrient requirements as I just showed.
2. Focus on carbs. For week 1, cut your carb intake in half.
3. In week 2, cut your carb intake in half again, and continue at this level until you reach your goal.
For example, if you're starting with 200g of carbs:
• Week 1: 200g of carbs
• Week 2: 100g of carbs
• Week 3 and beyond: 100g of carbs
The idea is to gradually decrease carbs, giving your body time to adjust to the energy deficit and use fat stores for energy. This method is effective, but it can be more taxing on your body at first, so it's important to listen to how your body responds.
Method 2: Carb Cycling
This method uses varying carb intake throughout the week:
• Monday & Tuesday: Lower carbs (0.5-1g per pound of body weight)
• Wednesday: Increase carbs (1-2g per pound of body weight)
• Thursday & Friday: Lower carbs again (same as Monday/Tuesday)
• Saturday: Blitz carbs (2-3g per pound of body weight)
• Sunday: Lower carbs again
You can adjust this schedule depending on your workout days. Ideally, increase carbs on days when you're training larger muscle groups like legs or back, as this will help refuel your body for intense workouts.
Tracking Your Progress
Once you reach your fat loss goal, you can reverse the process to start gaining muscle. Increase your carb intake gradually until you find the point where you're gaining muscle without adding too much fat. This "sweet spot" will vary from person to person, but it’s key to understanding how your body responds.
For example, here’s what my own approach looks like:
• Carbs: 100-150g/day (cutting), 200g/day (maintenance), 300g+/day (muscle building)
• Protein: 200-250g/day (maintenance), 300g/day (muscle building)
• Fats: 75-100g/day (maintenance), 100-125g/day (cutting)
Ultimately, it's all about understanding how your body gains and loses weight. Everyone’s metabolism is unique, and your goal should be to find the right balance for you.
Thank for reading!
I want to clarify that I'm not an expert in the field, but I’ve learned a lot through trial and error and by reading widely available fitness literature. So, the information I'm sharing is not new or secret—anyone can access it with a bit of research.
Both methods I’ll explain will depend on your current body weight and how to adjust your macronutrients (carbs, proteins, fats) to effectively shed body fat. The basic rule of thumb for a healthy diet plan is that your macronutrient ratio should be 3 parts carbs, 2 parts protein, and 1 part fat (3:2:1).
Example Breakdown (for a 200 lb male with a healthy body fat percentage):
• Total caloric intake: 3700 calories
• Carbs: 462.5g (1850 calories)
• Protein: 308.5g (1234 calories)
• Fat: 68.5g (617 calories)
To estimate your own macronutrient needs, a simple formula is:
• 2g of carbs per pound of lean body weight
• 1.5g of protein per pound of lean body weight
• 0.5g of fat per pound of lean body weight
Note: Lean body weight is your total body weight minus your body fat. For example, if you’re 225 lbs with 10% body fat, your lean body weight is 202.5 lbs.
So for a 200 lb person, the breakdown would be:
• 400g carbs
• 300g protein
• 100g fat
This totals up to about 3700 calories.
Two Methods for Reducing Body Fat
Method 1: Gradual Carb Reduction
1. Calculate your macronutrient requirements as I just showed.
2. Focus on carbs. For week 1, cut your carb intake in half.
3. In week 2, cut your carb intake in half again, and continue at this level until you reach your goal.
For example, if you're starting with 200g of carbs:
• Week 1: 200g of carbs
• Week 2: 100g of carbs
• Week 3 and beyond: 100g of carbs
The idea is to gradually decrease carbs, giving your body time to adjust to the energy deficit and use fat stores for energy. This method is effective, but it can be more taxing on your body at first, so it's important to listen to how your body responds.
Method 2: Carb Cycling
This method uses varying carb intake throughout the week:
• Monday & Tuesday: Lower carbs (0.5-1g per pound of body weight)
• Wednesday: Increase carbs (1-2g per pound of body weight)
• Thursday & Friday: Lower carbs again (same as Monday/Tuesday)
• Saturday: Blitz carbs (2-3g per pound of body weight)
• Sunday: Lower carbs again
You can adjust this schedule depending on your workout days. Ideally, increase carbs on days when you're training larger muscle groups like legs or back, as this will help refuel your body for intense workouts.
Tracking Your Progress
Once you reach your fat loss goal, you can reverse the process to start gaining muscle. Increase your carb intake gradually until you find the point where you're gaining muscle without adding too much fat. This "sweet spot" will vary from person to person, but it’s key to understanding how your body responds.
For example, here’s what my own approach looks like:
• Carbs: 100-150g/day (cutting), 200g/day (maintenance), 300g+/day (muscle building)
• Protein: 200-250g/day (maintenance), 300g/day (muscle building)
• Fats: 75-100g/day (maintenance), 100-125g/day (cutting)
Ultimately, it's all about understanding how your body gains and loses weight. Everyone’s metabolism is unique, and your goal should be to find the right balance for you.
Thank for reading!
