How much carb during week?

[Zestok]

I know there aren't any set answers to this, need some general guidelines. I tend to keep carbs peri-workout and depend on the psychological effect of at least some pump during workout but I want to maximize fat loss and maintanance/increase in muscle mass.....never heard that one before, huh! Anyway, would appreciate recommendations about grams of carbs during week. I know I could experiment with this but would like to here some recommendations as to where to start, i can play with the variables from there. I tend to get rather depleted on keto or cycled carbs, so I'm thinking about a full day refeed to start and then monitor return to baseline from there.

[bruce777]

Bump

[Macho Man]

You gave people trying to help ZERO information specific to your size, bf, current diet, etc. No one will throw out numbers or advice blindly, it wouldn't be fair to you or them.

[Zestok]

You gave people trying to help ZERO information specific to your size, bf, current diet, etc. No one will throw out numbers or advice blindly, it wouldn't be fair to you or them.

OK, let's try again. Some stats:

Height: 6'2"
Weight: 237
BF%: 17 (estimated)
Current diet: very close to LM's TKD
Training: Blend of HIT/DC, HIIT cardio 1x week, low intensity cardio 2x week, usually split chest with back, legs and abs, shoulders and arms but this varies with more "traditional" splits.

I've reduced weight from about 250 using paleo and TKD but have really hit a plateau in fat loss.... muscle is starting to go as well. I know I can't keep all the muscle I had at 250, but would like to minimize loss. I guess what I'm after are some parameters, for example, LM in his CKD will recommend <30 grams CHO across the board as a blanket level.

[Theseus]

I plugged those stats into my magic calculator and it said: 4.5g per hour.

Maybe post your diet and refeed to get an even more exact decimal number.

[Zestok]

I plugged those stats into my magic calculator and it said: 4.5g per hour.

Maybe post your diet and refeed to get an even more exact decimal number.

sure I'll get right on that. :suspiciou

[d4damage]

I plugged those stats into my magic calculator and it said: 4.5g per hour.

Maybe post your diet and refeed to get an even more exact decimal number.

4.5g per hour ?

[metal rail]

I am 6' 215 between 12-15% BF ectomorph, thinking about starting around 150 grams of carbs a day does any one have any opinions weather this would be a good starting range?

[DOHCrazy]

I plugged those stats into my magic calculator and it said: 4.5g per hour.

Maybe post your diet and refeed to get an even more exact decimal number.

Lol.

OP: You just need to pick a number and try it for a few weeks.

I am 6'1, 236, can see my top 4 abs, but I'm still pretty soft.

Training days I get about 125g, off days its <50, and then twice a week I have a 'free meal,' on a training day.

.

[LG1]

Lol.

OP: You just need to pick a number and try it for a few weeks. .

^^^ I violently agree!:hail:

[bigoso]

gotta echo DOH here....just gotta pick a number and stick with it for a while, adjust from there

[Zestok]

Lol.

OP: You just need to pick a number and try it for a few weeks.

I am 6'1, 236, can see my top 4 abs, but I'm still pretty soft.

Training days I get about 125g, off days its <50, and then twice a week I have a 'free meal,' on a training day.

.

Taking this advice this week. Training days 75-100 g, mostly around workout and non-training days <30 is the goal. Am also trying 24 hr. refeed Friday p.m. through Saturday p.m. Will give this some time and see.

[mass_chaos]

Taking this advice this week. Training days 75-100 g, mostly around workout and non-training days <30 is the goal. Am also trying 24 hr. refeed Friday p.m. through Saturday p.m. Will give this some time and see.

Why start with a 24 hr refeed? I though it was advised to start low and add time as you lean out.

[bbjeff86]

Why start with a 24 hr refeed? I though it was advised to start low and add time as you lean out.

That is what SKIP advises... however some people have success with longer refeeds... my guess would be that he is using 24hr Friday night-Saturday night because it's more enjoyable and gives you some sanity on the weekend... this is what I utilize (though I'm doing a recomp/muscle gain program).

[mass_chaos]

That is what SKIP advises... however some people have success with longer refeeds... my guess would be that he is using 24hr Friday night-Saturday night because it's more enjoyable and gives you some sanity on the weekend... this is what I utilize (though I'm doing a recomp/muscle gain program).

Thats why I was confused. I can see on a muscle gain/recomp but the whole weekend may slow progress if he is cutting. I may be wrong because everyone is different.