Fix my daily kcal income.

[UcanDoSht]

Doing a low carb diet with max. 150g carbs, 250-300g proteins and 4000 kcal (5000 on training days) with a lot of sport mixed in. Running/cycling between train days and a refeed day with 600g carbs and low fat.

My nutrition is well-balanced but I struggle to meet my daily kcal needed, couldnt get up there on any day since I started the low carb diet. So I'm here to ask for some advice and/or meals you'd suggest me.

[Harzaka]

You shouldnt do low carb if you're doing sports / exercise that require alot from you.

Why are you skipping carbs? Whats the damn point...

[UcanDoSht]

Its an effective way to lose weight, while maintaining muscle mass.

[Harzaka]

Its an effective way to lose weight, while maintaining muscle mass.

And you're losing weight at 5 000 calories? Are you morbidly obese?

[UcanDoSht]

And you're losing weight at 5 000 calories? Are you morbidly obese?

You calculate and play around with your kcal. At 1,99m and 128kg on a training day its 5600 kcal to maintain my weight. You need a kcal deficit to lose weight, so going for 600 kcal deficit is actually alot. Why do I have to explain it in Sports & Fitness forum?

[Harzaka]

You calculate and play around with your kcal. At 1,99m and 128kg on a training day its 5600 kcal to maintain my weight. You need a kcal deficit to lose weight, so going for 600 kcal deficit is actually alot. Why do I have to explain it in Sports & Fitness forum?

I know how to lose weight.... Just eat carbs...

[Kezotar]

God.. No please don't..

First of all what is your weight? I find it hard to believe you weight over 300 lbs considering the protein amount.

You wont lose weight and gain muscles effecient. You have to either bulk up or cut. That's the rule.

Myself I'm training Monday to Friday with lower calorie intake, but keeping the protein at least 1 = lbs of weight. In addition I'm having cardio days at saturday and sunday only. The cardio has to be a low speed, 7-9 KM /hr. Depending on your heart rate, if your heart rate is too high you burn muscles if not enough carbs.

5000 Calories sounds sick.. You wont lose weight.. unless you run for about 6 hours daily saying the hourly calorie burn is 500.

[Zenvon]

5000 calories does indeed sound like a lot. However if you're 128kg of pure muscle and work out a lot then I guess it's fine..

Meals:
Chili chicken w. roasted tomato. Gotta love that stuff.

[Blueobelisk]

At 1,99m and 128kg on a training day its 5600 kcal to maintain my weight.

You definitely fucked up the math there man. No way 5600 Calories.

I just plugged your stats into here and it says "you need 3765 Calories/day to maintain your weight" which sounds a million times more reasonable than 5600.

Edit: I put you in with "moderate" activity. "Hard" activity puts you at 4100 to maintain.

[Rukentuts]

I know how to lose weight.... Just eat carbs...

Fat is a lot easier to burn in an aerobic workout than carbs.

[Harzaka]

Fat is a lot easier to burn in an aerobic workout than carbs.

So running and cycling dont burn carbs? Cool story bro. Go back to facebook and tell everyone how many times a day you exercise instead and read the thread.

[MC ALPACA FLAYME]

So running and cycling dont burn carbs?

Don't see anyone saying running and cycling don't burn carbohydrates, at least in this thread.

[Rdx]

Fat is a lot easier to burn in an aerobic workout than carbs.

Im confused by this statement. One does not simply choose to burn carbs or fat. At higher intensity aerobic exercise will burn a higher % of carbs to fat. At lower intensity your body will do opposite. If you body does not have glycogen available in the muscle/liver then one does not simply "burn more fat" to make up for the lack of carbs.....

To the OP.

couldnt get up there on any day since I started the low carb diet. )

This should be a sign that your body needs more carbs....

Dont confuse a low carb diet with a no carb diet...... Try eating "better" sources of carbs rather than less....

Lastly dont go insane counting cals..... While you might be able to accurately count your intake of cals there is going to be no way you can accurately calculate your expenditure. Use it as "guide line" but that is all......

[Demonakat]

Carbs burn before fat, so that statement was stupid.
Carbs are the fuel your body needs

If you're trying a low carb diet and trying to get 5k Calories a day, here's an idea: EAT CARBS. They are what your body goes to first for fuel.

With this 5k, I'm going to assume you are either a football player or an MMA fighter doing two a days?
If you're not either one, you DO NOT NEED that many calories, plain and simple.
Trying to maintain weight, you should take in the protein you need. You're trying to maintain fat? Take in the right amount of calories, don't do a silly "non carb diet" when you're looking at a massive 5k calories per day.
Why in the hell would you be trying a low carb diet when you have that many calories per day to consume? I just don't understand your logic.

I also don't understand the logic of the person claiming fat burns easier than carbs. He obviously doesn't know how the body works.

[UcanDoSht]

Football player indeed, just want to lose 5kg+ I've got over christmas in my semester break. Could be wrong with 5k kcals, but since I never got past 3600/day it didnt hurt me, and I still lost weight.

Not to be rude, while some of you gave me really awesome tips, I didnt ask for any further advise than how to get more kcals while not going over 150g carbs.

[GoodNewsEveryone]

Football player indeed, just want to lose 5kg+ I've got over christmas in my semester break. Could be wrong with 5k kcals, but since I never got past 3600/day it didnt hurt me, and I still lost weight.

Not to be rude, while some of you gave me really awesome tips, I didnt ask for any further advise than how to get more kcals while not going over 150g carbs.

Protein = 4 Cals per 1g
Carbs = 4 Cals per 1g.
Fat = 9 Cals per 1g.

If you want more calories you need to eat more fat.

It's also far more efficient btw to bulk up and cut down in cycles, with a low cal, high protein and good complex carbs intake during the cutting phase and a high cal, high protein and carb overload during the bulk phase.

But the numbers you are throwing out are pretty insane and counterproductive.

150g in a day isn't a low carb diet, the goal of a low carb diet is to limit the amount of glycogen in your muscles so you body switches over to fat ketosis much sooner during the day or exercise session. So you literally want as few carbs as possible.

[Labze]

Just to start off

Carbs burn before fat, so that statement was stupid.
Carbs are the fuel your body needs

My god, nobody gets it in this thread. Your body doesn't burn fat, protein nor carbs during cardiovascular training. It burns calories. At no point, does your body differentiate between different energy sources when it uses energy, it is all pretty much stacked together when digested. The loss of fat, from cardiovascular training all comes down to your overall calorie equation. If your body throughout the day has reached a deficit (which is archived purely by diet and assisted by training), then it will 'burn' fat to get the energy required for your body to function. Cardiovascular training has no direct influence on fat burning.

Now to the original question. My simple answer would be to up your carb intake, i suppose your bulking in which case carbs are almost equally as important as protein, both from a muscle building perspective, but also from an energy perspective, more energy gives better workouts so i don't see why your trying to limit it. However, i seriously doubt your need to get above 5000 calories a day, but i either i am wrong or your weight is going to tell you at some point.

If you insist on that many calories, AND low carbs then get some healthy fats. Almonds, Walnuts are great sources for both good quality protein and great fats, packed in calories. Avocados are great as well.

What i prefer to do if i feel stuffed through the day when bulking is getting lots of liquid calories. Milk, Juice, Smoothies (there are some neat recipes for protein smoothies around the web). This can all help to get that extra food down.

[Demonakat]

While you're working out, cardio or strength, your body turns carbs into ATP and then breaks those bonds. I could go into a more detailed analysis of how it does that, but I'm lazy. Carbs are ALWAYS the first to be burned. Proteins are amino acids, they get used up to rebuild cells. Fat is there to turn into fat. Your body will burn protein and fat when it's done with the carbs, but carbs are always the first to be used for energy, simply because they're the easiest to break down and be used for energy.


If you're trying to get up to 5k Calories a day without going over 150g of carbs, you need to consume more fat in your diet. You would get too full/sick from consuming too much protein.
Alcohol is 7 calories per gram, but that would also make you sick.
The best energy source would be, simply, carbohydrates. But if you're dead set against it, you need to take in more fat. Which is something I NEVER recommend, but if that's what you want, that's what you want.

[Eaglehorn]

Its an effective way to lose weight, while maintaining muscle mass.

not really... what kind of calories you consume, whether fat/protein/carb has nothing to do with losing weight. Calories are calories. If you want to lose weight you need to burn more calories than you consume. Cutting out a whole food group because you think it will help you to burn more fat is just wrong. If you are going to work out YOU NEED CARBS.

[Labze]

While you're working out, cardio or strength, your body turns carbs into ATP and then breaks those bonds. I could go into a more detailed analysis of how it does that, but I'm lazy. Carbs are ALWAYS the first to be burned. Proteins are amino acids, they get used up to rebuild cells. Fat is there to turn into fat. Your body will burn protein and fat when it's done with the carbs, but carbs are always the first to be used for energy, simply because they're the easiest to break down and be used for energy.


If you're trying to get up to 5k Calories a day without going over 150g of carbs, you need to consume more fat in your diet. You would get too full/sick from consuming too much protein.
Alcohol is 7 calories per gram, but that would also make you sick.
The best energy source would be, simply, carbohydrates. But if you're dead set against it, you need to take in more fat. Which is something I NEVER recommend, but if that's what you want, that's what you want.

Your wrong, your so wrong. As mentioned previously, your body doesn't differentiate the different energy sources. Glycogen is the main consumption for energy during working out, glycogen can be restored by either carbs, protein or fat. In the end, its mostly your caloric intake which determines your glycogen levels. Fat doesn't just turn into fat, unless your body has been fed too much energy throughout the day. If your body needs extra energy during exercising, muscles are as much of a target for breakdown as anything else, which is why many avoids excessive cardio training during bulk as it might increase muscle breakdown.

You would get too full/sick from consuming too much protein.

Excuse me, what? There is no evidence to suggest that you can get sick from overdosing protein unless you have an existing illness.

you need to take in more fat. Which is something I NEVER recommend, but if that's what you want, that's what you want.

You should, most people are getting too few fats. Of course it should be from healthy sources, but quality diets consists of a good chunk of fat.