Question on Diet - Carbs and wholefoods

[Duracell_Bunny]

After checking my daily intake I was averaging below my BMR, oops!

This week I've upped my intake slightly.

A while ago I went on a major cut and shredded off a good 10% bodyfat. Since then I've maintained around 12% and got stuck around 160-165 pound range.

The trainer I had for my cut did an excellent job - although since then my carb intake has been extremely low. My trainer (even when trying to gain weight) advised me against eating foods such as wholemeal bread, pasta and rice. As this was inflaming my gut. I don't really think I'm matching the symptoms for Coeliac Disease although my stomach does feel bloated a lot of the time.

Is it safe for me to gradually start getting back on the whole foods? Without these it's very difficult to get the calories down.

Before my cut I had a different PT - I used him when I started working out properly for the first time and the guy didn't do a great job. While he got me on the whole foods (i.e. 300g of pasta for a meal) after a few months I did gain size but with loads of fat, I didn't like to the look of my body. I'm worried about this happening again.

I'm also wanting to keep the cardio up, say two days a week of 10-20mins. While I know this could slow muscle building, I'd rather have it this way to keep the fat off.

 

[user43770]

It's all about your daily calorie total, dude. Lately, I've been following the Leangains method, which recommends high carb/ low fat on workout days, high fat/ low carb on off days. Protein is high every day. Your body needs more carbs/ calories on workout days. Unless you're a professional bodybuilder, I don't see how cheating a little is going to hurt you. Just stay within your calorie total.

 

[marmel75]

I use a form of carb cycling as well...

50/30/20 C/P/F on workout days
30/40/30 C/P/F on non workout days

Also I cycle my caloric intake week by week in the program I am on...

 

[Bible_Belt]

advised me against eating foods such as wholemeal bread, pasta and rice. As this was inflaming my gut. I don't really think I'm matching the symptoms for Coeliac Disease although my stomach does feel bloated a lot of the time.

If you had celiac, you would know it. It causes vitamin and mineral deficiencies; typically iron is the first one noticed. You would be tired all the time and either sickly skinny or obese. They are just now figuring out that half of the people with celiac are obese; the nutritional deficiencies caused by celiac trigger the starvation response in the body and makes all possible calories be stored as fat. Most newly-diagnosed celiacs had previously thought they had IBS, GIRD, reflux, Chrohn's, or some other intestinal problem.

If you want get lean, all you have to do is time your carb intake to fall within about a six hour window of time after some very high intensity cardio, like boxing or grappling for a couple hours and then running sprints afterward. If you do that, it does not matter what type of carb you consume; it will still build muscle and not fat. Post-workout carbs can be sugary junk; they can even be beer :cheer: