carbing up

hi all
i need your expert advice again regarding my diet.

i am currently following a diet which consists of
300 - 320g protein/ day
120-140g carbs/day
50-65g fat/day

my weight is remaining constant however my bodyfat is dropping steadily which is great. this has been greatly attributed to the strictness of the diet plus the fasted cardio at around 65% heart rate

now i have read the dieting stickies on this forum several times and wanted to enquire whetehr i would need my 4th day after the above mentioned to be a carb up day. Doc suggests in the sticky that on the fourth day, you should eat 1/3 of the above protein. the other two thirds should be added onto your carbs. that way your calories would stay the same as your low carb day. so my carb up day would look like this
100 - 105g protein/day
320 - 350g carbs/day
50-65 g fat/day

my questions basically are:
1) is it necessary to have a carb up day
2) will it have any negative impact on my fat loss

my main goal is to try to drop fat however i dont want to lose strength and/or too much size

thanks guys

1) yes as it will boost thyroid levels, in manipulating your carbs and fats and protein ratios you will replenish glycogen stores,boost leptin levels and get the metabolic rate going

2) depending on if u go to heavy on the calories. but the way u are planning a carb up no it wont negatively affect u...

how much should come from fruit

none... fructose is a shit source of carbs in my opinion.other than pinapple cos if the digestive enzymes.

DJ roughly how many calories does a guy with my stats need in order to build muscle and keep fat minimal. im 1,98m and103kg.

the reason im asking is coz this low carb method has me losing strength. my muscles are also looking flat and i dont maintain a pump after my workouts. oh im 32 yrs old if that makes a diff

www.anabolicsteroids.co.za/forum/10-diet...on/56925-dieting-101

ice-rip wrote: DJ roughly how many calories does a guy with my stats need in order to build muscle and keep fat minimal. im 1,98m and103kg.

the reason im asking is coz this low carb method has me losing strength. my muscles are also looking flat and i dont maintain a pump after my workouts. oh im 32 yrs old if that makes a diff

looking flat will happen for too little carbs or carbs in the wrong place,loosing strength will be from too few calories or to much cardio.how long are u actually trying to attempt to maintain a pump for? i dont work with a calculator for calories etc,i work with certain amounts of protein,certain amounts of carbs,and certain amounts of fats all correctly placed,half the guys who get diets from me actually start eating alot more which stimulates the metabolism,and also they do minimal cardio to start to so that they just keep stimulating the metabolic rate....how many calories have u cut from your diet...

roughly 500. but i have ammended that now. have to play around till i get the right fit. i think that 500 cal cut was too drastic

not really,depending on where it was coming from....i think to be honest u should put the full 500 back in,then play around with ratio's carb timing etc and then add in cardio 3-4x a week and see where that goes...but your height and weight 2400 calories is LOW... i am 94kgs at the moment,i have even cut my cardio back to 30mins and i am eating 3000 calories,at a 40:30:30 ratio,and i am still dropping fat. and i am only 1.8m.u have been under eating the whole time...that 2400calories should be getting u lean with out even doing cardio.

thanks DJ. I was getting lean and when u add 40 min cardio to that i think that the cals were too low. that really told a story when my weight sessions lost intensity and some strength.

my maintanence with harris benedict calculator is 2900 odd. i am currently working on 2700 cals and will continue with my cardio to create more deficit cals. this seems to be working much better for me. my split is 50p/30c/20f.

i think u or DOC said that u shouldnt cut cals too drastically when trying to get lean or u will sacrifice muscle. rather drop by 200 cals and burn the rest through training. is that theory correct?

You can go up to 500 calories either way, bulking or cutting..

ice-rip that was doc and he has hit the nail on the head,cutting cals too low and doing to much cardio will give u metabolic shut down...

I was taking low carbs for a while and then DJ told me one day to do a carb up in his way. And damn. 3 days after the carb up i dropped 2-3 kg's. It was sick. i was stuck on 88-89kg for 5 weeks before that,not cheating or anything. and after carbing i dropped like a mofo and looked awesome.

Regards

so many little tricks to dieting - so little time lol

just loads of experience bud....

now lets say my maintainence cals are2900 /day and im currently on 2700 cals to drop bf. now when i reach my desired bf% and wanna start bulking do i first increase to 2900 on my maintainance or can i increase to 200 cals past maintainence to bulk to3100 cals. will the immediate400cal cause fat gain or should i go in stages by upping by 200 cals for a few weeks 1st

depends on what the 400calories come from in terms of macros

it will still be 50/30/20