when to reduce carbs? - UK-Muscle Body Building Community

jessie1 · 07-01-2007, 11:19 AM

hi,

This is my first post, trying to get in condition for the end of april but not sure what amount of carbs i should be eating right now, how much to reduce it by, and when to reduce it?

Also is it better to do alot of cardio at the start of the diet and do less in the weeks leading up to the show, or limited cardio now and build up more as the weeks get on?

confused, thanx

chrisj22 · 07-01-2007, 12:00 PM

Hi mate,

Post up your diet & we'll take a look. It's impossible to give you any information without knowing information about you first.

What's your stats?

SportDr · 07-01-2007, 01:28 PM

Quote:

Originally Posted by jessie1

hi,

This is my first post, trying to get in condition for the end of april but not sure what amount of carbs i should be eating right now, how much to reduce it by, and when to reduce it? Right now your carbs should be at 40% of your calories from good carbs. As for carb cycling/tapering/loading you will need to ask Pscarb/Tinytim/Ninepack/DB etc, they are the competitors here.

Also is it better to do alot of cardio at the start of the diet and do less in the weeks leading up to the show, or limited cardio now and build up more as the weeks get on? Bump for the competors.

confused, thanx

I think you start cutting end of January but it really depends where you are at now. Post your stats BF% diet/training etc so Pscarb etc have soemthing to go on, some pics would be helpful too.

SD

**Pscarb** · 07-01-2007, 03:37 PM

there is by no means a hard and fast amount of carbs you should or should not eat as this depends on so many things like Metabilosm, fat amount, training and cardio regime etc etc..

Are you getting ready for a show? if you are then work out how many carbs maintains your current weight then structure a carb cycling regime around that amount by using it as a high day.
When carb cycling i like to stick my protein at 1.5g per lb of bodyweight throughout the diet no matter the amount of carbs being eaten...

here is an example carb cycling regime pretty much like the one i will be using for my show on the 29th of April...

Begin with an amount of carbs you know will allow you to drop weight so say you are eating 500g now then use something like this...
High day - 500g
Moderate day - 250g
Low day - 125g
Very low day - 50g (this is not always needed)

i would always cycle over a 7 day period something like this

Sun - Very low day
Mon - Low day
Tues - Moderate day
Wed - high day
Thurs - Very low day
Fri - Low day
Sat - High day or re-feed day depending on your goals and how hard it is for you to lose fat.

so that is the carbs now i also rotate my fat levels mainly from good sources like salmon, Udo's, nuts and seeds etc etc now through my time i have worked out my levels unfortunately i cannot say what would work for you as an individual without seeing how you react to a diet and anyone who says they can are liars.....so here is my fat cycle..

High day - 25g
Moderate day - 75g
Low day - 100g
Very low day - 125g (this is not always needed)

this is how i do my carb cycling and as you can see it is not rocket science but it works for me and many others who i coach.....

jessie1 · 08-01-2007, 10:27 AM

Hey thankyou very much for your relpies, i am also getting ready for a comp on April 29th.
I'm afraid i'm a bit crap when i comes to measuring out food groups and tend not to do it when of course i should! I have only been training weights for 1 year but competed in the north west nabba show last april, i didnt do great and i dont expect to this time but i really want to go back with a huge improvement as u can understand. i'm not in great shape now:

height; 5"1 (short ****!)
weight; 115lbs
I dont know my body fat but i'll get it asap on get it posted, i reckon it may be around 19-20% which is really bad isnt it?

Diet:

meal 1 - half cup oats and 4 egg whites

meal 2 - turkey and brown pasta + tbsp olive oil

meal 3 - prawns and small potato, mix veg + tbsp olive oil

meal 4 - 4 egg whites

I'm getting 2 litres of water down my neck but i will of course increase this as much as i can? should i post what i train?

thankyou again

**Pscarb** · 08-01-2007, 11:37 AM

ok Jessie there are a few basics which you must stick to if you want to be succesful onstage..

1 - Weigh all your food this includes - Protein/Carbs/Fats if you do not weigh your food you cannot work out what you are eating if you do not know this then how can you alter your diet to make progress??

2 - Drink a minamum of 3.5L ed

3 - Take a good MultiVit and Mineral complex twice a day along with a B-complex and Vit c tablets...

you have 16 weeks before your show and i feel from what you say your BF% is you need to get going with the diet....here is a diet i place everyone on i coach for the first two weeks to gauge how there body reacts follow this diet for the next 2 weeks to the letter and let us know how your physique has changed....

Meal 1:
6 whole eggs

Meal 2:
Two scoops of Extreme Protein with 1 serving of natural peanut butter with water.

Meal 3:
7 oz. of lean meat with large bowl of salad with 1 Tbsp flax oil and vinegar

Meal 4:
Two scoops of Extreme Protein with 1 serving of natural peanut butter with water.

Meal 5:
7 oz. lean meat with 1 serving of cashews

Meal 6:
7 oz. lean meat with 1 serving of cashews.

Cheat Meal once a week on a Saturday or Sunday you can eat anything you want for one hour

The salad will consist of lettuce/tomatoes/cucumber/onions thats it....

This is extreme and will need you to focus but if you follow this diet you will lose fat and maintain muscle....

Open a free account on FitDay.com you will be able to track you daily foods on this site...

The Natural Peanut Butter comes from health food stores make sure the ingrediants on the jar just say Peanuts and nothing else...

hope this helsp mate and good luck...

jessie1 · 08-01-2007, 02:16 PM

Thankyou so much for your posts, i know i have to measure wot i'm eating will start, 2 problems with this diet thought (real sorry to be a pain) i find that protein shakes hold weight for me and so i never take them (is this bad? am i just being crazy?) and i cant eat six eggs for breakfast i just couldnt i think i'd be sick? Should i just shut up and do it or is there alternatives? also how much is a serving?

sorry to be a nuisance! jessie

ps what show are you doing if you dont mind me asking?

**Pscarb** · 08-01-2007, 04:27 PM

Quote:

Originally Posted by jessie1

i find that protein shakes hold weight for me and so i never take them ?

I would say that you are using the wrong protein shake or you are using Milk in your shakes??

Quote:

Originally Posted by jessie1

i cant eat six eggs for breakfast i just couldn't i think i'd be sick? ?

Why can't you eat eggs?? you can scramble, boil, poach or make them in to an omelette...

Quote:

Originally Posted by jessie1

how much is a serving??

A serving is approx 50g

Quote:

Originally Posted by jessie1

ps what show are you doing if you dont mind me asking?

I am doing Class 4 at the NABBA West Britain

jessie1 · 09-01-2007, 10:52 AM

Hey, Sorry for being difficult, but it was just protein no carbs or fat in it? and i always made it with water? Can you name a good one that i could buy? Also eat 3 egg whites for breakfast i just dont think i could eat 6 WHOLE ones ha

07-01-2007, 11:19 AM	#1 (permalink)
jessie1 Newbie Trainer Join Date: Jan 2007 Location: North West Posts: 4	when to reduce carbs? hi, This is my first post, trying to get in condition for the end of april but not sure what amount of carbs i should be eating right now, how much to reduce it by, and when to reduce it? Also is it better to do alot of cardio at the start of the diet and do less in the weeks leading up to the show, or limited cardio now and build up more as the weeks get on? confused, thanx

07-01-2007, 03:37 PM	#4 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,522	Re: when to reduce carbs? there is by no means a hard and fast amount of carbs you should or should not eat as this depends on so many things like Metabilosm, fat amount, training and cardio regime etc etc.. Are you getting ready for a show? if you are then work out how many carbs maintains your current weight then structure a carb cycling regime around that amount by using it as a high day. When carb cycling i like to stick my protein at 1.5g per lb of bodyweight throughout the diet no matter the amount of carbs being eaten... here is an example carb cycling regime pretty much like the one i will be using for my show on the 29th of April... Begin with an amount of carbs you know will allow you to drop weight so say you are eating 500g now then use something like this... High day - 500g Moderate day - 250g Low day - 125g Very low day - 50g (this is not always needed) i would always cycle over a 7 day period something like this Sun - Very low day Mon - Low day Tues - Moderate day Wed - high day Thurs - Very low day Fri - Low day Sat - High day or re-feed day depending on your goals and how hard it is for you to lose fat. so that is the carbs now i also rotate my fat levels mainly from good sources like salmon, Udo's, nuts and seeds etc etc now through my time i have worked out my levels unfortunately i cannot say what would work for you as an individual without seeing how you react to a diet and anyone who says they can are liars.....so here is my fat cycle.. High day - 25g Moderate day - 75g Low day - 100g Very low day - 125g (this is not always needed) this is how i do my carb cycling and as you can see it is not rocket science but it works for me and many others who i coach..... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

08-01-2007, 10:27 AM	#5 (permalink)
jessie1 Newbie Trainer Join Date: Jan 2007 Location: North West Posts: 4	Re: when to reduce carbs? Hey thankyou very much for your relpies, i am also getting ready for a comp on April 29th. I'm afraid i'm a bit crap when i comes to measuring out food groups and tend not to do it when of course i should! I have only been training weights for 1 year but competed in the north west nabba show last april, i didnt do great and i dont expect to this time but i really want to go back with a huge improvement as u can understand. i'm not in great shape now: height; 5"1 (short ****!) weight; 115lbs I dont know my body fat but i'll get it asap on get it posted, i reckon it may be around 19-20% which is really bad isnt it? Diet: meal 1 - half cup oats and 4 egg whites meal 2 - turkey and brown pasta + tbsp olive oil meal 3 - prawns and small potato, mix veg + tbsp olive oil meal 4 - 4 egg whites I'm getting 2 litres of water down my neck but i will of course increase this as much as i can? should i post what i train? thankyou again

08-01-2007, 11:37 AM	#6 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,522	Re: when to reduce carbs? ok Jessie there are a few basics which you must stick to if you want to be succesful onstage.. 1 - Weigh all your food this includes - Protein/Carbs/Fats if you do not weigh your food you cannot work out what you are eating if you do not know this then how can you alter your diet to make progress?? 2 - Drink a minamum of 3.5L ed 3 - Take a good MultiVit and Mineral complex twice a day along with a B-complex and Vit c tablets... you have 16 weeks before your show and i feel from what you say your BF% is you need to get going with the diet....here is a diet i place everyone on i coach for the first two weeks to gauge how there body reacts follow this diet for the next 2 weeks to the letter and let us know how your physique has changed.... Meal 1: 6 whole eggs Meal 2: Two scoops of Extreme Protein with 1 serving of natural peanut butter with water. Meal 3: 7 oz. of lean meat with large bowl of salad with 1 Tbsp flax oil and vinegar Meal 4: Two scoops of Extreme Protein with 1 serving of natural peanut butter with water. Meal 5: 7 oz. lean meat with 1 serving of cashews Meal 6: 7 oz. lean meat with 1 serving of cashews. Cheat Meal once a week on a Saturday or Sunday you can eat anything you want for one hour The salad will consist of lettuce/tomatoes/cucumber/onions thats it.... This is extreme and will need you to focus but if you follow this diet you will lose fat and maintain muscle.... Open a free account on FitDay.com you will be able to track you daily foods on this site... The Natural Peanut Butter comes from health food stores make sure the ingrediants on the jar just say Peanuts and nothing else... hope this helsp mate and good luck... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

08-01-2007, 02:16 PM	#7 (permalink)
jessie1 Newbie Trainer Join Date: Jan 2007 Location: North West Posts: 4	Re: when to reduce carbs? Thankyou so much for your posts, i know i have to measure wot i'm eating will start, 2 problems with this diet thought (real sorry to be a pain) i find that protein shakes hold weight for me and so i never take them (is this bad? am i just being crazy?) and i cant eat six eggs for breakfast i just couldnt i think i'd be sick? Should i just shut up and do it or is there alternatives? also how much is a serving? sorry to be a nuisance! jessie ps what show are you doing if you dont mind me asking?

09-01-2007, 10:52 AM	#9 (permalink)
jessie1 Newbie Trainer Join Date: Jan 2007 Location: North West Posts: 4	Re: when to reduce carbs? Hey, Sorry for being difficult, but it was just protein no carbs or fat in it? and i always made it with water? Can you name a good one that i could buy? Also eat 3 egg whites for breakfast i just dont think i could eat 6 WHOLE ones ha

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