HELP - How many carbs???? - UK-Muscle Body Building Community

Lauren · 14-02-2005, 05:46 PM

Im always getting mixed reviews regarding carbs etc.

I have built a good muscle base since I have been training, which is 2 1/2 years now. I am looking at cutting it back so I can get more defined and ready for some photo shoots.
I am currently 5' 4"/5" ish and weigh 130lb (60Kg). I am looking for that cut look.

My diet is pretty clean and always is in the week. However when Saturday night comes it all goes to pot and carries on into Sunday!
This is a typical day at the moment.

8AM - 45 mins Cardio

9.30AM - porridge with raisins

11.30AM - protein shake
Fruit

1.00PM - Chicken breast
Jacket Potato

3.00PM - same as above

5.00PM - protein shake
Fruit

7.00Pm weight train

8.30/9PM - Steak
Salad
poached eggs

Sometimes I skip the 3pm meal as I have really lost my appetite - dont know why. I have been fine before.

My problem is I am not seeming to change the way I look at all in the past 4 months.
I did do an 8 week course of anavar in October and November and got some good gains. Such as my arms filled out and my legs slightly.
But I need to get my waist down and get some more definition going on! I have just started taking creatine also and am going to continue throughout. Only half a teaspoon each day.
Not sure if Im having too many carbs, enough protein??? Bearing in mind I dont have the biggest of appetities.

Any suggestions??? :confused: :confused: :confused: :confused: :confused:

**hackskii** · 14-02-2005, 06:46 PM

Sure,
Cardio in the morning, good job.

porridge and a protein in the morning, eggs or even whey powder in the porridge. If you add the whey, you should add a fat like butter or fish oils (caps).

11.30AM - protein shake
Fruit add a fat here like avacado, olives, nuts.....fish oils.....not all but pick one

I would start dropping the potato and add a vegetable here, this will help because of the lower GI of the vegetable and all the benefits of natural fibers, minerals and vitamins. Could add green beans, broccolli, cauldiflower (sp), etc.

I would keep the protein, carbs and fats together as this will slow down absorption and not spike blood sugars.
Stay away from the highly processed foods, sugars and hydrogenated oils.

Also, you can add a good EFA fat like the stuff in fish oils and have some nice soft skin as a side effect (good thing).

I hade great success with the zone diet 40/30/30
But some guys do something like 33/33/33
And some even do Atkins for like 21 days and drop alot of weight.

Personal preffrence really.

winger · 14-02-2005, 06:59 PM

9.30AM - porridge with raisins Need protein.

11.30AM - protein shake Fruit Food would be better IMO

1.00PM - Chicken breast Jacket Potato Swap the potato for a green veggie

3.00PM - same as above

5.00PM - protein shake Fruit Food would be better, save the shake for after your workout. This meal you can have more carbs for your workout. Maybe even a brown rice or you could actaully have your potato now.

7.00Pm weight train Now have that protein drink right after your weights.

8.30/9PM - Steak
Salad
poached eggs This is ok.

Does this help?

**Pscarb** · 14-02-2005, 08:45 PM

here is my tuppence worth..

8AM - 45 mins Cardio

9.30AM - porridge with raisins + Whey protein shake

11.30AM - protein shake + 1Tbsp Peanut butter

1.00PM - Chicken breast + Rice(Brown) or Low carb Pasta

3.00PM - same as above

5.00PM - protein shake + 1Tbsp Peanut butter

7.00Pm weight train

PWO-1 banana

8.30/9PM - Steak, Salad, poached eggs

i would have 1 fish oil capsule with each meal plus 5g glutimine b4 morning cardio and after training...

**hackskii** · 14-02-2005, 10:03 PM

What no vegetables?

That peanut butter better be the natural stuff with no trans-fats or hydrogenated oils.

**Pscarb** · 14-02-2005, 10:47 PM

it is the only type i use in fact i get it in 1kg tubs from a health shop and all it says under ingrediants is Peanuts.....

Veg is a personel thing mate to be honest i can only stomach veg some days others i can't even look at them....

the brown rice or low carb pasta is a good alternative to plain old Spuds especially if you put a Tbsp of Garlic infused Olive oil on after they are cooked...

winger · 15-02-2005, 03:31 AM

You are correct actually Pscarb. The fastest way to loose is on those shakes.

Very controled. To easy.

ChefX · 15-02-2005, 04:47 AM

or just fast.

**Pscarb** · 15-02-2005, 09:16 AM

i have just read a study in MD where a University took several studies on the use of MRP's for fat loss and they found that even if you replace one meal with a decent MRP you will loss fat/weight better and keep it off in the long run....exactly what i have been saying...

DB · 15-02-2005, 11:21 AM

add some eggs in there too much goodness to leave out imo

Lauren · 15-02-2005, 11:42 AM

Thanks to you all for adding your input.

I think I will try and stick to Pscarb's plan. I will probably add a few more veggies though in the meals.
What brand is this low carb pasta as I dont think I have ever seen this in the shops.?????
I cannot stand brown rice, it makes me gag!!!! YUK!
however Im not a fan of peanut butter either - any alternatives???

winger · 15-02-2005, 01:43 PM

Quote:

Originally Posted by Lauren

Thanks to you all for adding your input.

I think I will try and stick to Pscarb's plan. I will probably add a few more veggies though in the meals.
What brand is this low carb pasta as I dont think I have ever seen this in the shops.?????
I cannot stand brown rice, it makes me gag!!!! YUK!
however Im not a fan of peanut butter either - any alternatives???

Why dont you just tell us what you like then.

ChefX · 15-02-2005, 02:05 PM

Quote:

Originally Posted by Pscarb

i have just read a study in MD where a University took several studies on the use of MRP's for fat loss and they found that even if you replace one meal with a decent MRP you will loss fat/weight better and keep it off in the long run....exactly what i have been saying...

Don't beleive a word printed in that magazine, go read the actual study for yourself. (It is a fun reading mag though its full of BS

)

BUT you are correct, it showed that when people took an everyday poor diet with too many calories and too much carbs & fat, they replaced the meal with a high protein MRP and were able to loose the weight (fat) and able to keep it off.

Touche'

Lauren · 15-02-2005, 02:17 PM

I will probably add in almond nuts as I can stand them no worries.

Will let u all know how it goes!
Thanks!

**Pscarb** · 15-02-2005, 02:17 PM

Rob you are saying Muscular development is full of bulls$%^ i have to disagree in the past i have checked the refrences they have pritned and they have all come up trumps....it is the only mag i will buy now though...

Lauren
the pasta i am refering to is the carb options type you can get it in either Asda or Sainsbury's per 50g it has 17g Carbs(no sugar) and 14g protein although this is 2nd grade protein from wheat...
do you like oily fish if so you could add a tin of Mackeral with your 1st MRP you can get skinless/boneless in tomato sauce very nice......full of good fats..

14-02-2005, 05:46 PM	#1 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	HELP - How many carbs???? Im always getting mixed reviews regarding carbs etc. I have built a good muscle base since I have been training, which is 2 1/2 years now. I am looking at cutting it back so I can get more defined and ready for some photo shoots. I am currently 5' 4"/5" ish and weigh 130lb (60Kg). I am looking for that cut look. My diet is pretty clean and always is in the week. However when Saturday night comes it all goes to pot and carries on into Sunday! This is a typical day at the moment. 8AM - 45 mins Cardio 9.30AM - porridge with raisins 11.30AM - protein shake Fruit 1.00PM - Chicken breast Jacket Potato 3.00PM - same as above 5.00PM - protein shake Fruit 7.00Pm weight train 8.30/9PM - Steak Salad poached eggs Sometimes I skip the 3pm meal as I have really lost my appetite - dont know why. I have been fine before. My problem is I am not seeming to change the way I look at all in the past 4 months. I did do an 8 week course of anavar in October and November and got some good gains. Such as my arms filled out and my legs slightly. But I need to get my waist down and get some more definition going on! I have just started taking creatine also and am going to continue throughout. Only half a teaspoon each day. Not sure if Im having too many carbs, enough protein??? Bearing in mind I dont have the biggest of appetities. Any suggestions??? :confused: :confused: :confused: :confused: :confused: __________________ "Are you a Raver?" "No, Im straight!" :love:

14-02-2005, 06:46 PM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Sure, Cardio in the morning, good job. porridge and a protein in the morning, eggs or even whey powder in the porridge. If you add the whey, you should add a fat like butter or fish oils (caps). 11.30AM - protein shake Fruit add a fat here like avacado, olives, nuts.....fish oils.....not all but pick one I would start dropping the potato and add a vegetable here, this will help because of the lower GI of the vegetable and all the benefits of natural fibers, minerals and vitamins. Could add green beans, broccolli, cauldiflower (sp), etc. I would keep the protein, carbs and fats together as this will slow down absorption and not spike blood sugars. Stay away from the highly processed foods, sugars and hydrogenated oils. Also, you can add a good EFA fat like the stuff in fish oils and have some nice soft skin as a side effect (good thing). I hade great success with the zone diet 40/30/30 But some guys do something like 33/33/33 And some even do Atkins for like 21 days and drop alot of weight. Personal preffrence really. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

14-02-2005, 06:59 PM	#3 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,259 Blog Entries: 1	9.30AM - porridge with raisins Need protein. 11.30AM - protein shake Fruit Food would be better IMO 1.00PM - Chicken breast Jacket Potato Swap the potato for a green veggie 3.00PM - same as above 5.00PM - protein shake Fruit Food would be better, save the shake for after your workout. This meal you can have more carbs for your workout. Maybe even a brown rice or you could actaully have your potato now. 7.00Pm weight train Now have that protein drink right after your weights. 8.30/9PM - Steak Salad poached eggs This is ok. Does this help? __________________ 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. Last edited by winger; 14-02-2005 at 07:02 PM.

14-02-2005, 08:45 PM	#4 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,175	here is my tuppence worth.. 8AM - 45 mins Cardio 9.30AM - porridge with raisins + Whey protein shake 11.30AM - protein shake + 1Tbsp Peanut butter 1.00PM - Chicken breast + Rice(Brown) or Low carb Pasta 3.00PM - same as above 5.00PM - protein shake + 1Tbsp Peanut butter 7.00Pm weight train PWO-1 banana 8.30/9PM - Steak, Salad, poached eggs i would have 1 fish oil capsule with each meal plus 5g glutimine b4 morning cardio and after training... __________________ 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. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

14-02-2005, 10:03 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	What no vegetables? That peanut butter better be the natural stuff with no trans-fats or hydrogenated oils. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

14-02-2005, 10:47 PM	#6 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,175	it is the only type i use in fact i get it in 1kg tubs from a health shop and all it says under ingrediants is Peanuts..... Veg is a personel thing mate to be honest i can only stomach veg some days others i can't even look at them.... the brown rice or low carb pasta is a good alternative to plain old Spuds especially if you put a Tbsp of Garlic infused Olive oil on after they are cooked... __________________ 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. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

15-02-2005, 03:31 AM	#7 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,259 Blog Entries: 1	You are correct actually Pscarb. The fastest way to loose is on those shakes. Very controled. To easy. __________________ 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.

15-02-2005, 04:47 AM	#8 (permalink)
ChefX Getting HUGE! Join Date: Jan 2005 Location: A Secret Laboratory outside of Washington DC Posts: 1,870	or just fast. __________________ *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* *The Regimen X Bodybuilding System by The Family of X* In the great Greek poem by Constantine Cavafy titled "Ithaka," We are reminded that it is the voyage and the adventures on the way that count, not the arrival itself.

15-02-2005, 09:16 AM	#9 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,175	i have just read a study in MD where a University took several studies on the use of MRP's for fat loss and they found that even if you replace one meal with a decent MRP you will loss fat/weight better and keep it off in the long run....exactly what i have been saying... __________________ 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. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

15-02-2005, 11:21 AM	#10 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,223	add some eggs in there too much goodness to leave out imo __________________ DB 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. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-02-2005, 11:42 AM	#11 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	Thanks Thanks to you all for adding your input. I think I will try and stick to Pscarb's plan. I will probably add a few more veggies though in the meals. What brand is this low carb pasta as I dont think I have ever seen this in the shops.????? I cannot stand brown rice, it makes me gag!!!! YUK! however Im not a fan of peanut butter either - any alternatives??? __________________ "Are you a Raver?" "No, Im straight!" :love:

15-02-2005, 02:17 PM	#14 (permalink)
Lauren The Lady Of The Manor Join Date: Jan 2005 Location: Bedfordshire, UK Posts: 2,291	I will probably add in almond nuts as I can stand them no worries. Will let u all know how it goes! Thanks! __________________ "Are you a Raver?" "No, Im straight!" :love:

15-02-2005, 02:17 PM	#15 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,175	Rob you are saying Muscular development is full of bulls$%^ i have to disagree in the past i have checked the refrences they have pritned and they have all come up trumps....it is the only mag i will buy now though... Lauren the pasta i am refering to is the carb options type you can get it in either Asda or Sainsbury's per 50g it has 17g Carbs(no sugar) and 14g protein although this is 2nd grade protein from wheat... do you like oily fish if so you could add a tin of Mackeral with your 1st MRP you can get skinless/boneless in tomato sauce very nice......full of good fats.. __________________ 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. Nutrition is your greatest anabolic agent everything else is just the icing on the cake