Carbs, love or hate them? Too many and we will have spillage that is stored as fat, not enough and the body cannibalizes your hard earned muscle for energy, so what to do? But of course lets use them for our advantage....so grab a seat on the Keys Express and learn how we will have this food group in your corner! So if your goal is fat loss and your workout few times a week multiply your target weight by 1 ( ie 180lbs = 180 grams of carbs per day) If your above average gym exerciser (5 or 6 visits per week) and train 1hr plus per session you should be 2x your carbs per goal weight ( ie 180lbs= 360 grams of carbs per day) and finally for the competitive athletes out there you will be 3x your ideal bodyweight ( ie 180= 540 grams of carbs per day) Another method is to fluctuate the intake of carbohydrates over a five day period (again using the 180lb example) So first our protein amount is 150 grams per day over 4-5 meals then for Day1; 180 grams of carbs per day, Day 2; 150 grams per day, Day 3; 120 grams per day, Day 4; 90 grams per day, Day 5; back to 180 grams per day etc.
The beauty of this plan is days 1 and 2 you use carbs for energy and days 3 and 4 fat is your fuel because of the low carb count and just when the brain picks up on the lack of calories and will ramp down the metabolism..... day 5 appears ( back to the normal levels of Day 1) plus with the protein counts up you feel full and also muscle is not used for energy. So i told you Mr. Carb was not a bad guy, just had to learn about him and how to use him in our fitness and nutrition goals.
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