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Ok... and... what about 1g/lb for protein and 20-25% cals from fat? Those are out the window if you are to get hypercaloric at 100g carbs, so that's what I was asking about. Not a problem??
Edit: if you take Bryan Haycock's advice, he would say what I said above; keep the protein & fats around those levels, and adjust your carbs to your goal (bulk or cut). That would imply that you're not gonna gain on 100g carbs, at least that's how I interpret it.
Just looking for an understanding.
It's a diet template.
First your worry about requirements, that is those aspects of the diet that are non-negotiable.
1. Set calories according to goal. I don't give a **** what anybody else says, calories are still the primary determinant of what's going to happen. You can mix and match foods until the cows come home but, at the end of the day, it still comes down to energy balance.
2. Ensure protein requirements (1 g/lb is fine for the most part). Let's say, for the sake of convenience that this works out to about 25% of total calories (which it will at maintenance calories, give or take).
3. Ensure a minimum of dietary fat (20-25% fat is fine for this) with some proportion of that from EFA's
Technically speaking that is all that is *required* of a diet. Consider it a starting point.
Now we can worry about what may be ideal or optimal.
for mass gains, I would personally start folks at a baseline of 100 g carbs/day. This is to avoid ketosis (and all of the hormonal effects involved, pretty much all of which are negative from a muscle gain standpoint). Yeah, fine, some people can gain muscle on less carbs than that (usually by eating assloads of protein to generate glucose that way) but that'd be the low minimum. even at
50 g/day you significantly reduce the need for gluconeogenesis from protein, I certainly see little benefit to going lower than that. you could also use a different value, such as 1 g/lb if you preferred to set it relative to weight. whatever.
On training days, to that I'd add a minimum of 5 grams of carbs for every 2 work sets done. So if you do 24 total sets, you need 5 grams * 12 = 60 grams of carbs. That'd put you at 160 grams of carbs for the day. You'd just refill the glycogen used by the training session with that approach; no more no less. given that total calories were high enough, I'd consider that sufficient for mass gains.
You'd generally still have some calories left over that you needed to fulfill. On a 2500 cal/day diet, 160 g/day is about 25% of total calories. That means we've used up 75% of the day's calories: 25% from protein, 25% from fat, 25% from carbs. That leaves 25% unaccounted for.
Where tehy come from is going to depend on the individual.
You can put them into carbs for a total of 50%.
You could put them into protein.
You could put them into fat.
You could split them across the macros.
Going to depend on issues of insulin sensitivity, genetics (some people do better with higher fat and lower carbs, other the converse), and all of that shit.
For dieting, you go through the same basic machinations, set calories, get protein and fat requirements met and then worry about the rest of your calories depending on individual needs.
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