Dieting guidelines for fat-loss

[janedoe]

I am on a high fat/moderate protein (carbs under 20 g/day) diet right now, but in a few weeks, I will be transitioning myself back to eating more carbs. I've read so much about the right things to eat at the right times in the right macronutrient ratios right before/after a workout ... my head is spinning. I can't keep it all straight. I would like to hear about some simple dieting guidelines to follow if your goal is fat-loss.

For example, in a thread about bodybuilding mistakes, B-Natural wrote this:

Originally Posted by B-natural

Carbs and Protein spike insulin, so don't have too much protein with a high carb meal, and don't eat high GI carbs outside of PWO and the early a.m. oh and for the keto dieters, follow those instructions.

So the guideline might be:
1) Don't eat too much protein with a high carb meal
2) Don't eat high GI carbs outside of PWO and early AM

Do you have any to add to my list? I would appreciate any responses to this. Thanks in advance!

[RisingAgainst]

As far as the too much protein/carb thing, make sure you don't go over 50/50 either way is all.

Let me help ya out here:


Morning - first meal, only time aside from post workout for high GI carbohydrates.

2 hours preworkout - depending on diet, no carbs, sometimes no fats.

nothing until workout

post workout - protein shake (whey) is a must. optional high GI carb intake is possible when not on a particular diets. NO FATS

no less than 1 hour post workout - fairly good solid meal - high protein/mod carb/as little fat as possible.

Pre-bed - good time to make sure throughout the evening you don't eat carbs, casein protein is good before bed.

[PUSHINW8]

I made it a point to take casein before bed a while back, and it definatly helped me throw on some lean muscle..

[janedoe]

Awesome!! Thanks RA and Pushin! So here's my list to follow so far:

1) Don't eat too much protein with a high carb meal (No more than 50carbs/50 protein per meal)
2) Don't eat high GI carbs outside of PWO and early AM
3) 2 hours preworkout, no carbs/no fats
4) PWO, have whey and high GI carb and NO FATS
5) 1 hour PWO (or earlier), solid meal with high protien/mod carbs/little to no fat
6) Try not to eat carbs in the evening
7) Have casein protein before bed

Does anyone have anything else to add? Thank you both, again!!!

[RisingAgainst]

Originally Posted by janedoe

Awesome!! Thanks RA and Pushin! So here's my list to follow so far:

1) Don't eat too much protein with a high carb meal (No more than 50carbs/50 protein per meal)
2) Don't eat high GI carbs outside of PWO and early AM
3) 2 hours preworkout, no carbs/no fats
4) PWO, have whey and high GI carb and NO FATS
5) 1 hour PWO (or earlier), solid meal with high protien/mod carbs/little to no fat
6) Try not to eat carbs in the evening
7) Have casein protein before bed

Does anyone have anything else to add? Thank you both, again!!!

Yup looks good, but the casein thing isnt a must...

[janedoe]

When would it be (in)appropriate to take casein? Thanks RA!

[RisingAgainst]

Originally Posted by janedoe

When would it be (in)appropriate to take casein? Thanks RA!

Actually most claim beneficial effects in the morning, post workout, and at night-time.. I am not opposed to caseins use, but I find it rather expensive considering its meager results.

[B-natural]

The rise in insulin is bodyweight dependent as well as your sensitivity to insulin, so with your light weight, I would go more with 30/30 -35/35 50/50 is fine for the near 200 club

[RisingAgainst]

Originally Posted by B-natural

The rise in insulin is bodyweight dependent as well as your sensitivity to insulin, so with your light weight, I would go more with 30/30 -35/35 50/50 is fine for the near 200 club

I was giving a %age not figures lol 50% carb and 50% protein not 50g/50g

[janedoe]

Thanks for the clarification, B! I actually misunderstood RA's numbers, and also thought he meant 50grams of carbs/50 grams of protein. LOL. But in this hypothetical meal, what cals can be chalked up to fat? If I am understanding this correctly, than none??