ExcelMale
Menu
Home
What's new
Latest activity
Forums
New posts
Search forums
What's new
New posts
Latest activity
Videos
Lab Tests
Doctor Finder
Buy Books
About Us
Men’s Health Coaching
Log in
Register
What's new
Search
Search
Search titles only
By:
New posts
Search forums
Menu
Log in
Register
Navigation
Install the app
Install
More options
Contact us
Close Menu
Forums
General Health & Fitness
Nutrition and Supplements
Need help. Need to gain weight, but reduce carb intake... Low carb with muscle gain
JavaScript is disabled. For a better experience, please enable JavaScript in your browser before proceeding.
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an
alternative browser
.
Reply to thread
Message
<blockquote data-quote="madman" data-source="post: 254297" data-attributes="member: 13851"><p>How many grams of carbs are you currently taking in?</p><p></p><p>Definitely would not go any lower than 150-200 mg/day if maintaining let alone adding any lean mass to your frame is the goal.</p><p></p><p>Following a Keto/carnivore diet would be a bad move as you will have a hard time adding mass even in a calorie surplus especially if you are what would be considered a hard gainer.</p><p></p><p>If increased mass/strength gains are your goal then consuming complex carbs is critical especially if you are naturally lean or have a hard time putting on weight and from the previous pics you have posted you definitely fall under this category.</p><p></p><p>Best to stick with low GI carb sources and pay attention to the GL which is even more critical.</p><p></p><p>Spread your carb intake throughout the day 4-5 small meals will help you keep the GL down.</p><p></p><p>Adding a whole protein source or vegetables that contain soluble/insoluble fiber or healthy fats alters the GI and slows down digestion/absorption of the carb.</p><p></p><p>Adding in some protein and fats with each meal will dampen the spike.</p><p></p><p>You should be well aware of all the low GI complex carbs to choose from.</p><p></p><p>Many also tend to overlook the fact that the type of starch will have a big impact.</p><p></p><p>Aside from GI (glycemic index) and GL (glycemic load) starch is not just starch as there are 3 types of starch- amylose, amylopectin, and resistant starch and they all behave differently in the body.</p><p></p><p>Amylose is broken down/absorbed more slowly and can also be converted into resistant starch when cooled.</p><p></p><p>Amylopectin is broken down/absorbed quickly.</p><p></p><p>Many carbs contain different ratios of amylose/amylopectin.</p><p></p><p>For example, when talking about rice-basmati and parboiled rice (long-grain) contains higher amounts of amylose and has a lower GI whereas sushi (short-grain), Calrose, and rice arborio (medium-grain), and jasmine (long-grain) mainly contain amylopectin and have a higher GI</p><p></p><p>The one that many love to hate our beloved potato which is full of nutrients gets so much hate when in reality there are potatoes such as russet, Idaho, and Yukon gold which have a higher GI as they mainly contain amylopectin starch, and then there are new potatoes, red bliss and the newly developed Carisma which have low-moderate GI as they contain more amylose.</p><p></p><p>Waxy potatoes tend to be low-medium GI and starchy potatoes tend to be higher GI.</p><p></p><p>A carb is not simply a carb just as starch is not just simply starch. It is much more complex than that and if one states all carbs are evil and health deteriorating then they would be narrow-minded!</p><p></p><p>I was always a hard gainer and had a hard time adding mass.</p><p></p><p>High-carb (500-600 grams), moderate protein, and low-moderate fat have always been my go-to.</p><p></p><p>Spread evenly over 5 meals.</p><p></p><p>Upwards of 4000 cal/day.</p><p></p><p>Packed on a lot of mass over the years.</p><p></p><p>I love complex carbs LOL!</p><p></p><p></p><p></p><p></p><p>[URL unfurl="true"]https://www.excelmale.com/forum/threads/cholesterol-lowering-crestor-vs-niacin.21117/#post-179386[/URL]</p></blockquote><p></p>
[QUOTE="madman, post: 254297, member: 13851"] How many grams of carbs are you currently taking in? Definitely would not go any lower than 150-200 mg/day if maintaining let alone adding any lean mass to your frame is the goal. Following a Keto/carnivore diet would be a bad move as you will have a hard time adding mass even in a calorie surplus especially if you are what would be considered a hard gainer. If increased mass/strength gains are your goal then consuming complex carbs is critical especially if you are naturally lean or have a hard time putting on weight and from the previous pics you have posted you definitely fall under this category. Best to stick with low GI carb sources and pay attention to the GL which is even more critical. Spread your carb intake throughout the day 4-5 small meals will help you keep the GL down. Adding a whole protein source or vegetables that contain soluble/insoluble fiber or healthy fats alters the GI and slows down digestion/absorption of the carb. Adding in some protein and fats with each meal will dampen the spike. You should be well aware of all the low GI complex carbs to choose from. Many also tend to overlook the fact that the type of starch will have a big impact. Aside from GI (glycemic index) and GL (glycemic load) starch is not just starch as there are 3 types of starch- amylose, amylopectin, and resistant starch and they all behave differently in the body. Amylose is broken down/absorbed more slowly and can also be converted into resistant starch when cooled. Amylopectin is broken down/absorbed quickly. Many carbs contain different ratios of amylose/amylopectin. For example, when talking about rice-basmati and parboiled rice (long-grain) contains higher amounts of amylose and has a lower GI whereas sushi (short-grain), Calrose, and rice arborio (medium-grain), and jasmine (long-grain) mainly contain amylopectin and have a higher GI The one that many love to hate our beloved potato which is full of nutrients gets so much hate when in reality there are potatoes such as russet, Idaho, and Yukon gold which have a higher GI as they mainly contain amylopectin starch, and then there are new potatoes, red bliss and the newly developed Carisma which have low-moderate GI as they contain more amylose. Waxy potatoes tend to be low-medium GI and starchy potatoes tend to be higher GI. A carb is not simply a carb just as starch is not just simply starch. It is much more complex than that and if one states all carbs are evil and health deteriorating then they would be narrow-minded! I was always a hard gainer and had a hard time adding mass. High-carb (500-600 grams), moderate protein, and low-moderate fat have always been my go-to. Spread evenly over 5 meals. Upwards of 4000 cal/day. Packed on a lot of mass over the years. I love complex carbs LOL! [URL unfurl="true"]https://www.excelmale.com/forum/threads/cholesterol-lowering-crestor-vs-niacin.21117/#post-179386[/URL] [/QUOTE]
Insert quotes…
Verification
Post reply
Share this page
Facebook
Twitter
Reddit
Pinterest
Tumblr
WhatsApp
Email
Share
Link
Sponsors
Forums
General Health & Fitness
Nutrition and Supplements
Need help. Need to gain weight, but reduce carb intake... Low carb with muscle gain
This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.
Accept
Learn more…
Top