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Old 09-10-2014, 07:11 AM   #1
Joseph Regan
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Those who use very little carbs and high fat

For those of you who use very little carbs (When i refer to carbs i am not talking about veggies, i am talking about yams, rice etc…) and higher fats, what are your macros looking like.

I am trying to make the best macro breakdown and wanted to see what you are doing. My protein is about 200g ed and i want to add more fats though out the day. I usually crossfit 4 days a week and hit the regular gym 2 days a week.

200 lbs
5'11"
Pretty muscular
15% Bf

Trying to get BF way down, lean out but keep adding muscle.

Any info is greatly appreciated.

JR
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Old 09-10-2014, 07:27 AM   #2
Dare Vodusek
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Re: Those who use very little carbs and high fat

I aim my protein at around 150g and the rest fats and some carbs.

On rest days, almost zero carbs, but defo under 50g, but on a workout days I have a cup of rice so around 100-120g of carbs.

So 150g protein, 50/120g carbs, the rest are fats calculated based on my activity. 3000-4000kcal total.
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Old 09-11-2014, 12:14 PM   #3
Adam Shreim
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Re: Those who use very little carbs and high fat

What are you eating on a regular basis to intake that much fat in your diet? I ask because avocados, oils and almonds get pretty old, pretty fast.
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Old 09-11-2014, 12:34 PM   #4
Dare Vodusek
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Re: Those who use very little carbs and high fat

Breakfast: half a can of coconut milk, half avocado, some berries and real vanilla
Snack: home made liver pate
Pre-workout: bulletproof coffee with 100g fats(omega 3, ghee, coconut oil and MCT)
PWO some cheese and pancetta
Dinner: minced beef, chicken breast, cup of rice, a few spoons of ghee
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Old 09-11-2014, 01:25 PM   #5
Richard Colon
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Re: Those who use very little carbs and high fat

I know I'm not contributing much to answering your question but I have my own question?

Why very little carbs?

You are at 15% BF, 200lbs and pretty muscular. Combine that with hitting some sort of gym (Crossfit or regular) a total of around 6x per week...well sounds to me like you either want a bit more "swole" or a bit more "beast mode".

In this case, swole = bodybuilder and beastmode = athlete. Look at the best looking bodies on the planet (bodybuilders) and take the best performing people on the planet (athletes) and you'll see that they eat TONS of carbs.

Carbs are important for training. They are required for athletes.
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Old 09-11-2014, 01:31 PM   #6
Sean Dunston
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Re: Those who use very little carbs and high fat

Quote:
Originally Posted by Dare Vodusek View Post
I aim my protein at around 150g and the rest fats and some carbs.

On rest days, almost zero carbs, but defo under 50g, but on a workout days I have a cup of rice so around 100-120g of carbs.

So 150g protein, 50/120g carbs, the rest are fats calculated based on my activity. 3000-4000kcal total.
Quote:
Originally Posted by Dare Vodusek View Post
Breakfast: half a can of coconut milk, half avocado, some berries and real vanilla
Snack: home made liver pate
Pre-workout: bulletproof coffee with 100g fats(omega 3, ghee, coconut oil and MCT)
PWO some cheese and pancetta
Dinner: minced beef, chicken breast, cup of rice, a few spoons of ghee
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories


You've listed a diet of:
150g protein = 600 Cal
120g carbs = 480 Cal

Which is under 1,100 calories.

You'd need over 220g fat to get you to your 3000 Cal per day goal, or 330 Cal fat to get you to 4,000 calories per day. I don't see you coming close to that with the above sample daily diet. Where do the rest of the calories come from?
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Old 09-11-2014, 01:53 PM   #7
Kerry Kubla
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Re: Those who use very little carbs and high fat

^^^

That Bullet proof coffee alone probably has close to 1000 Kcal, at least I know mine does. If he is taking in other fat from the Avacado Cheese and other fats it shoud be pretty easy to get to that 3000 Kcal
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Old 09-11-2014, 01:53 PM   #8
Dare Vodusek
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Re: Those who use very little carbs and high fat

Today I had ~3500kcal

More than half of coconut milk: 500kcal, 50g fat
140g liver pate: 450kcal, 35 fat, 5 carb, 30 protein
BP coffee, 750kcal, 85g fat
Pancetta, 50g, 200kcal, 15 fat, 14 protein
Goat milk cheese, 100g, 250kcal, 20 fat, 16 protein
Minced beef/pork meat, 180g, 450kcal, 36g fat, 31g protein
Chicken breast 160g, 180kcal 37g protein
100g rice, 350kcal, 77 carb
Ghee, 25g, 220kcal, 25g fat

A fist of macadamia nuts on top, dunno macros for that.

If you sum everything, how much do you get?
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Old 09-11-2014, 04:56 PM   #9
Luke Sirakos
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Re: Those who use very little carbs and high fat

Quote:
Originally Posted by Dare Vodusek View Post
Breakfast: half a can of coconut milk, half avocado, some berries and real vanilla
Snack: home made liver pate
Pre-workout: bulletproof coffee with 100g fats(omega 3, ghee, coconut oil and MCT)
PWO some cheese and pancetta
Dinner: minced beef, chicken breast, cup of rice, a few spoons of ghee
Why would you consume 900 calories of fat as a preworkout drink? I mean, I don't understand why you would eat the way you do at all but that is the most head scratching of all.
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Old 09-11-2014, 11:26 PM   #10
Dare Vodusek
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Re: Those who use very little carbs and high fat

Short answer; to fuel my workout, I usually burn 1200-1400kcal during it.

Longer one; as much as I would like to have most of my daily calories PWO I cannot as I workout from 3 to 5pm, so to do something like 3000kcal from 5pm till 9pm is impossible for me, trust me, I tried. I am talking about real quality food, not some supplements. So I had to split "the dosage".
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