First, you should know what carbohydrates you tolerate well... if you don't go figure that out. If you're unsure what I mean, it's simply this: If you're anything like me and consume oats, I become bloated and well... that ain't fun lol. Now, since you've crossed those intolerable foods of the list here we go:
I'm going to assume you know your maintenance calories, including activity. If you don't... here you go:
What you need to do is workout your BMR:
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp, contest, etc.)
So, from there over the course of 1 or 2 weeks you'll be testing X amount of carbs at maintenance... If you lose fat during that time and maintain weight while feeling great and not bloated... you're either in the butter-zone, or close... increase the carbs until you don't change weight or weight increases slightly (this will be the bloat/glycogen), feel lethargic and bloated. This is an important step because this is what we set-out to do. We need to be able to eat the exact amount of carbs to keep your glycogen full and not spill-over into fat as this is the best growth and fat melting environment you can possible be in.
So there you have it, pretty simple... as with everything it just takes time. Again, if you need help send me an email or comment below.
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