The Healthy Thread

Out of context: Reply #617

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  • Continuity5

    shape, you seem to be having an awful lot of difficulty making the distinction between simple carbohydrates, and complex ones, and drawing (harmful) conclusions that 'all carbs are evil'.

    So, let me give you a refresher on the basics of carbohydrates that you *should* have learned in primary school health class, at the same time you were learning about the food pyramid.

    Complex carbohydrates — so-called because they're formed in long, complex chains — are used by both muscles and the brain for energy. Because of their complexity, they're metabolised more slowly, and any surplus is stored not just in the liver, but also in muscle tissue in the form of glycogen for later use. Compex carbohydrates are essential for powering your body through, well, life, and are found in such nutrition-rich sources as fruits, vegetables, legumes, and grains.

    And, yes, that includes wheat.

    Further, complex carbs can be further sub-divided into starchy carbs (featuring naturally-occuring sugars) and fibrous carbs (containing soluble and insoluble fibre). Both perform essential tasks in maintaining good health.

    Simple carbohydrates are largely refined sugar. The stuff you add to your coffee. That chocolate bar. The HFCS in your can of Coke. Those carbs — by virtue of their refinement — are absolutely devoid of nutrition, and are responsible for massive blood sugar spikes that lead to things like diabetes and obesity.

    Telling people to only eat 100 g of carbs per day is utterly irresponsible. If you're doubting starchy and fibrous carbs are any good for you, the hint is in the word that describes carbs themselves: macronutrient. Nutrient. As in: fucking good for you.

    If you want to go all-in with new-agey, pseudo-scientific arse-gravy that tells you to stop eating all carbs ever, fine, but that's on you. Keep it to yourfuckingself.

    And just so you know ...

    I eat 3 010 kcal per day at the moment, with a macronutrient breakdown of:

    Protein: 194 g/day
    Carbohydrates: 328 g/day
    Fat: 97 g/day

    I'm 183 cm tall, weight 80 kg, and am at sub-12% BF.

    How do I do it?

    Well, for one, I exercise. I lift 5 days a week.
    For another, I eat a balanced diet that makes sure I account for all of my macronutrient needs throughout the week. That balanced diet contains protein from both food and supplements, starchy and fibrous carbs from grains (including wheat) and nuts, fruits, and veg, and healthy unsaturated fats, as well as animal fats.

    And guess what? I'm at the healthiest I've ever been, putting on lean muscle mass, have no problems with my liver or cholesterol, am not even close to being diabetic, and am in excellent cardio health. Not bad for 328 g/day of carbs, amirite?

    And another thing you may need reminding about:

    1 g of both protein and carbohydrates each contain 4 kcal.
    1 g of fat (regardless of source or nature) contains 9 kcal. Over *double* the number of calories are the other two macronutrients.

    The point? It's not fucking carbs that will make you fat and diabetic. It's eating a number of calories in enormous surplus of your daily calorie needs that will make you fucking fat and diabetic.

    So, shape, if you're going sit there and dispense health 'wisdom' about cutting out essential macros, go with:

    1) Reducing overall calorie intake to below your TDEE to reduce fat, if required. Otherwise eat at your TDEE;
    2) reducing the amount of fat you intake *first* to ensure you have enough energy through carbs, and enough muscle mass maintenance with protein (0.8 g/kg body weight for the average — mostly sedentary, which I suspect you of being — adult, and between 1.6-2.2 g/kg body weight for active adults who exercise frequently and regularly).

    Fucking hell.

    Continuity 5Permalink
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    • lol, when I saw you list your macros, I knew you were one of them barbellers. Serious question: how much of the 194 protein is powder?garbage
    • TBH, 79 grams. Trying to eat that much protein in a day from whole foods is mission impossible, because it would throw both my macros and overall calorie intakeContinuity
    • ... through the roof.Continuity
    • Seriously. I don't believe anybody that claims they hit those macros without powder.garbage
    • I'm only bodyweight / free weights these days. When I used to lift I was on a ridiculous powder / supplement routine and.. my toilet hated my guts. Literally.garbage
    • 100g = potatoes, whole grain rice, etc. but I stand corrected anyway, and thank you for an informative post.shapesalad
    • @cont Forgot to ask: Do you have a single bucket of powder that you recommend? The top of my fridge has a lonely spot.garbage
    • I use this stuff:
      https://www.myprotei…      Continuity
    • The flavours are actually palatable, and it doesn't have that off-putting funky smell whey protein often hasContinuity
    • The only way to live without carbs is if you're sitting on your ass all day.
      Carbs are the best fuel.      palimpsest
    • Cheers, I'll look into it. I might just start eating more meat and get back on the Animal Pak.garbage
    • Something about swallowing 8 pills in the morning makes one think "welp, better make this worth it".garbage
    • @garbage
      What pills are you swallowing?      palimpsest
    • Continuity, do you do cardio?drgs
    • Nah, no *intentional* cardio right now, cos I'm bulking. That said, I walk almost everywhere, and I'm not really all that idle.Continuity
    • https://www.pulsin.c…shapesalad
    • People from Ray Peat camp love carbs, btw
      http://haidut.me/?s=…      drgs
    • ^ get the non-flavoured ones, mix faba bean, pea and whey proteins ones with wheat grass and spirulina = perfect protein powder.shapesalad
    • @pamp https://www.amazon.c…garbage
    • ^ MIA there is creatine monohydrate. Besides protein, it's a must-have.Continuity
    • #detoxpalimpsest
    • Creatine farts.. now there's a smell I've not smelt in a long time.garbage
    • creatine makes you bald.zardoz
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