Add Carbs or Protein?

Nutrition
82

You could add the same but again you must consult your dietician before going for any adverse changes in your lifestyle.

83

Still seem to be losing weight and if not, maintaining weight. I added some fat to my macros about two months ago. Now going to try adding some more carbs. Starting with 20g/day. Am I just ripping through the carbs, or what? This now puts me at about 3300 calories daily.

84

With the addition of 20 grams of carbs or is that at what you were at with the addition of fat?

85

All I see happening with a 80 calorie bump is a compensatory increase in NEAT.

86

With the addition of adding the 20g of carbs.

87

So be mindful of not increasing NEAT then?

88

Also, I feel Iā€™m very stressed/irritable lately. I have two toddlers, so that could be some of it. Or. Is there any experience out there with this issue and maybe a macro percentage is off?

89

Thatā€™s not a thing you can doā€¦

90

Please elaborate

91

Compensatory NEAT is something performed unconsciously by the body to burn this slight energy surplus. You fidget more, shiver more, tap your feet more, blink more, etc. Itā€™s what makes it NEAT vs exercise thermogenesis

2 Likes
92

Wait, so when you first started this thread, you were maintaining/losing on 3100-3200 calories eating 30-40 grams of fat. I suggested adding fats.

You now come back saying you have added fats but, are still losing weight so, you are going to add 20 g are carbs to get to 3300 calories?

How does that work? What were you doing for the last 2 months? How did you add fats but, stay at the same caloric intake?

Did you only add like 10g of fat to consistently stay at 3200 calories?

1 Like
93

I do apologize. I just looked back at my log from October 2024 and I was at 3k calories per day. My fault.

94

A brief scan through this thread and a viewing of your pictures gives me an overall idea of someone whoā€™s pretty obsessed about not gaining fat, Iā€™d say this might be your biggest hindrance, you clearly know how to get shredded, why are you so concerned with adding a little fat whilst trying to gain muscle?

Iā€™d be personally more concerned with having spent 6 months not gaining anything.

4 Likes
95

@rgruntorad, Iā€™d imagine youā€™re very prone to this biological response.

2 Likes
96

I have reached a similar conclusion as well

97

Ok. Thank you for that honest observation. I guess I need to decide if Iā€™m good with maintaining my current physique or putting on weight to gain some muscle. Iā€™ve got two questions for you though:

  1. Where do you suggest starting if I want to gain weight to put on muscles? Such as how many calories per day?
  2. You say I clearly know how to get shredded, if I do decide to put in the weight to gain muscle, is it as simple as going gradually back down to my 3200/day calories to get there?
98

That was from October, and you were between 3100-3200+ calories.

I agree that you are afraid to gain fat but, also you overanalyze everything. You also started the thread asking when you should eat your pre-wo before, during, or after your short treadmill warmup.

I still think your fat intake is still too low.

2 Likes
99

Iā€™m just trying to perfect things and be as optimal as possible.

1 Like
100

Your goal was to gain muscle. You have wasted 6 months.

1 Like
101

Thatā€™s been made clear. Thank you.

So, add more calories, right? How much per day? And just fat?