Yes you are. Different things work for different people.
You need to find what works for you by trying different approaches.
There is no one size fits all method to body comp.
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Thanks for the link. That was good information.
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I like this. Food intake does not have to be rocket science. It can be, but it does not need to be.
I have typed this before, and will again. Fifteen+ years ago, a Cambridge IT guy, Reinhard Engels started a web page, The No S Diet: No Snacks, No Sweets, No Seconds, Except for Days That Start With S. Then Rodale offered him a book deal.
Nothing flashy, but it works.
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At face value 153g is a fuck ton of sugar!!! When you factor in that itās 90% from fruit that changes perspective. Thatās why i asked him about it.
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Aside from a protein bar it is all from fruit. Why would that be a problem?
Even if most was from candy and/or kids cereal in terms of body composition it would not matter. Micronutrients wiseā¦ but, that would be another discussion.
Unless you were having issues with digestion, hunger, satiation and you were struggling to maintain/lose fat at your current intake I do not see why it would matter.
@rgruntorad Iāll mostly agree with what Iāve read above.
Youāve found your maintenance calories.
Youāre getting plenty of protein, and enough fat, so you donāt have to change your macros if you donāt want. Is there a reason you would?
I wouldnāt count your activity, including lifting, in you calorie count; itās too variable and insignificant for most of us.
What is your actual goal? If you want to lose fat, youāll have to adjust calories down. In your case, it would need to come from carbs because you donāt have room in your fats.
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@OTay would you grace us with a physique picture so we know who weāre listening to?
@s.gentz and i have posted many pictures of ourselves and our results. I donāt believe you even have a training log.
@rgruntorad you really dont want sugars in your diet unless they are intra-workout.
So are the fruit sugars alright then?
The other high sugar is the finibar, which helps with the workout.
Also, was considering swapping the almond butter and fruit spread with albacore tuna. Would cut down on fats and be more satiating honestly. Would cut about 130 calories also, plus add protein.
I had photos and a log. Got a good amount of likes as well. I asked for them to be deleted. Prefer to not have half naked photos of myself online.
Why would it matter though?
I asked why it would be a problem in terms of body composition?
What are your main carbohydrate sources?
Do you really not think there is a different purpose for simple vs complex carbs?
Like theyāre totally interchangeable?
So itās fine if my 7 year old gets all her carbs from candy, right?
If you are looking to drop a bit of fat. The nut butter would be the first thing I would remove. I would not even replace it with anything. That would be a 300 calorie drop and you are already getting over 300 grams of protein.
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Fruits, veggies, rice, low carb tortillas, finibar
In terms of body composition or overall health? I already said that in terms of micronutrients it would be another discussion.
It would depend on the make-up/timing of the meals.
Would complex carbs still be better if they were eaten alone at a meal? Just a big bowl of potatoes.
Would they be better than if I mixed my simple carbs with protein and fat?
Cāmon now.
I think he was asking s.gentz. 6 grams of sugar is damn near impossible.
A couple cups of green beans would have more than that. 350 grams of carbs with 5.77 grams of sugar is odd.
Thoughts? And majority of my carbs are complex I believe. Fruits, veggies, low carb tortillas, rice.
yes, but only if carbs are spread out throughout the day. The point is to avoid a spike in insulinā¦ something that sugar excels at.
Complex carbs mixed with protein and fats is best, and I think we all know this.
Simple carbs are best used for intra-workout nutrition so your body can use the energy they supply directly vs taking from glycogen reserves. Complex carbs are not capable of being utilized this quickly, which is why intra-workouts are typically things like Gatorade (sugar).
But to use simple carbs primarily instead of complex is begging for spikes in insulin, which is bad for hypertrophy and rebound hunger.
I feel like I didnāt need to explain all this, and this is why I often steer clear of advice on this forum.
@rgruntorad this response should explain why you donāt want the majority of your carbs to be from sugars (even sugars from fruitā¦ your body sees them the same way whether it came from a grape or a spoonful of sugar).
Fruits do contain complex carbs, but are often laden with sugar. Not all, but some. Fruit is fine, but use ones that are higher in fiber like strawberries or bananas (for cramping).
The sugars column says you are eating a lot of simple carbs. Again, these are okay, but best used when timed accordingly with training.
right now my carb sources are:
Rice - throughout the day alongside protein and fats
Pineapple juice - pre/intra workout only
Banana - sometimes one post-workout to avoid a hypoglycemic crash.
and thatās it.
200g of my carbs are from complex sources, about 60g are from simple.
*as an example.
Sgentz shared his total nutrient profile from today.
I ate about 6g of sugar. Maybe 2-3g of that was added sugar.
I eat very plain foods. Take a look at my log.
Sushi once a week is about as crazy as I go.
Mixing them with fat and/or protein would avoid that.
All carbs would be better around training. Complex or simple but, they are not going to make or break your physique.
Unless deep into a diet or in enough of a deficit that you are feeling fatigued intra workout carbs are a preference. Your body has enough in reserve. Why is taking from your āglycogen reservesā an issue? You are not burning through hundreds of grams.
Intra workout drinks have what 15-25g? It is not much.
You are over blowing these insulin spikes. They are mitigated when carbs are eaten in the presence of other macros.
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