Simple carbs

Cico is crap
Hormones is superior

Would you really argue that 200 calories from sugar vs 200 calories from vegetables are the same?

200 kcal from sugar are awesome during training when you are hitting the wall to keep you going since they are faster available.

energy wise it's the same, but volume and fullness wise, there's a world of difference. And you won't trigger your insulin and lipogenesis (storing it as fat).
would recommend a "recomp" if you are new to training instead of cutting, made that mistake too. Had trouble with strength after cutting.
I'm the keto guy btw.

I'm 1.5 months in and not really struggling with strength yet, about to hit 1pl8 bench. My plan was to keep the 500cal deficit until I stall and then switch to maintenance cals, is this a good idea?

if you want fast energy you should look into MCT oil. doesn't even need to be converted to "fuel" and liver altogether, and goes directly into the bloodstream. It only takes 4 steps to utilize mct's but takes the body 24.

great man. That sounds like a plan.

I find that spiking my insulin always makes my alertness go down and I have I hard time waking up at 0430.
I typically do a modified keto diet and only take simpler carbs in the form of a cup of white rice before heavy legs or deadlift workouts.

I love carbs, try to get as much as them as possible every day. But I do a lot of running and swimming. one of the things I don't understand with people that do strict diets is are you doing the same things every day in terms of exercise? If I go on a 8-10 mile trail run, I'm not going to stick to the same amount of food I had the day before when I didn't run that much. One day I'll eat 1800 calories, the next I might eat 3000. Do you guys that strictly lifts eat the exact same amount every single day?

>Cico is crap
t. doesn't know about thermodynamics

so cycling carbs? me too

Yea, only when a workout calls for it.

>checked
>Do you guys that strictly lifts eat the exact same amount every single day?
For strongman and highlander training I typically create a meal plan to make sure I'm at or near my desired weightclass.
When I would train for swimming, carb load and bloat max all day long with no consequences.

Nah, simple carbs and sugars are way more efficient.

You should look up Brian Alsruhe. He pretty much eats no carbs, and is strong as all fuck, strongman too btw.

I have IBS, which means I can't actually eat much fibre, can't have many vegetables. Brown Rice, wholegrain carbs etc absolutely fucking destroy my insides.

I live off simple and starchy carbs for my macros and it's absolutely fine. Is it optimal? Probably not, but you work with what you have. I'm able to stay relatively lean with a diet that lacks what many consider good, nutritious slow absorbing carbs.

I reckon 80-90% of my carbs come from potatoes, with the rest coming from fruit.

Once I started upping my carbs by a lot, my cardio and general endurance literally trippled. I feel and perform much better in the gym as well. sometimes I really do wonder if there's a lot of parroting (carbs bad, keto good!) instead of actual experience on Jow Forums

There's a common misunderstanding between you two.
CICO is true in a physical sense, but it's a crappy strategy. You definitely need more nutrition info than just CICO. Macro ratios and hormones shouldn't be ignored by simply yelling cico/thermodynamics at people.

Potatoes are great tho. Complex carbs and resistant carbs. As long as you eat them with their skin you're good man.

I never claimed carbs are bad. It's just easier for me to plan around low carb to make weight.
During meet prep I begin to introduce carbs.
For cardio endurance carbs are pretty much essential for performance until you hit the wall and then you need some fats.

t. 225 lb weightclass strongman formerly a national ranked 200m butterfly swimfag

THIS. Knowledge of both concepts is the most effective.

Is there a fiber supplement you guys recommend?

i mean fiber is great but you can also overdo it. If you just eat fibrous foods instead of white bread, you'll have enough fiber in your diet no prob

>fruits are bad
The absolute fucking state of Jow Forums

this picture is amazing. to your question tho, simple carbs are great 30 minutes before a workout. complex carbs before a workout can cause digestion issues. think of simple carbs as nitrous oxide to your body, the engine. burns fast and ups your efficiency, but constantly running on it will fuck you up.

m80 I worded myself in a bad way, I didn't mean that you implied carbs are bad. It was an agreement that if you do cardio, you can be very generous with your carbs. But I've also noticed an improvement in normal strength/lifting, which I'm crediting to the carbs since they give me more endurance in general and allow me to push myself more during standard workouts. I think carbs have a bad rep the same way fats used to have a bad rep

this, there's just too many variables on the calories out side, and if you only go CiCo, you may be ignoring micronutrients. CiCo is like your baseline, you take a closer look at your macros and how different foods affect your body and fine tune that depending on your goals.

>CICO is true in a physical sense, but it's a crappy strategy. You definitely need more nutrition info than just CICO. Macro ratios and hormones shouldn't be ignored by simply yelling cico/thermodynamics at people.

Yep. I went on a very low carb diet and after the first 10 lb's, I stalled heavily, even after cutting calories. Did some reading, discovered Ray Peat, bought a oral thermometer, and I was reading at 96.8 consistently. Upped my carb intake heavily, started eating 3000 cals/day, and a month later I'm reading around 98.2-98.7, and losing weight. Makes sense considering most of your energy expenditure during the day is used maintaining body temperature.

only useful prior to a workout or intensive activity, don't bother otherwise because they are actually useless. The don't satiate you, tend to be more calorie dense, and just make you want more

The difference in my body between eating 2 bowls of fruity pebbles vs something like whole grain bread + a banana is staggering, even when calories are the same. I actually avoid simple carbs for breakfast because they just don't give me the energy for my workout which is only a couple hours later

If you are a healthy male that works out 4-5 times a week then you should have no problems with carbs, simple or complex, if they are coming from things like fruit. Cereal's tend to be packed with sugar and additives so they are probably not that good for you.

I suppose. Sorry if I came across like a jack ass. 3 days nofap and carb withdrawals on 400 kcal def.

damn boy, i'd be a jackass too then. Glad this thread is so civil overall, and that we can have a meaningful discussion while respecting each other and not starting a flame war.

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>organic

OH NO NO NO NO