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hey guys so in this video I'm gonna be talking about how to find out exactly

how many carbohydrates you should be consuming so first I'm gonna talk about

what carbohydrates are their role in the body and finally I'm going to go into

depth on finding out exactly how many you need for you as a unique individual

so let's let's get started on this video so water Nothe carbohydrates

carbohydrates are basically a molecule that contained carbon hydrogen and

oxygen and their role in the body are known by most people as to give us

energy and this is correct our body's a preference for fuel is glucose which is

what carbohydrates are turned into when you consume them and the brain every

part of the body derives of this energy source and it it always wants it first

when you consume carbs and it turns into glucose glucose is taken into your blood

and it's turned into something called adenosine triphosphate short as ATP your

body can also do this with fat but the body always wants to do this with carbs

first carbs stores energy and the liver and muscles for later use for example

when you eat a ton of carbohydrates on a refeed day for example your muscles are

gonna fill up with muscle glycogen with sugar basically and this is going to

provide you with energy for the German this has many benefits like helping to

increase your performance in the gym preventing muscle loss in the gym and a

number of other functions carbohydrates have always been quite controversial

especially in the realm of fat loss and overall health and there's a lot to say

about that and I'll briefly touch on that but one interesting fact to note is

that carbohydrates are actually required for our survival so we need protein and

fat to survive but many humans as we see with people on the ketogenic community

are thrive without eating many carbohydrates if any at all now I'm not

saying this is optimal and I'll talk about that in a second of our

carbohydrates are something we don't actually inherently

need to survive which is interesting so firstly I just want to talk about why

carbohydrates don't make you fat so this is actually very obvious when we

look at some of the great research for example a study compared a

low-carbohydrate ketogenic diet to a standard American diet and over four

weeks researchers found that both groups had lost one point pound 1.1 pounds of

fat the ketogenic group lost more weight in the beginning due to more water and

glycogen loss but overall fat loss was equal at the end of the four weeks and

the far majority of the evidence out there has shown that this is the same

for many other studies low carbohydrate diets aren't inherently superior because

of their ability to lower insulin insulin does inhibits fat loss but this

doesn't mean that foods that spike insulin make you fat inherently when

you're eating the same amount of calories and protein so I've debunked

this in many other videos which I'll put in the description of this video if you

want to get more into depth on that specific topic but the short answer is

that no carbohydrates will not make you fat for example in these pictures here I

was eating a ton of carbohydrates actually every single day and you know I

was able to stay relatively lean as you can see now the best ways to prove

something to answer a question is to do something like a randomized controlled

trial and then do a meta-analysis of multiple randomized controlled trials

population studies don't generally give us a verdict on an on a question that we

have but it's interesting to note that carbohydrates and refined sugar mainly

due to the decrease in soda have actually been decreasing quite a lot

since 1999 even though obesity has been climbing so clearly carbohydrates aren't

inherently the problem and the cause of obesity in fat gain and clearly the

majority of this problem that we have with obesity is due to over eating

calories which we know have increased and

moving less so yes it's over simplistic but we are eating more moving less as a

society which is generally the main determine as to why we're so damn fat

today here's how to figure out exactly how many carbohydrates you need if

you're doing a low carbohydrate or ketogenic diet the answer is quite

simple on a ketogenic diet you want to be getting about 5% or less of your

calories from carbohydrates general this is going to be under 30 to

50 net grams of carbohydrates so this is simple if you're doing a ketogenic diet

you know how many carbs you need to eat if you're doing a low-carb diet which

has a bit of a wishy-washy definition that's more about how many carbohydrates

you feel is good for your own body but I'm gonna teach you exactly how to find

how many carbs you should be eating if you're just doing a normal diet and

you're just trying to find your good macronutrient ratio and that's the first

point I want to bring up there's no such thing as a perfect macronutrient ratio

you're gonna have people online saying you should be eating 40% carbs 30%

protein and 30% fat these sort of idealistic ratios where macros don't

exist and it's a stupid way about thinking about your macros and your

calories here's exactly how you should be thinking about it you need to start

by calculating the amount of protein that you're going to be consuming and

this is going to vary a for you as an individual based on your goals and your

circumstances but in general 0.8 to 1 grams per pound of body weight 1.8 2.2

grams per kilogram of protein is a good amount to aim for so let's say we're

gonna go for 1 gram per pound of body weight of protein to keep things simple

boom we have the amount of protein that we want to consume next we want to

calculate the amount of fat that we need generally 0.2 to 0.5 grams per pound of

body weight of fat is a good amount to aim for so let's say we're going to go

for 0.3 grams per pound of fat all you need to do is calculate these to find

the remaining amount of calories that you require and then after you found the

remaining amount of calories you require divide those calories by four because

one gram of carbohydrates is 4 calories and boom you have the amount of carbs

you need that's that simple you find the amount of

calories you want whether you want to lose weight gain weight maintain your

weight calculate your protein calculate your fat and the rest comes from carbs

and the really simple thing about this is that generally you're not really

going to change the amount of protein you eat when you're dieting or when

you're gaining weight so all you need to do if you want to lose weight maintain

your weight or increase your weight is change the amount of carbohydrates

you're consuming and that makes it really really simple

so if you if you want to understand how to actually calculate this in a bit more

depth if you don't have that much experience counting your calories I've

written an article that goes along with this on our main website eat for muscle

calm and you and you can go and read that if you'd like and the link to that

will most likely be in the description but that's it it's super easy to

calculate how many carbs you need it's as simple as that

now back to the conic carbs and building muscle now there are going to be many

people that say that you don't need cops to build muscle and this is actually

factually correct all you really need to build muscle the main determining

factors are gonna be one whether you're accumulating enough volume with your

workouts at the gym whether you're doing enough sets and reps whether you're

progressively overloading whether you're getting stronger at the big compound

movements like pull-ups for example and the other factor of course is whether

you're consuming enough protein protein the force is going to be responsible for

protein synthesis it's going to help you recover from your workouts so the next

factor to consider is your performance and many people will perform well on a

low carb diet given time and adjustment to that type of nutrition and that's

fine but another thing to consider is that carbs will help you with your

performance in general as well as increasing insulin now insulin a

shuttles glucose and amino acids into the cells insulin is an inherently

anabolic like testosterone it's not gonna cause you to gain muscle because

we know that you can gain it without it at a similar rate a bowl insulin does do

is that it's anti catabolic which means it prevents the breakdown of muscle

tissue and this is one reason why bodybuilders

for example will inject insulin into themselves intentionally and as for

these anti catabolic properties so that's one reason why there are several

studies that show that diets that are higher in carbohydrates tend to help

with building more muscle the other factor thing to consider with

carbohydrates and why you should probably be consuming them and your diet

is that carbohydrates will help to prevent muscle loss so for example if

you're at the gym and you haven't been eating many carbohydrates at all and

you're not on a ketogenic diet but you're just on a low-carb diet you may

not have that much muscle glycogen and if your body requires glucose for a

workout that you're doing you haven't eaten many carbohydrates are the chance

of your body accessing its own protein or muscle and turning that protein into

glucose through the process of gluconeogenesis has increased so

basically

so the idea basically is that carbs give your body a fuel source to work off so

you don't burn your own muscle now there's some evidence that the killer

genic diet may help to prevent this issue because the ketone bodies produced

when you're utilizing fat for energy may also help to prevent muscle loss because

your body can use them for energy so that's it for the video

I hope you enjoy this and I hope it helped to clarify a few things about

carbohydrates a few myths about carbs the role carbs play in the body and

furthermore how to calculate carbs and your diet if you haven't already it's

probably a good idea to enroll in the RHIB dude program or the lean goal

program if you're a woman both these programs based on science they're

getting people incredible results and you know I couldn't recommend them

enough if you want to cut through the BS I get straight to the science and find a

program that's gonna be customized for you and helped you achieve your goals

alright guys until next time see you later and have a great day