How many grams of Carbs a day to Build MUSCLES or Lose FAT | Health And Fitness | Guru Mann
Summary
TLDRIn this video, Guru Mann discusses the ideal daily intake of carbohydrates for muscle building and fat loss. He explains that for muscle gain, one should consume 2 grams of carbohydrates per pound of body weight. For fat loss, it should be around 0.5 grams per pound. Using examples, he stresses the importance of focusing on one goal at a time, either building muscle or losing fat, as achieving both simultaneously is difficult. Guru Mann also provides examples of healthy carb sources like oats, sweet potatoes, and brown rice, encouraging viewers to align their intake with their goals.
Takeaways
- 💪 Carbohydrates are the primary source of energy for the body, but excessive intake without burning leads to fat storage.
- 🏋️♂️ For muscle building, the recommended carb intake is 2 grams per pound of body weight.
- 📊 If your weight is 180 pounds, you should consume around 360 grams of carbs daily for muscle building.
- 🍽️ Divide your carb intake into six meals, with approximately 60 grams of carbs per meal.
- ⚖️ For fat loss, the carb intake should be 0.5 grams per pound of body weight.
- 🥗 Example: If your weight is 180 pounds, you should consume about 90 grams of carbs per day for fat loss.
- 🚫 It’s not possible to focus on both muscle building and fat loss at the same time, as one requires a caloric surplus and the other a caloric deficit.
- ✈️ The speaker uses an analogy of not being able to reach two destinations at once, stressing the importance of choosing one goal at a time.
- 🍠 Healthy carb sources include oatmeal, sweet potatoes, brown rice, whole wheat bread, and cereals.
- 🔄 Adjust your carb intake based on whether your goal is muscle building or fat loss, and focus on one goal before switching to the other.
Q & A
What is the primary topic discussed in the video?
-The video discusses how many grams of carbohydrates one should consume per day for muscle building and fat loss.
Why are carbohydrates important according to the video?
-Carbohydrates are important because they are the primary source of energy. If the body doesn’t burn the excess energy from carbs, it stores it as fat.
How many grams of carbohydrates are recommended for muscle building?
-For muscle building, 2 grams of carbohydrates per pound of body weight are recommended. For example, if a person weighs 180 pounds, they should consume around 360 grams of carbohydrates daily.
How should the daily carbohydrate intake be divided for muscle building?
-The daily carbohydrate intake for muscle building should be divided across meals. For example, if the total intake is 360 grams, and the person eats 6 meals a day, each meal should contain about 60 grams of carbohydrates.
How many grams of carbohydrates should one consume for fat loss?
-For fat loss, it is recommended to consume 0.5 grams of carbohydrates per pound of body weight. For example, if a person weighs 180 pounds, they should consume about 90 grams of carbohydrates daily.
Can you pursue both muscle building and fat loss at the same time?
-According to the video, it's not possible to pursue muscle building and fat loss simultaneously because one requires a caloric surplus while the other requires a caloric deficit. You must choose one goal first and then switch once it's achieved.
What analogy is used in the video to explain the importance of focusing on one goal at a time?
-The speaker uses an analogy comparing choosing between muscle building and fat loss to choosing a destination, like deciding whether to travel to Delhi or Bombay. You can't reach both places at the same time, just like you can't pursue both goals simultaneously.
What is the recommended carbohydrate intake for someone following a fat loss program?
-The recommended carbohydrate intake for someone on a fat loss program is around 100 grams per day, depending on their body weight.
What are some good sources of carbohydrates mentioned in the video?
-Some good sources of carbohydrates mentioned include oatmeal, sweet potatoes, brown rice, whole wheat bread, and whole wheat cereals.
What is the primary takeaway message from the video?
-The primary message is to adjust your carbohydrate intake based on your goals—consume more for muscle building and less for fat loss, and focus on one goal at a time rather than trying to achieve both simultaneously.
Outlines
💪 Understanding Carb Intake for Muscle Building and Fat Loss
The speaker introduces the topic of daily carbohydrate intake, focusing on how much we need to consume to build muscle or lose fat. Carbohydrates are a primary source of energy, but excess carbs that aren’t burned off can be stored as fat. This highlights the importance of balancing energy intake based on one's goals.
🍽️ How to Calculate Carbs for Muscle Gain
For muscle building, the recommended carb intake is 2 grams per pound of body weight. For instance, if someone weighs 180 pounds, they need approximately 360 grams of carbs daily. This can be divided into six meals, each with around 60 grams of carbs, to support muscle gain by ensuring a caloric surplus.
🏋️ Carb Calculation for Fat Loss
In contrast, for fat loss, one should aim for 0.5 grams of carbs per pound of body weight. For example, someone weighing 180 pounds would need 90 grams of carbs per day, closer to 100 grams, which supports fat loss by creating a caloric deficit.
📊 Balancing Carbs for Different Goals
The speaker explains that balancing carb intake depends on the goal—muscle gain or fat loss. Consuming 360 grams of carbs supports muscle gain, while fat loss requires around 120 grams. It’s impossible to effectively achieve both goals at the same time, as they require opposite caloric conditions: surplus for muscle gain and deficit for fat loss.
🚶 Choose One Goal: Muscle Gain or Fat Loss
The speaker emphasizes the importance of choosing a single goal at a time. Trying to build muscle and lose fat simultaneously is not practical because they require different caloric approaches. The analogy of traveling to two destinations, Delhi and Mumbai, is used to explain that you can’t reach both places at the same time—one destination must be chosen first.
🥗 Best Carb Sources for Your Goals
For optimal results, carb sources should come from healthy foods such as oatmeal, sweet potatoes, brown rice, whole wheat bread, and whole grain cereals. The speaker advises adjusting carb intake based on personal goals, either for muscle gain or fat loss.
✅ Final Thoughts on Carb Intake
In the concluding remarks, the speaker encourages the audience to carefully choose their carbohydrate intake based on their fitness goals, whether it’s muscle building or fat loss. A proper plan and understanding of carb intake can help achieve these objectives effectively.
Mindmap
Keywords
💡Carbohydrates
💡Muscle building
💡Fat loss
💡Caloric surplus
💡Caloric deficit
💡1 gram of protein per pound of body weight
💡Carbohydrate sources
💡60 grams per meal
💡Goal selection
💡Energy storage
Highlights
Carbohydrates are the primary source of energy, but excess carbs get stored as fat if not burned.
For muscle building, consume 2 grams of carbohydrates per pound of body weight.
If you weigh 180 pounds, you should consume around 360 grams of carbs per day.
Divide your carb intake into 6 meals, each containing about 60 grams of carbohydrates.
To build muscle, you need to consume more carbs to maintain a caloric surplus.
For fat loss, consume 0.5 grams of carbohydrates per pound of body weight.
If you weigh 180 pounds, consume around 90 grams of carbs per day for fat loss.
You can't build muscle and lose fat at the same time; focus on one goal at a time.
For fat loss, you need to be in a caloric deficit, while muscle building requires a caloric surplus.
Achieving both fat loss and muscle gain at the same time is like trying to reach two destinations at once; choose one first.
Use complex carbohydrates like oats, sweet potatoes, brown rice, whole wheat bread, and cereals for your carb intake.
Balance your carbohydrate intake according to your goals—whether muscle gain or fat loss.
Switch goals after achieving one to move towards the next phase of your fitness journey.
Muscle building requires you to consume more calories than you burn.
Fat loss requires you to consume fewer calories than you burn.
Transcripts
व्ट्स अप गाइस दिस इज गुरु मान आज का मेरा
टॉपिक है कि हमें दिन में कितने ग्राम्स
कार्बोहाइड्रेट लेने चाहिए सो हा मेनी
ग्राम्स ऑफ कार्बोहाइड्रेट डू वी हैव टू
टेक अ डे टू बिल्ड मसल एंड टू लूज फैट सो
यह मेरा टॉपिक है आज का सो कार्बो
हाइड्रेट्स आपको मैंने बताया कार्बो इज अ
प्राइमरी सोर्स ऑफ एनर्जी राइट और लेकिन
ज्यादा एनर्जी ज्यादा कार्ब से आपकी बॉडी
उस एनर्जी को अगर बर्न नहीं कर पाए तो फैट
में स्टोर कर देती है तो यह आपने ध्यान
रखना है अब आपको बताता हूं कितने ग्राम
आपको प्रो का कार्बोहाइड्रेट्स लेने चाहिए
मैंने आपको पहले अपनी वीडियोस में बताया
हुआ था पिछली वीडियोस में कि कितने ग्राम
प्रोटीन चाहिए 1 ग्राम ऑफ प्रोटीन पर
पाउंड बॉडी वेट आज मैं बताता हूं आपको
कितने ग्राम स्कार्ब चाहिए अगर आपने मसल
बिल्ड करना है तो आपके जो कार्ब इंटेक है
वो 2 ग्रा कार्बोहाइड्रेट्स पर पाउंड बॉडी
वेट मतलब अगर आपका वेट है
180 पाउंड 180 पाउंड अगर आपका वेट है तो
आपको लगभग 360 ग्रा तक कार्बोहाइड्रेट्स
चाहिए पूरे दिन में 360 ग्रा को आप डिवाइड
कर दें 60 ग्रा मील्स के अकॉर्डिंग तो
सिक्स मील्स में आप 60 ग्रा ईच मील मतलब
360 ग्रा ऑफ कार्बोहाइड्रेट्स चाहिए आपको
पूरे दिन में मसल बिल्ड करने के लिए आपको
मसल बिल्ड के लिए ज्यादा कार्बोहाइड्रेट्स
कंज्यूम करने पड़ेंगे तभी आपकी जो डेली
क्लोरिक इंटेक है आप सरप्लस में जा
पाएंगे अब बताता हूं कि कितने ग्राम्स
आपको कार्ब लेने है अगर आपने फैट लॉस
कंज्यूम करना है वेरी सिंपल 5 ग्राम पर
पाउंड बॉडी वेट से आप मल्टीप्लाई करें
सॉरी सो कितना
बना फ अगर आपका वेट 18 ग्रा है तो कितने
कार्ब चाहिए 90 ग्राम्स ऑफ कार्ब अ डे
मतलब 100 ग्राम कार्ब दिन में लेने चाहिए
अगर आप फैट लॉस प्रोग्राम फॉलो कर रहे हैं
सो मेरे जो पिछले प्रोग्राम से आपने देखा
है कि मेरी जो आपकी कॉर्ब रेकमेंडेड है वो
3360 के पास है और फैट लॉस में आपकी जो
कॉर्ब है 120 के पास है तो यही आपको नंबर
बैलेंस करने पड़ेंगे गोल्स के अकॉर्डिंग
अगर आपका गोल है फैट लॉस और मसल बिल्ड
करना तो आप गलत रास्ता चूज कर रहे हैं एक
चूज पहले करें रास्ता क्योंकि मसल बिल्ड
और फैट करना दोनों एक समय में पॉसिबल नहीं
है एक दिन में आप एक ही चीज कर सकते हैं
या तो आप कैलोरिक सरप्लस में होंगे मतलब
ज्यादा कैलोरीज कंज्यूम करेंगे या आप
क्लोरिक डेफिसिट में होंगे मतलब कम
कैलोरीज कंज्यूम करेंगे आप पूरे दिन में
बैलेंस कैसे करेंगे खुद सोच कर देखें मतलब
है एक दिन में अगर आपने दिल्ली और बम्बे
आप एक समय एक टाइम पर नहीं पहुंच सकते ना
आप दिल्ली ना बम्बे आपका प्लेन दोनों जगह
इकट्ठा एक समय पर लैंड नहीं होगा आप एक ही
जगह पहले पहुंचेंगे वन डेस्टिनेशन फर्स्ट
बहुत से लोग दोनों जगह जाने में बीच में
फंसे रहते हैं वो आपने नहीं करना सो चूज
वन गोल फर्स्ट एंड देन वर्क ऑन इट उसके
बाद अपना गोल चेंज करें स्विच करें एंड
देन डू इट मसल बिल्ट कर रहे हैं तो आप 2
ग्राम कार्बोहाइड्रेट लेंगे पर बॉडी वेट
के अकॉर्डिंग आपको मैं एग्जांपल दी है अगर
आपने फैट लॉस करना है तो आधा ग्राम मतलब 5
ग्राम कार्बोहाइड्रेट्स पर पाउंड अब
कार्ब्स कहां से लेंगे आप ओट मल स्वीट
पोटेटो ब्राउन राइस होल वीट ब्रेड नवा होल
वीट सीरियल्स सो ऑलराइट आई होप यू गट द
इंफॉर्मेशन गाइ सो अपने गोल्स के
अकॉर्डिंग अपने कार्बोहाइड्रेट्स इंटेक
चूज करें ऑल राइट गाइ टेक केयर बाय
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