How many grams of Carbs a day to Build MUSCLES or Lose FAT | Health And Fitness | Guru Mann

Summary

In 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.