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

T-Series Health And Fitness

25 Aug 201503:58

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

00:00

💪 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

Carbohydrates are the primary source of energy for the body, especially important for muscle building and overall daily energy requirements. In the video, Guru Mann explains that carbohydrates must be consumed according to body weight, and they play a crucial role in building muscle or losing fat. If not burned, excess carbohydrates can be stored as fat.

💡Muscle building

Muscle building refers to the process of gaining muscle mass through exercise and diet. In the video, it is mentioned that a higher intake of carbohydrates (2 grams per pound of body weight) is necessary for muscle growth because it helps provide the energy needed for intense workouts and recovery. Muscle building requires a calorie surplus.

💡Fat loss

Fat loss is the process of reducing body fat by consuming fewer calories than the body burns. Guru Mann discusses that for fat loss, a lower intake of carbohydrates (0.5 grams per pound of body weight) is required. Fat loss requires being in a caloric deficit, meaning consuming fewer calories than needed to maintain weight.

💡Caloric surplus

A caloric surplus occurs when you consume more calories than your body needs for daily energy expenditure, leading to weight gain and muscle growth. In the video, it is emphasized that to build muscle, one needs to be in a caloric surplus, which is achieved by increasing carbohydrate intake.

💡Caloric deficit

A caloric deficit happens when you consume fewer calories than your body burns, leading to weight loss, particularly fat loss. Guru Mann explains that for fat loss, you need to reduce your carbohydrate intake and be in a caloric deficit to ensure the body uses stored fat for energy.

💡1 gram of protein per pound of body weight

This is a general guideline for protein consumption, often recommended for muscle building. In the video, Guru Mann mentions this as a benchmark for protein intake when explaining how to calculate the required carbohydrate intake for muscle building or fat loss.

💡Carbohydrate sources

Carbohydrate sources refer to the types of food that provide carbohydrates, such as oats, sweet potatoes, brown rice, whole wheat bread, and cereals. In the video, Guru Mann lists these as healthy sources of carbohydrates to include in the diet while pursuing muscle building or fat loss goals.

💡60 grams per meal

This is a practical approach to dividing the total daily carbohydrate intake across multiple meals. Guru Mann explains that if someone needs to consume 360 grams of carbohydrates daily for muscle building, they can divide this into six meals, with each meal containing about 60 grams of carbohydrates.

💡Goal selection

Goal selection refers to choosing whether to focus on muscle building or fat loss, as pursuing both simultaneously is not efficient. Guru Mann emphasizes the importance of picking one goal at a time, either muscle building (requiring a caloric surplus) or fat loss (requiring a caloric deficit), to avoid confusion and optimize results.

💡Energy storage

Energy storage refers to the process of storing unused energy, primarily from carbohydrates, as fat in the body. In the video, Guru Mann warns that if the energy from consumed carbohydrates is not burned off, the body will store it as fat, highlighting the importance of balancing carbohydrate intake based on activity levels and goals.

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.