How many carbs are needed in a diet to maintain...

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Pretty much what the question asked :D. This is directed more towards working out using a routine like HST, and not a program directed around glycogen depletion/supercompensation like the UD2. I know this will be depended upon factors like an individuals weight, but we'll use examples.
 
well +/- 100g carbs are needed to keep you out of ketosis?

this all depends on workouts you do...I guess after workout you can eat a whole bunch of carbs and not gaining fat/weight (in my case up to 200g)

but this all depends on person i guess... i can just talk about myself
 
Quote from bryan

'It is recommended that at least 0.7 - 1.0 gram of carbohydrate per kilogram body weight be consumed immediately after exercise and then again 2 hours later. If you experience gastric upset try increasing the amount of water you consume with the carbs. Try to shoot for a total of 7-10 grams of carbohydrate per kilogram of body weight over the first 24-hour period for maximum glycogen storage. This may well be in excess of caloric needs but it is important to shoot for this intake if glycogen storage is your primary goal. While consuming greater than maintenance calories you should keep fat low during the loading phase, somewhere around 5%.

It is probably worth adding here that most bodybuilders need not worry about glycogen replenishment. "Adequate" carbohydrate intake from a variety of healthy sources will ensure there is always sufficient glycogen to support an average workout."

I try and keep protein levels around 1-1.5g,fats around 60g total and rest carbs ( up to 60% of calories). With this scheme i try and tweak every 2-3 weeks. :)
 
Zoomz, that was actually the piece of info that Bryan stated that I was trying to find. Thanks! I knew I didn't have to worry about glycogen depletion when working out on a more "normal" level. It was just one of those questions that peeked my attention. It made me think what the minimal amount of carbohydrates I could consume in my diet to sustain glycogen. Bryan, if you don't mind me asking, what in your opinion is an "adequate" amount of carbs?
 
Is there a way to tell if you're not getting enough glycogen stored vs working out too much? In other words, when I'm feeling burned out, is it because I'm glycogen depleted or CNS fatigued or something else?
 
perform a quick carb load, if your bodyweight increases for a few days, its likely glycogen is low to start with. A bit subjective, but unless you are getting a muscle biopsy, you just dont know.
 
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