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What's the difference between a gaining and losing diet?

T

The Hulk

Active Member, Site Advertiser
This is something I don't quite understand at the moment.

Say one is on a calorie deficit diet and slowly losing fat on 2500 calories daily.
eg: 300g protein, 100g carbs and 100g fat.

If 3000 calories per day will make that person gain weight slowly, where do you add the calories?
What difference does it make if you have the extra 500 calories in either protein, carbs, fat, or a combination of all?

If 300g of protein per day is enough to build muscle, then can you simply just make up the extra 500 calories in fat or carbs?
Which would be best?

Thanks
 
make up the 500cals with whatever you want. WPI/steak/choc sundaes whatever. Obviously some foods have more micronutrient value than others so you want to make sure that you aren't deficient in any before you just add a choc sundae.
 
jzpowahz said:
make up the 500cals with whatever you want. WPI/steak/choc sundaes whatever. Obviously some foods have more micronutrient value than others so you want to make sure that you aren't deficient in any before you just add a choc sundae.
Click to expand...

This is pretty much it.

As long as you have met your MINIMUM and/or OPTIMUM requirements for Protein,Fats and micronutrients, you can make up the rest of your calories with whatever you like essentially.

Food for thought. Different nutrients have different individual TEF’s. Protein is 20-30%. Meaning that of the total protein calories you eat, 20-30% is lost in processing. Carbohydrate stored as glycogen requires about much smaller amount (5-6%) of the total calories. Most fats have an even smaller TEF, around 2-3% (because they can be stored as fat in fat cells with minimal processing). So as you can see there is little difference with the carbohydrate and fat TEF.

Of course if you are insulin sensitive, it may be worth consuming more of your 'left over' calories from fat before carbs. On the other hand, if you have lots of intense exercise/lifestyle the calories maybe better 'served' coming from mostly carbs.
 
Last edited:
Thanks guys for clearing this up.

MaxBrenner said:
As long as you have met your MINIMUM and/or OPTIMUM requirements for Protein,Fats and micronutrients, you can make up the rest of your calories with whatever you like essentially. .
Click to expand...

Interested to know, how does one determines what the OPTIMUM requirements for Protein,Fats and micronutrients are?
 
The Hulk said:
Thanks guys for clearing this up.



Interested to know, how does one determines what the OPTIMUM requirements for Protein,Fats and micronutrients are?
Click to expand...

In short - Protein requirements for optimum performance etc = 2g/kg BW for endurance athletes. 3g/kg for strength athletes.

Fats - 0.75g/kg BW to 1g/kg BW.

Link - http://ausbb.com/nutrition-diet/153...-post-workout-anabolic-window-gi-myths-9.html

Read that link if you wish to see the studies and overview of the findings etc :)
 
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