Macronutrient Percentages

[Belle]

Hi There,

I've been training for 12 weeks in total. My weight is 150 lbs, height 5 ft 2" and I am training x3 times per week and cardio x3 times per week. My BF percentage is around 20% at the moment.

I would like to follow a low carb WOE having done Atkins Inudction to try and cut some body fat 4 weeks ago it brought me to my current weight and then froze. I had to reintroduce some carbs as I could not lift on 20 grams per day. Obviously I need more than that with my training schedule and cardio, but what are the recommendations for the correct macronutrients where BB is concerned. Would 40/30/30 (p/c/f/) be ok?

I'm new to this and have some hard work to do (had five children) so I thought that I would introduce myself here and ask about the above.

Thanks in advance,

[Viola]

How many calories per day are you planning on consuming.
I believe the suggested amount is 12 to 14x your body weight.

12 times would be 1800 calories for you. At 40-30-30 this would mean;

180 grams of protein, 135 grams of carbs, and 60 grams of fat.

14 times would be 2100 calories.

210 grams of protein, 160 grams of carbs, and 70 grams of fat.

I hope this helps.

Viola

[Belle]

How many calories per day are you planning on consuming.
I believe the suggested amount is 12 to 14x your body weight.

12 times would be 1800 calories for you. At 40-30-30 this would mean;

180 grams of protein, 135 grams of carbs, and 60 grams of fat.

14 times would be 2100 calories.

210 grams of protein, 160 grams of carbs, and 70 grams of fat.

I hope this helps.

Viola


__________________


Hi There,

Yeh I had worked it out at 1800 too but the problem is that when I calculate how much protein I need per pound, LBM=140 lbs so 140x1=140 grams of protein. 4 calories per gram of protein equates to only 560 calories per day. that leaves a whopping 1240 in carbs and fat along. Now bearing in mind I want to do a low carb WOE here... so that means I am going to be taking a lot of calories in the way of fat... so I was kind of wondering if there is anything in this 1 gram of protein per 1lb of LBM? I mean surely if my calories are supposed to be 1800 and I want to eat 40% of that in protein ....

40% of 1800 = 720 calories divided by 4 = 180 grams per day?

Carbs would be 540 calories along with fat and look like this:

Fat = 60 grams

Carbs = 135 grams

I mean I have worked that out right do you think?

Thanks for responding. I feel a little out of place at the moment because I am only just starting out with all this.

[Belle]

Also, how many calories in a tablespoon of flax/safflower oil or any oil?

[TrishB]

Belle....first of all your calculations for LBM are off.
150lbs at 20%BF
150x20%= 30lbs Fat
150-30lbs = 120lbs LB

I would take in more protein than you are doing.
Try 1.5 to 2gm x LBM

I do 2gm protein x LBM

14gms of fat per Tbs of oil, around 125 calories.
This would be broken down then into the polys, mono, and saturated fats.

Don't worry about feeling out of place. It is good to ask questions to make sure you are getting on the right track.

[Belle]

Wish I had read this before I just posted in my journal. I recalculated the macronutrients on 40:30:30 with carbs being the 40% and protein being 30% and it seemed to work out at 135 grams per day for protein (near enough!) which would be right by what you have calculated for my LBM. 120lbs right?

I got the recommendation for that mix from here:

"Getting Started."

http://www.dolfzine.com/page85.htm

Does this sound ok?

Thanks for correcting me on my LBM. I didn't know how to calculate or what the formula was so learned something today.

I'm thinking that 1.5 to 2 grams of protein may be too much for me to deal with at the moment as I have certainly not been eating enough of it. Even on Atkins Induction I was not really taking in enough.

That above gives me 30 grams/22.5 grams/10grams (c/p/f) per meal anyway.

Thanks for your help.

[Belle]

sorry typo and missed a 1 there... LBM 120lbs x 1g = 120 grams which is 30 % of the calorific intake.

[TrishB]

Best of luck to you! Keep us posted on your progress. :)

[laulau418]

I am fairly new to all of this and am entering my first figure competition this May. I am not sure how to figure everything out.
I am currently 143 pounds, 5'6 and my body fat is approx 22%.
I want to get my bodyfat down to approx 14%.
Can anyone help me do the math?
MUCH APPRECIATION!!! :)

[TrishB]

Your weight x BF% = lbs of fat
subtract fat from your weight to get your lean body mass.

So your's would be

143 x 22% = 31.46lbs of fat
143-31.46= 111.54lbs of LBM

Good luck!!

[laulau418]

Thanks so much Trish -
But how do I figure out how many calories I need per day, and how to break them up into protein, carbs, fat etc...
I have been very disciplined in my meals - eating 5 times a day - oatmeal and protein powder, grilled chicken and brown rice, spinach and egg whites, etc...but I want to make sure I am eating enough of everything ... or too much of something...
any advice??

[TrishB]

Laulau..

Use Fitday.com for awhile to chart what you are eating. This will then calculate for you the calories and grams, as well as the ratios that you are taking in of P/C/F.
A good ratio balance for some is 40/40/20. And perhaps starting calories around 1800-2000/day, and gradually reducing.

This all depends on what you are doing now. What your goals are. How much are you working out. What is your everyday lifestyle like...active or sedetary.

I would recommend ordering MsFits book..The Iron Dolls. It would really help you to get into competition form.....step by step.
It is money well spent, since it will save you alot of wasted time just trying to wing it. :)

[laulau418]

Thanks for all your advice- you've been very helpful.
Do you know where I can order that book?

[TrishB]

Click on MsFit's profile and she has the site listed as her homepage.