Ratio of calories from fat/protein/carbs? Reps.

Mr Beer · 10-01-2005, 11:59 PM

I've been tinkering with a new diet. I worked out I'm getting calories in roughly these proportions:

26% Fat
28% Carbs
46% Protein

Is this OK or not really ideal?

Also, I'm taking in a total of 2,340 calories per day. What amount of calories should you eat based on x amount of lean bodyweight?

My goal is bulk, I don't care about fat loss (though I don't want to gain a load of fat).

This diet is very clean, all home cooked whole foods: chicken breast, lean steak, whey, tuna, oats, seeds, fruit and vegetables. 6 meals a day.

~Q~ · 10-02-2005, 12:26 AM

-subscribes

Don't know bro,

I am not sure but shouldn't your carb intake be bigger then your fat intake?

Mr Beer · 10-02-2005, 12:35 AM

Quote:

Originally Posted by ~Q~

-subscribes

Don't know bro,

I am not sure but shouldn't your carb intake be bigger then your fat intake?

I'm not sure either. Half of the fat is from seeds and the rest mainly from steak and (small amount of) olive oil, so I'm not too worried about it though.

DJSTARER · 10-02-2005, 12:47 AM

On a bulk, DEF up the carbs. Carbs are extremely anabolic. The free the use of protein away from glyconeogenesis, and towards muscular repair. Not to mention that they are need and VERY USEFUL for lifting. They are the body's most efficiently used source of enery.

I do 40/40/20 carb/pro/fat

Calories are very personal. I am pretty small (about 155 lbs of LEAN mass), and I consume between 4800 and 5500 kcals per day to gain 1 lb/week. I've seen people with similar stats as mine, and bulk at 60% of what I do. You must experiment to see what is best for your body.

Mr Beer · 10-02-2005, 03:10 PM

repped

Cynical_Simian · 10-02-2005, 03:17 PM

There's no ideal ratio, but if you're trying to bulk, you need a lot more calories. Also, as it is, you have too much protein and too few carbs. I'd suggest adjusting your diet by keeping the total number of grams of of protein the same and adding most of those calories as carbs.

DJSTARER · 10-02-2005, 03:20 PM

Quote:

Originally Posted by Cynical_Simian

I'd suggest adjusting your diet by keeping the total number of grams of of protein the same and adding most of those calories as carbs.

yup. For every gram of fat you take away from your diet, you can put in just over two grams of carbs to replace it. My point: You need not lower your fat intake THAT MUCH, just enough to boost your carb intake.

Don't be afraid of carbs. They are SOOOO anabolic.

_STL_15_ · 10-02-2005, 03:24 PM

Add more carbs. Try to keep the fats, good one's. From fish, seeds, oils, and such. Looks good though. Good Luck

Eightpak · 10-02-2005, 03:26 PM

Quote:

Originally Posted by DJSTARER

On a bulk, DEF up the carbs. Carbs are extremely anabolic. The free the use of protein away from glyconeogenesis, and towards muscular repair. Not to mention that they are need and VERY USEFUL for lifting. They are the body's most efficiently used source of enery.

I do 40/40/20 carb/pro/fat

Calories are very personal. I am pretty small (about 155 lbs of LEAN mass), and I consume between 4800 and 5500 kcals per day to gain 1 lb/week. I've seen people with similar stats as mine, and bulk at 60% of what I do. You must experiment to see what is best for your body.

I agree with the 40/40/20 for bulking or cutting. Find out what your base calorie intake is then increase that by 500 cals a day to gain 1lb a week or so. If you go into cutting, keep the same ratio (maybe a little less carbs) and just lower the total calorie intake.

DJSTARER · 10-02-2005, 03:30 PM

Quote:

Originally Posted by Eightpak

If you go into cutting, keep the same ratio (maybe a little less carbs) and just lower the total calorie intake.

Meh.... yeh, you'll loose weight with this ratio.... but if you ask me (I am CERTAINLY no expert), I would take the carbs down to about 25 or 30%, and up the protein. Protein has very muscle sparing qualities, and also tends to be thermogenic. That is, your body burns kcals during its digestions becasue it must carry out a complicated process in order to convert protein into energy.

Just make sure to keep hydrated due to the elevated protein intake.

With this said.... everyone is different.

Mr Beer · 10-02-2005, 06:41 PM

So, the general consensus is:

1. Add some carbs, maybe 500 cals worth.
2. If I needed to, I could cut some fat to increase carbs.
3. Leave protein alone.

Is this correct?

DJSTARER · 10-02-2005, 07:34 PM

yes

_STL_15_ · 10-02-2005, 08:02 PM

Quote:

Originally Posted by Mr Beer

So, the general consensus is:

1. Add some carbs, maybe 500 cals worth.
2. If I needed to, I could cut some fat to increase carbs.
3. Leave protein alone.

Is this correct?

Sounds good