Carbs fats and protein ratios?

[XX400EX]

Hello i posted this in the nutrition area but no one responded now its pages back lol.
What is the ideal carb fats and protein ratio? Im working on fat loss while building muscle i know some say you cant and some say you can. Im tracking my foods on fitday. I get my fats carbs and proteins from whole foods no junk.
My sums for today are. OCT 13TH Fats 58 grams carbs 163 grams and protein 188 grams 1941 cals. Then yesterday the 14th i worked out that day. cals 2184 fats 85grams carbs 189grams and protien 170 is this a decent split between the 3? My weight loss has slowed alot.

[Byakuya]

I think it depends on your goals. If you're cutting, like I am, you'll want to get your carbs lower. Right now my daily carbs are too high and my ratio is about the same as yours. Next week I'm going to work on finding some higher protein/lower carb alternatives to some of the things I'm currently eating. Someone also told me on here that it helps to shock your system from time to time. Like eat a moderate amount of carbs for a few days and then eat as few carbs as possible for a few days. I might try that soon too. Eating next to zero carbs is very tough though. Lots of chicken and egg whites and protein shakes.... and it might not healthy to do it for an extended period of time.. I'm just going to try it for a few days to see how it goes..

[JC480]

My weight loss has slowed alot.

Define this...how slow?

Typical bodybuilder diet is 40% protein 40% carb 20% fat although some go 40/30/30.

1.5-2lbs of fat loss per week is healthy after the initial large water loss most dieters experience at the beginning.

[XX400EX]

Thanks for the repsonce's i was reading up on the carb cycling going to give that a try. Here is my weight loss the past few months.
Oct 10, 2009 203.0 lb (92.3 kg) -2.0 lb (-0.9 kg) -1.0 %
Sep 5, 2009 205.0 lb (93.2 kg) -3.0 lb (-1.4 kg) -1.4 % was sick a few days
Sep 2, 2009 208.0 lb (94.5 kg) -1.0 lb (-0.5 kg) -0.5 %
Aug 24, 2009 209.0 lb (95.0 kg) -1.0 lb (-0.5 kg) -0.5 %
Aug 18, 2009 210.0 lb (95.5 kg) -1.0 lb (-0.5 kg) -0.5 %
Jul 21, 2009 211.0 lb (95.9 kg) -1.0 lb (-0.5 kg) -0.5 %
Jul 15, 2009 212.0 lb (96.4 kg) -1.0 lb (-0.5 kg) -0.5 %
Jun 17, 2009 213.0 lb (96.8 kg) -1.0 lb (-0.5 kg) -0.5

[JC480]

That looks like a healthy fat loss profile to me.

Keep doing what you're doing.

Slow fat loss = healthy and muscle sparing.

[XX400EX]

Thanks JC. Im getting there. I did manage to keep my carbs under 100 grams today.

[BazzaW]

carbs generally are the one thing that we over estimate. I think that sometime fats are vilified where they shouldn't be. Just strip out as much carb as you can comfortably manage. You are on a good steady loss program. For my 5 cents, take the carbs down further, add in some protein, and watch out for the sodas and other hidden carbs. well done

[XX400EX]

Yes going to try carbs just at pre and post workout and see how that goes. Thanks.

[Klayfish]

Have you figured out what your maintenance calorie level is? I think if you know what that is, and consistenly eat a clean diet that's a few hundred below maintenance, the weight will come off. It may go a bit slower than you want, but it will happen. Everyone's body type is different and you may respond differently to a certain balance of carbs/fat/protein. For instance, I'm 156lbs, and I'm trying to put weight on. I now eat 2850 calories per day (it used to be 2750 until last week). I average around 100g fat, 200g carb, 280g protein. Even doing that, weight gain for me is very, very slow. Even with me eating 200g of carb per day.

From your numbers, I think your carb intake is OK. I'd like other people with a lot more experience than me to chime in, but one question does come to mind for me. Are you eating too little, so that your body is really going into conservation mode. That will make it really hard to lose weight, as your body is fighting to hold onto every bit of energy it can. Just a thought...

[NC_Tarheel]

Here are some books you can download for free from SciVation....

www.scivationbooks.com

I am personally using the CHA plan and refeeding with carbs 2 X per week. However it took a while to figure out what works for ME. Everyone is different so you just gotta try and see what works for you.

Also what workouts are you doing and what is your cardio/HIIT schedule??

[mc-]

Hi

i like simple heuristics rather than ratios or specifics

like:
keep starchy carbs for after workouts only
eat every 2-3 hours
eat protein at each feeding
eat greens at each feeding (even if that's greens+ in a shake)
eat all the healthy fats daily: fish or algae oil, flax seeds, saturated fats
skip all useless calories like juice
eat whole foods

do the above then all you have to worry about - and then it's not a worry including carb cycling can kinda likely go away as a bit too intrigued for this stage of your journey.

this approach is detailed in a free ebook, too. link

just fyi

best
mc

[jdtemple]

Speaking of carb cycling, another member suggested this article:

http://www.tmuscle.com/readArticle.do?id=811783

I'm putting a spreadsheet together that maps out my meals for me, based on that article.

[mc-]

Speaking of carb cycling, another member suggested this article:

http://www.tmuscle.com/readArticle.do?id=811783

I'm putting a spreadsheet together that maps out my meals for me, based on that article.

that is an awesome article by chris thibaudeau.
for most folks, though, it's getting too intrigued before the basics are really solidly in place.

working with folks, in my experience, if eating is all over the map it's hard to cycle carbs with real control unless you are fanatically devoted to entering calories in fitday.

hence heuristics of what to eat when. If starchy carbs are only after workouts it's relatively straightforward to have MORE on a heavy workout day and less when not, too, but again, just from experience, first things first: getting the basic nutrition pattern wired in so you can really see if this cycling tweaking works.

just a thought

mc

[jdtemple]

that is an awesome article by chris thibaudeau.
for most folks, though, it's getting too intrigued before the basics are really solidly in place.

working with folks, in my experience, if eating is all over the map it's hard to cycle carbs with real control unless you are fanatically devoted to entering calories in fitday.

hence heuristics of what to eat when. If starchy carbs are only after workouts it's relatively straightforward to have MORE on a heavy workout day and less when not, too, but again, just from experience, first things first: getting the basic nutrition pattern wired in so you can really see if this cycling tweaking works.

just a thought

mc

Simple is best for just about everyone, I agree. I'm a perfectionist though, so the details of that article are what makes it interesting to me.

[mc-]

Simple is best for just about everyone, I agree. I'm a perfectionist though, so the details of that article are what makes it interesting to me.

sure, but there's a time and a place for everything. at some point it helps to get really picky. just not necessarily before everything else is lined up

mc

[JOHN GARGANI]

XX: your current proportions of nutrients are fine, and as pointed out, your fat loss is also fine.....

you do NOT want to lose quickly....at your current height and weight, slow is the word...patience!!

[JOHN GARGANI]

also, as BYAKUYA pointed out with his own current situation, there is a BIG difference between general weight loss dieting and cutting....

cutting is more extreme to achieve a certain look and bodyfat percentages that are not necessarily long term healthy......

dieting is to get to a generally healthy fat percentage......

[XX400EX]

Hello thanks for every ones replies and the links. I see 2 lbs a week is good and id like to get that. But its nice to see everyone thinks my loss so far is good makes me feel better now. As far as maintence cals im not sure i get from 2400-2800 depending on what site i use. Fit day is helping me keep in check what im taking in so thats a big help. My fats i get from flax seed oil and fish oil and i eat alot of fish and some peanut butter and when i have beef its lean cuts so not much bad fats. Crabs come from whole wheat bread fruits and oats and my cerial is honey bunches of oats. I like peas and green beans and bake beans and asparagus for my veggies and v-8 low sodium. My fruits are bananas apples oranges and strawberrys.

[BackwoodsGa]

I think it depends on your goals. If you're cutting, like I am, you'll want to get your carbs lower. Right now my daily carbs are too high and my ratio is about the same as yours. Next week I'm going to work on finding some higher protein/lower carb alternatives to some of the things I'm currently eating. Someone also told me on here that it helps to shock your system from time to time. Like eat a moderate amount of carbs for a few days and then eat as few carbs as possible for a few days. I might try that soon too. Eating next to zero carbs is very tough though. Lots of chicken and egg whites and protein shakes.... and it might not healthy to do it for an extended period of time.. I'm just going to try it for a few days to see how it goes..

Agreed!well said bro.