good ratio for me?

[rachaelf321]

I'm just starting out exercising.. before this i was somewhat sedentary, the only exercise i got was from working as a hostess 6 days a week for about 5 hours a day.
Now i work only 4 days 5 hours a day, i am on my feet the whole time, and walking fast paced probably half of that time.
Then, i ate around 1000 calories.. Now i am only 5 foot, 106 pounds so this wasn't that bad for me, i maintained my weight.
But, ive incorporated some HIIT training about twice a week for 15 minutes, some weight lifting for 20 minutes, 3 days a week, and jogging for about 15 minutes 3 days a week.
I don't want to under feed myself because then i wont gain any muscle growth, but i dont want to over-feed myself either.. I want to lose body fat, and gain a little more muscle just to fill out my body.
I've read so much, some say a good carb/protein/fat ratio would be 40/40/20 split and about 1300 calories a day for fat loss on active days, but what about the days i am not active?
Im sorry if this has been asked before, but i've been getting different answers from everywhere!

[ttota]

I'm just starting out exercising.. before this i was somewhat sedentary, the only exercise i got was from working as a hostess 6 days a week for about 5 hours a day.
Now i work only 4 days 5 hours a day, i am on my feet the whole time, and walking fast paced probably half of that time.
Then, i ate around 1000 calories.. Now i am only 5 foot, 106 pounds so this wasn't that bad for me, i maintained my weight.
But, ive incorporated some HIIT training about twice a week for 15 minutes, some weight lifting for 20 minutes, 3 days a week, and jogging for about 15 minutes 3 days a week.
I don't want to under feed myself because then i wont gain any muscle growth, but i dont want to over-feed myself either.. I want to lose body fat, and gain a little more muscle just to fill out my body.
I've read so much, some say a good carb/protein/fat ratio would be 40/40/20 split and about 1300 calories a day for fat loss on active days, but what about the days i am not active?
Im sorry if this has been asked before, but i've been getting different answers from everywhere!

If you are looking to gain muscle than 1300kcal is not enough if your including so much cardio and have such an active job. Also if you want to build muscle than you will need more lifting, you will see very little progress of muscle-growing for such short amount of time unless you are doing some very heavy lifting for those 20 min a day, 3 times a week (using the Max-OT program for example). For me, I am eating around 1600kcal and I am gaining a lot of muscle, but maybe we cannot compare ourselves because I do only HIIT, 16mins a day, every day, and lift 6 times a week very heavily, but don't have an active job, so I probably burn less kcal during the day than you. Anything under 1200kcal is simply not good for your health, at least in the long run.

I find 40/40/20 a good ratio for getting leaner, IMO. Also on the non-active days.

The reason why you see so many different answers is because there are so many things that will get you result, so many opinions, some great advice and other simply bad. There are few black and white rules when it comes to lifting for an example, Some trainers say one exercise is better and other trainers say another one, and maybe these exercises are very similar. Not all trainers have the same opinion.

[Emma-Leigh]

I'm just starting out exercising.. before this i was somewhat sedentary, the only exercise i got was from working as a hostess 6 days a week for about 5 hours a day.
Now i work only 4 days 5 hours a day, i am on my feet the whole time, and walking fast paced probably half of that time.
Then, i ate around 1000 calories.. Now i am only 5 foot, 106 pounds so this wasn't that bad for me, i maintained my weight.
But, ive incorporated some HIIT training about twice a week for 15 minutes, some weight lifting for 20 minutes, 3 days a week, and jogging for about 15 minutes 3 days a week.
I don't want to under feed myself because then i wont gain any muscle growth, but i dont want to over-feed myself either.. I want to lose body fat, and gain a little more muscle just to fill out my body.
I've read so much, some say a good carb/protein/fat ratio would be 40/40/20 split and about 1300 calories a day for fat loss on active days, but what about the days i am not active?
Im sorry if this has been asked before, but i've been getting different answers from everywhere!

Following random ratios is not good <-- Your lean mass / muscles / health requirements stay the same regardless of if you are on 1300 cals or 1900 cals, right? So why should what your BODY needs in terms of protein / fats etc be based simply on your CALORIE intake?

Try here: http://forum.bodybuilding.com/showth...hp?t=121703921
It is a sticky I put together on calculating things out including calorie needs, and protein / fat/ carb requirements - with adjustments for goals as required.