im currently on a diet to maintain muscle and lose body fat . i think i lost about 2-3 percent very fast, but im getting kinda worried, i used to have a eating disorder and im sacred i might go over board.
I weigh 140 lbs, and im wondering, what is a normal amount of fat one shoudl consume on a diet like the one im on?
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Thread: cutting diet,. how much fat
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11-28-2003, 09:43 AM #1
cutting diet,. how much fat
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11-28-2003, 10:09 AM #2
For a cutting diet I do 10x body weight for calories, but I'm a female. So about 12x bodyweight should be good. I do and a lot of other people do 40/40/20. So 140 x 12 = 1680 calories broken down into 40% protein and carbs = 672 calories from protein and 672 from carbs and then 20% from fat which = 336.
GO ASTROS! WE BEE-LIEVE!!
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11-28-2003, 12:13 PM #3
^^ great advice there. I usually used about a 40/30/30 when i was cutting. Just make sure the fats your getting are from healthy sources like..
nuts
fish oil
natty pb
olive oil
flax oil
flax seeds
salmon
Be careful since you've had eating disorders in the past not to go overboard with lowering cals.
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11-28-2003, 05:09 PM #4
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11-28-2003, 05:52 PM #5
I use a different approach:
I cycle my carbs (three low days, one high day) and adjust total caloric intake accordingly. I keep my protein pretty high, regardless of how I manipulate carbs and fat.
Overall, for cutting I use a 30/50/20 (carbs/protein/fat). I don't recommend this ratio for everyone; this is just what works for me.
Everyone is different. Experiment around and find what works best for you. Bodybuilding is a lot of trial and error, and you learn about yourself as you go - that's half the fun!
Good luck,
NaturalMsO
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11-29-2003, 11:57 AM #6Originally posted by TheSupaKorean
^^ great advice there. I usually used about a 40/30/30 when i was cutting. Just make sure the fats your getting are from healthy sources like..
nuts
fish oil
natty pb
olive oil
flax oil
flax seeds
salmon
Be careful since you've had eating disorders in the past not to go overboard with lowering cals.
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11-29-2003, 04:15 PM #7
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11-29-2003, 04:42 PM #8
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11-29-2003, 04:54 PM #9
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11-29-2003, 08:08 PM #10Originally posted by NaturalMsO
Did someone say they use a 40/40/20 ratio ... for cutting? :-oGO ASTROS! WE BEE-LIEVE!!
"Things can be different only of you make them different."
Oct 20 - 178
Oct 27 -
Nov 4 -
Nov 11 -
Nov 18 -
Nov 25 -
Max Bench - 225
Max Squat - 295
May Leg Press - 340
Max DB Curl - 35
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11-30-2003, 03:04 PM #11
lochick87:
It's always interesting how totally different methods work so well for different people. Your 40/40/20 diet that you use for cutting is one that I use for bulking.
You're right, age and metabolism definitely play a factor on how nutrients are absorbed and utilized. I know if I tried to diet/cut on 40 percent carbs, I'd be very unsuccessful. Personally, I'm somewhat carb sensitive (which can actually be a good thing in bodybuilding), and I don't need many carbs - even to grow.
Good luck,
NaturalMsO
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11-30-2003, 03:19 PM #12Originally posted by NaturalMsO
lochick87:
It's always interesting how totally different methods work so well for different people. Your 40/40/20 diet that you use for cutting is one that I use for bulking.
You're right, age and metabolism definitely play a factor on how nutrients are absorbed and utilized. I know if I tried to diet/cut on 40 percent carbs, I'd be very unsuccessful. Personally, I'm somewhat carb sensitive (which can actually be a good thing in bodybuilding), and I don't need many carbs - even to grow.
Good luck,
NaturalMsOGO ASTROS! WE BEE-LIEVE!!
"Things can be different only of you make them different."
Oct 20 - 178
Oct 27 -
Nov 4 -
Nov 11 -
Nov 18 -
Nov 25 -
Max Bench - 225
Max Squat - 295
May Leg Press - 340
Max DB Curl - 35
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11-30-2003, 03:33 PM #13
not sure if anyone read my other post, but my diet has really taken a tole on me, ive been very edgy and iritable and looking kinda pale, so today i had a bagel. What im asking, is i want to up my carbs back to 200, but still be on a cutting diet, will this work? (ido cardio everyday) , if i eat around 200 carbs a day, and do cardio at night , lets say i eat around 1600 cals a day, will burning off 300-350 cals a night (+ i lift regularly) help me stay lean?
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11-30-2003, 03:38 PM #14Originally posted by rmatic1
not sure if anyone read my other post, but my diet has really taken a tole on me, ive been very edgy and iritable and looking kinda pale, so today i had a bagel. What im asking, is i want to up my carbs back to 200, but still be on a cutting diet, will this work? (ido cardio everyday) , if i eat around 200 carbs a day, and do cardio at night , lets say i eat around 1600 cals a day, will burning off 300-350 cals a night (+ i lift regularly) help me stay lean?GO ASTROS! WE BEE-LIEVE!!
"Things can be different only of you make them different."
Oct 20 - 178
Oct 27 -
Nov 4 -
Nov 11 -
Nov 18 -
Nov 25 -
Max Bench - 225
Max Squat - 295
May Leg Press - 340
Max DB Curl - 35
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11-30-2003, 03:40 PM #15Originally posted by rmatic1
another question
im trying to lose body fat like i said, i eat around 1400-1500 callries, lift and do cardio daily , will i eventually plateou in losing fat, cause its comming off very nicely, but will it slow down in which ill have to adjust my diet even more?GO ASTROS! WE BEE-LIEVE!!
"Things can be different only of you make them different."
Oct 20 - 178
Oct 27 -
Nov 4 -
Nov 11 -
Nov 18 -
Nov 25 -
Max Bench - 225
Max Squat - 295
May Leg Press - 340
Max DB Curl - 35
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11-30-2003, 04:19 PM #16
lochick87:
Getting enough good fats in your diet is actually quite simple: natural peanut butter, salmon, flaxseeds (or flaxseed oil), etc.
rmatic1:
The only way to know for sure if 200 grams of carbs will be too much for you is to try it. Everyone is different - some could consume 200 grams of carbs and still lose weight; others would get fat from it. No one else can really accurately tell you what to eat. You have to experiement and find what works best for yourself.
Good luck,
NaturalMsO
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11-30-2003, 04:37 PM #17
yea thats true, last year when i was bulking, i ate at least 500 carbs a day, bagels, pb/j's , heros , everything, and i was in good shape, had a lil bit of fat, but thats what comes with bulking.
Im finding that 120 grams of carbs for some reason is to little for me, not sure why but it affects my mood and everything. Im not trying to lose weight, or gain weight, im fine just maintaining at this point. Even with 200 carbs, i woudlent eat more then 2000 calories a day, most likely around 1400-1600.
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11-30-2003, 04:53 PM #18
rmatic1:
Now I'm confused. Your original post in this thread stated that you're currently on a cutting/dieting phase to maintain muscle mass and lose body fat. In your previous post, you stated that you didn't want to gain or lose weight. So which is it?
If you're trying to lose body fat - as you stated in your original post - and you think the carbs are too low (mood swings, decreased energy levels, etc.), try cycling your carbs - three low days, one high day. This works very well for me (and tons of other people).
Good luck,
NaturalMsO
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11-30-2003, 04:58 PM #19Originally posted by NaturalMsO
rmatic1:
If you're trying to lose body fat - as you stated in your original post - and you think the carbs are too low (mood swings, decreased energy levels, etc.), try cycling your carbs - three low days, one high day. This works very well for me (and tons of other people).
Good luck,
NaturalMsOGO ASTROS! WE BEE-LIEVE!!
"Things can be different only of you make them different."
Oct 20 - 178
Oct 27 -
Nov 4 -
Nov 11 -
Nov 18 -
Nov 25 -
Max Bench - 225
Max Squat - 295
May Leg Press - 340
Max DB Curl - 35
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11-30-2003, 05:51 PM #20
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11-30-2003, 05:52 PM #21Originally posted by NaturalMsO
lochick87:
I'm currently consuming approximately 60-70 grams on low days and 140-150 grams on high days.
NaturalMsOGO ASTROS! WE BEE-LIEVE!!
"Things can be different only of you make them different."
Oct 20 - 178
Oct 27 -
Nov 4 -
Nov 11 -
Nov 18 -
Nov 25 -
Max Bench - 225
Max Squat - 295
May Leg Press - 340
Max DB Curl - 35
-
11-30-2003, 05:58 PM #22
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11-30-2003, 06:16 PM #23
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11-30-2003, 06:56 PM #24
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11-30-2003, 07:02 PM #25
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