Carb/Protien/Fat Ratios for cutting

[JMN5764]

I'm trying to create a diet for the next 6-8 weeks and I was looking at the Topic of the Week for fat loss and one of the winners said that macronutrients should break down to 50 percent fat, 35 protien and 15 carbs. Is that ratio ok.. more specifically the carbs (it seems low, considering I eat a lot of bread and oats).

I've searched the supersite and every author has their own "fool proof" ratio, but the higher fat/protien make up seems to be popular. Very Confused and mislead at this point considering never have been on a real cut.

I'm 18, 198 lbs with 11 percent bf, and looking to get down to about 7-8 percent in 6-8 weeks

any help, changes or advice is greatly appreciated.

[boyscouT]

5-6 meals a day
eat every 2-3 hours
eat the same amount of Protein, Carbs, Fats (EFA's) IN EVERY MEAL!!!!!!!
This isn't nessessary, but a starters concept. There are some meals where
I have no carbs at all
7+ hours of sleep 7 hours Strong?... Yes! Recovery happens when you sleep by Growth Hormones are released
Tons of water!

How much calories to take in?????
Click on the first link. Take that number, and multiply it by one of the 5
selection of your daily activities on the second link. Once you have this
number (Maintenance level), subtract 500 from that number when Cutting, and
increase by 500 when Bulking.

Example : BMR = 2000, Activity level = 4, 2000x 1.725 = 3450. Therefore your maintenance is 3450 calories, cutting is 2950 calories, and bulking is 3950 calories.

1st link ---- >http://www.bmi-calculator.net/bmr-calculator/
2nd link ---- >http://www.bmi-calculator.net/bmr-ca...dict-equation/

Protein : Poultry, fish, red meat, cottage cheese, Whey, eggs
Carbs : Whole wheat pasta, whole wheat bread (100%, but be careful with
store bought bread. Almost all Store bought bread contains HFCS. Look into
ezekial bread). brown rice, rolled or steel oats, Yams, Lentils, fruit
Fats: Olive oil, fish oil, flax oil, nuts (almonds, pecans, walnuts), almond
and peanut butter (all natural)

Before going to bed, your last meal should be a slow digestive protein and a
fat. Cottage cheese is the best, mix it with some nuts or 2 tbsp of all
natural PB. This contains Casein protein and will prevent your body from
going catabolic while you sleep.
When you wake, try to get protein in your system right away.

Want to know about the different types of fat, and which ones are Good/Bad?
--->http://www.hsph.harvard.edu/nutritionsource/fats.html

Dairy: Fat free yogurt, skim milk, fat free cottage cheese, or soy milk

EAT YOUR VEGGIES! (They're low calorie/carb yes... but have you look at what
minerals are in them????)

Pre-workout Meals: 60-90 minutes before workout
Post-workout Meals: Within 45 minutes after lifting (Get a High GI carb, and
a fast source of protein like Whey)

Supplements When first starting, the only supplements you need are a good multivitamin, fish oil, and Whey protein powder. After you get your diet down pat (100% strict and clean) and you have your workouts in full swing, then look into others. Fat burners only aid in the process. Your diet will make and break you. BCAA's are also something to look into for a cut or a bulk.


Cardio : 4-5 days a week, 1 hour tops (for cutting)
1-2 days a week, 1 hour tops (for bulking).

**The 1 hour tops doesn't mean you have to do 1 hour every sessions. I
personally keep it between 40-50 minutes, sometimes I'll only do 30. I just
see so many people doing 90 minute sessions and don't realize that it's too
much**

But do I do cardio in the mornings, or in the evenings?. Do what works best for you. You will find many members on this forum that are well respected, and in great shape, but recommend Two different things. Does that make either of them wrong? No, because they're doing what works best for them. Do your own research on this, because it's beating a dead horse. I have always done my cardio in the evenings, as well as for 30 minutes right after lifting. I had no problems losing the weight.

Weight lifting : Lift Heavy!!! 3-4 days a week! Do not train the same muscle group every
day, or every other day. Allow a good 48 to 72 hours rest before training
that muscle group again. Keep reps between 8-10 range, 3-4 sets. This
doesn't include a warm up set. Make sure the muscle group is nice and warm
before hitting it hard. And let go of your ego. Don't stand there and curl
90lbs, or try benching 300 if you can't. Lower the weight, practice good
form, and in time the gains will come. Don't worry about what the "other"
guys are doing.

But StrongEnough... I don’t want to get big. What if I don’t lift weights, and just eat right with cardio? Lifting weights is more than just getting big. Lifting helps promote fat loss by raising your metabolism, makes you stronger, and strengthens your bones! It takes years and years and years of heavy lifting, 100% clean/strict diets with TONS of food and dedication just to get “Big”.

So, you’re going to lift weights, and you’re going to do cardio.

Once a week, enjoy a cheat meal (that's meal, not day)

Drink water, but not over doing it. Drink when you're thirsty! Too much
water will flush your electrolytes, and you'll feel/look like ****! Personally, I drink between 1-1.5 gallons a day.
Don't know what Electrolytes are? Read here ---
>http://science.howstuffworks.com/question565.htm
http://www.medicinenet.com/electrolytes/article.htm

Remember, you're not only doing this to look great, have washboard abs, and
18inch guns, but to be in great shape and very healthy. Eat Clean, Lift
heavy. This is a lifestyle change, not a destination.

[boyscouT]

A few ideas and links that MIGHT help:

Nutrition / Diet / Macros:

Total daily calorie intake. This is what will make / break you

It is NOT efficient to try and lose fat AND gain muscle at the same time

BMR and nutrition calculator

Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

Foods (Good vs. Bad)

Unified Theory of Nutrition - by Will Brink

Bulking:

When bulking (a calorie surplus to gain lean muscle mass at a optimal rate), I aim for:

- 1lb beef per day
- 1 Gallon Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Chicken / Turkey
- Beef / Sloppy Joes (manwich)
- Rice
- Pasta
- Tuna
- Potatoes
- Veggies (Fresh if possible)

If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

Hungry Hungry Hormones

Massive Eating

Stretch Mark Mass

What are some good indications that I'm gaining muscle... ?

Mirror / Appearance
Measurements
Strength
Bodyweight

Cutting:

When cutting (a calorie deficit to lose fat at a optimal rate):

I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).

Fullness Factor Chart 1
Fullness Factor Chart 2

What it my basal metabolic rate ?

Your Basal Metabolic Rate (BMR) is the energy used (measured in calories) by your body to perform basic functions, including internal energy expenditure, breathing, and body temperature. It is the number of calories your body would expend if you performed no physical activity throughout the day.

Simply put... your Basal Metabolic Rate (BMR) is the rate at which your body burns calories while you rest. This is very important because we only have so much time for cardio each day.

BMR Calculator:
http://www.bmi-calculator.net/bmr-calculator/

Where can I learn more about the "Fatloss Basics ?"

Fatloss Basics Part 1
Fatloss Basics Part 2
Fatloss Basics Part 3
Fatloss Basics Part 4

What are some good indications that I'm losing fat... ?

Mirror / Appearance
Measurements
Bodyfat caliper
Bodyweight

Supplements:

SAVE $$$$$ ! ! STICK WITH THE BASICS:

Multivitamin
(Click here for a Multivitamin Comparison Chart)
10 lb bags of Optimum Whey Protein
(Great BCAA profile AND glutamine... Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL or Magnesium Creatine Chelate
Fishoil / Essential Fatty Acids
Essential Amino Acids [Free Form Powder] pre-workout

Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

Creatine timing (when / how to take it):

Science behind creatine timing
In depth look at creatine

For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g

Here is why:

Protein Prejudice
Protein intake studies
BCAA's / Leucine

Workout / Routine:

I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:

Squatting / Leg pressing
Deadlifts
Barbell benchpress (Including flat / decline / incline)

Both BB's and DB's for best results

Concentrate more on measurements and less on bodyweight

Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

Concentrate on form first, in order to stay injury free

Emphasize both range of motion, and mind-muscle connection

With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.

Cardio:

If possible, do cardio at least 8 hours from when you lift weights

If possible, do cardio in the AM after sleeping.

No need to do cardio on a empty stomach, but many prefer to due to nausea

Jumping rope is a very efficient form of cardio

Sprinting is a very efficient form of cardio

HIIT (High Intensity Interval Training) is a efficient form of cardio

Recovery (A.K.A GROWTH !):

With proper intensity MUST COME PROPER RECOVERY !

Make sure and get enough protein right before you go to sleep.

Make sure and get enough protein/carbs right when you wake up

Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):

http://www.johnberardi.com/articles/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...sleep_2_pr.htm

Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
Pre, During, & Postworkout Nutrition (Click here)

Cell volumization:

Make sure and drink enough water both throughout the day and during your workout (this is CRITICAL ! !) I drink about 1 liter per hour, and at least 3 liters during my workout. (Keep in mind I am currently over 240lbs so you may not need this much).

H2O / Cell Volumization... the ultimate supplement
Stretch Mark Mass !
The role of cellular hydration in the regulation of cell function
In depth look at creatine
Glycerine / Glycerol
Nitric Oxide

Other Resources:

Rules, Information, and "Best Of" Threads Index
MCWTRAINER's SUPPLEMENT THREADS
The BB.COM Bible - By BIGNBUFF
Nutrient timing - By Halleluyah

Good luck !

If you have read this post and ALL the links provided and you still have a question or concern.. please E-Mail me and I'll get back to you as soon as possible:

pt@controlledlabs.com

[JMN5764]

alright thanks boyscout both posts very helpful overall and i guess an indirect answer to my question. maybe i'm overemphasizing ratios lol idk but Brink said that all ratio breakdowns effective for weight loss.. but higher protien lower carb more effective in retaining lean mass and losing fat.
So, thanks for the help we'll see how it goes

[boyscouT]

alright thanks boyscout both posts very helpful overall and i guess an indirect answer to my question. maybe i'm overemphasizing ratios lol idk but Brink said that all ratio breakdowns effective for weight loss.. but higher protien lower carb more effective in retaining lean mass and losing fat.
So, thanks for the help we'll see how it goes

Bodybuilding is 100% individualistic... you can't take something from an article and think it'll work for you... take everything with a grain of salt.. it is your responsibility to listen to your body.