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cwsteven
04-05-2007, 11:09 PM
I'm currently trying to cut for the summer and was looking for info on how many protein/carbs/fat I should consume daily. I eat clean, but I'm just not sure if I am getting the right ratio of these nutrients in order to successfully cut.

bldgengineer
04-05-2007, 11:12 PM
http://www.bodybuildingforyou.com/bodybuilding-supplements-guides/diet-and-nutrition-guide-1.htm

The guidlines for bulking that I have been using are in here but I have also seen guidline/calculations for cutting and maintaining also.

its the same 40/40/20 ratio but with deviations in the caloric intake

sprung
04-05-2007, 11:40 PM
Do with what works for you, some people react better to higher carbohydrate diets than higher protein ones.

bodybuilder45
04-06-2007, 12:09 AM
Do with what works for you, some people react better to higher carbohydrate diets than higher protein ones.

^^^BINGO!

cwsteven
04-06-2007, 12:18 AM
Thanks for the info. Keep lifting!

boyscouT
04-06-2007, 01:41 AM
Do with what works for you, some people react better to higher carbohydrate diets than higher protein ones.

^^^BINGO!
^^^^^^ :cool:


boyscouT's Guide To A Better Life (http://forum.bodybuilding.com/showthread.php?t=1864731)

Overall Nutrition: Read all sticky's located in the NUTRITION SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=&f=13)
Nutrition Surrounding Training: Read Alan Aragon's sticky on PRE, DURING, & POSTWORKOUT NUTRITION (http://forum.bodybuilding.com/showthread.php?t=272067)
Fat Loss: Read all sticky's located in the LOSING FAT SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=&f=16)
Training: Read all sticky's located in the WORKOUT PROGRAMS SECTION (http://forum.bodybuilding.com/forumdisplay.php?s=&daysprune=30&f=8) & take extra care when reading THIS (http://forum.bodybuilding.com/showthread.php?t=972440)
Cardio: Read Alan Aragon's sticky titled MYTHS UNDER THE MICROSCOPE: THE LOW INTENSITY FAT BURNING ZONE & FASTED CARDIO (http://forum.bodybuilding.com/showthread.php?t=747976)
Exercise Guide (INCLUDES BODYWEIGHT EXERCISES): Read all links located HERE (http://forum.bodybuilding.com/showthread.php?t=901853)

Figuring out your CALORIE (http://en.wikipedia.org/wiki/Calorie) requirements (2-STEP PROCESS):
Step 1: Calculate your BMR (http://www.bmi-calculator.net/bmr-calculator/) (WHAT'S BMR? CLICK HERE TO FIND OUT) (http://en.wikipedia.org/wiki/Basal_metabolic_rate)
Step 2: Multiply your BMR by the appropriate activity level modifier (http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/)
If <20% BF:
For cutting (CALORIE DEFICIT), I suggest -200 cals. For bulking (CALORIE SURPLUS), I suggest +200 cals
If >20% BF:
For cutting (CALORIE DEFICIT), I suggest -500 cals. For bulking (CALORIE SURPLUS), YOU DELUSIONAL? CUT!
Figuring out your MACRONUTRIENT (http://en.wikipedia.org/wiki/Macronutrient) ratios:

I recommend:
1.5g of protein per lb of bodyweight
20% of your calories should come from healthy fats (40% POLYUNSATURATED (http://en.wikipedia.org/wiki/Polyunsaturated_fat), 30% MONOUNSATURATED (http://en.wikipedia.org/wiki/Monounsaturated_fat), & 30% SATURATED (http://en.wikipedia.org/wiki/Saturated_fat))
Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)

Other important tips:
Meal size & frequency are not set in stone. (FYI SMALLER/MORE FREQUENT MEALS YEILDS FOR OPTIMAL ABSORPTION OF NUTRIENTS)
I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
preWO (P+C)
immediate post workout (P+C)
and bedtime (P+F)
Eat your fruits & veggies!
Drink at least 1 gallon of pure water (http://en.wikipedia.org/wiki/Water#Human_uses) a day
Food Journal: FITDAY.COM (http://www.fitday.com/)

Food Database: NUTRITIONDATA.COM (http://www.nutritiondata.com/)

FDA Guidelines For Food Labels: FDA DEFINITIONS (http://forum.bodybuilding.com/showthread.php?t=1526221)

Proteins:

Egg Whites
Chicken
Turkey
Beef
Pork
Tuna / Salmon / Seafood
Tofu
Whey protein powder
Casein protein powder
Essentially most any other source of protein
Complex Carbohydrates:

Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
Potatoes (ALL KINDS)
Rice (ALL KINDS)
Pasta (ALL KINDS)
Bread (ALL KINDS)
Beans (ALL KINDS)
Simple Carbohydrates:

Maltodextrin (FOR DURING/POST WORKOUT)
Dextrose (FOR DURING/POST WORKOUT)
Other Carbohydrates (FIBROUS):

Fruits
Vegetables
Fats: DO NOT FEAR FAT! (http://forum.bodybuilding.com/showthread.php?t=936089)

Egg Yolks (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!) (http://forum.bodybuilding.com/showthread.php?t=937460)
Nuts (ALL KINDS)
Peanut/Almond butter
Egg yolks
Avocados
Fatty Fish
Fish oil
Olive oil
Dairy:
Milk (ALL KINDS)
Cottage Cheese (LOW-FAT or FAT FREE)
Yogurt (LOW-FAT or FAT FREE)
Stay away from:
Empty calories (I.E. NON-DIET SODA)
High fructose corn syrup (http://en.wikipedia.org/wiki/High_fructose_corn_syrup) aka HFCS (CHECK INGREDIENT PANEL)
Synthetic trans fats (http://en.wikipedia.org/wiki/Trans_fat)
**THE ABOVE ARE JUST GUIDELINES... IT IS YOUR RESPONSIBLITY TO LISTEN TO YOUR BODY AND ADJUST AS NECESSARY**