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View Full Version : Protein/Carb/Fat Ratio??????



BigDaza
07-21-2004, 05:49 AM
I was about to type a similar question but i will add it to this thread instead. I noticed that alot of replies state 20% fat(good fat) is 10% too little?? The reason i ask is that i have been bodybuidling for around 12 months now but have only got into the nutritional side over the last 6 wks or so. I am currently eating pro30%/car60%/fat10% my aim is to trim down while still gaining lean muscle. Any suggestions??

ironlung
07-21-2004, 06:09 AM
Yes, getting enough fat in your diet is very important for testosterone levels. 10% is too little, shoot for at least 20%. Try to get the majority of your fats from essential sources, olive, fish, flax oils, or almonds, walnuts, salmon etc.,

KarateChris
07-21-2004, 06:11 AM
Well, first off it's very difficult (if not impossible from a physiological standpoint) to lose bodyfat and put on lean muscle at the same time. Second, yes, 10% calories coming from fat is too little. Reduce your carbs and up your fat to at leat 20%. So, your new ratio would look like this: 50% carbs, 30% protein, 20% fat. This is also NOT ideal for cutting if you decide to cut. This is however a good ratio (the one I use) for bulking.

Atavis
07-21-2004, 06:11 AM
You might try bringing the Protein up to 40% too.

BigDaza
07-22-2004, 03:22 AM
Thanks guys. Is there an easy way to count the percentages in pro/carb/fat??? I use my calories merely as a guide to see what i have ate. I then take my days totals for pro/carbs/fat in grams and do my calculations with this eg

calories 2800kcal
protein 300g
carbs 600g
fat 50g TOTAL 950g
protein 300g / 950 = 0.32 (x 100) = 32%
carbs 600g / 950 = 0.63 (x 100) = 63%
fat 50g / 950 = 0.5 (x 100) = 5%

This tells me that i am eating 32/63/5 with 2800kcal is this wrong? Cause if so please tell me cause i am only starting out so i want to get this right.(these figures are only a guide so i could explain)

Gneus
07-22-2004, 04:40 AM
no that is the right formula grams/total grams x 100

i like to keep mine at 40% protein 40% carbs and 20% fats when im cutting.

30% protein 50% carbs and 20% fats when im bulking but obviously im still taking in more protein than b4 :)

BigDaza
07-22-2004, 01:07 PM
i hope so cause i had some other muppet on another forum telling me that it was wrong and generally acting like a tit. His calculations were based around his calories and working out his pro/carb/fat ratio's from that? I didn't quite understand his way and so he thought it nice to open his mouth and let his belly rumble.......must be great to know everything!!! I dont just want to do mine cause i find it easy although i would like to know if there is any truth in what he is saying.

miltoney
07-22-2004, 01:24 PM
whoa I dont mean to be a tit, but I dont think that is right! Your calculating the percentage of grams of each that you are consuming per day, when you should be calculating percentage of CALORIES of each. your method would work if carbs, fat and protein all had the same number of calories per gram, but carbs and protein have 4 while fat has nine.

or have I been doing it wrong?

miltoney
07-22-2004, 01:55 PM
Going by your grams, here is what I get:

calories: 4,050
percentage of calories from carbs: 60%
percentage of calories from protein: 30%
percentage of calories from fat: 10%