P/C/F Ratios?

Snatch518 · 05-07-2002, 08:28 PM

I'm trying to cut fat and maintain muscle. I was under the impression that I should keep my carbs in the 60-80g a day a day and that my fats should be in the 80-100g range.

Regarding ratios do you calculate it by % of calories or % of grams. Would a 50P/30C/20F diet be, lets say 200g protein, 120g carbs, 80g fat. Or do you have to calculate the calores.

Someone told me this is the math to find out what I should be taking in a day...

150 (BW) x 12 = 1800
Protein - 50% - 900 calories - 225g
Carbs - 30% - 540 calories - 135g
Fat - 20% - 360 calories - 40g

So whats the deal... How much protein, carbs, and fatr should I be getting a day?

Emmon · 05-07-2002, 08:59 PM

Well i think you would struggle consuming 225g of protein a day to be honest.

For each pound in weight (in my opinion) its about right to take a gram of protein per day... Weigh 150lbs? eat 150g of protein a day

Snatch518 · 05-07-2002, 09:05 PM

225 isn't that much. I'm easily getting 200g of protein a day. About 35g of protein a meal. How should my fat and carb intake look like?

w8lifter · 05-08-2002, 07:44 AM

Cornfed...are you suggesting a 150 lb guy eat 1500 calories?

Fuk I eat more than that on a cut!

Dr. Pain · 05-08-2002, 07:45 AM

You know, he becums a mod, and all hell breaks loose!

DP

w8lifter · 05-08-2002, 08:10 AM

Yeah I know....git yer ass back in chat boy!

lina · 05-08-2002, 08:24 AM

Cornfed, How did you get 1550 BMR for 150lbs person? That seems too low.

Also BMR figures are not enuf calories for you to consume in a day. The number of calories you expend in a day are at least 1.2 more than BMR.

BMR x Activity level = Calories Expended

You need to calculate your activity level for the day by multiplying your BMR x's the following number that suites you.

1.2-1.3 for Very Light activity

1.5 for Moderate activity

1.6-1.7 for Heavy activity

1.8-2.1 for Very Rigorous activity

So if Snatch trains heavy for a day he would expend:

1.6 x 1550 BMR = 2480 cals. Not 1550 cals. That would be if he/she did absolutely nuttin' honey and was lying in bed watching tv all day or sleepin'.

cornfed · 05-08-2002, 01:28 PM

If I eat more than my friggin BMR, even w/ the cals I burn, I ain't losin jack. I know 220lb males who get down to 16-1700 w/ thyroid enhancement, so which school of thought is right?

I don't wanna cause a prob, so I'll shut up, but his net calories/day need to be negative.

(I've cut @ BMR, doing 1hr cardio 6x/week 1.5hr wts 5x/wk w/NYCA, and increased total mass while lowering BF%) if ya want specifics, I'll be glad to give you the exact numbers on stats and the macros of my diet...and training schedule too

cornfed · 05-08-2002, 01:32 PM

I didn't do the exact calculation of his weight, I used a proportion equation against my BMR/wt to his x/wt, assuming his BF% is between 14 and 19% .

lina · 05-08-2002, 04:28 PM

Yes I agree that the cals consumed per day should be less than cals expended. If he wants to loose 1 lb per week=3500 cals, then he should eat 3500:7=500 less per day than what he expends.

220lb male eating 1600-1700 cals? Are they able to maintain LBM? So what's your secret?

Snatch518 · 05-09-2002, 04:48 PM

My BMR is 1715. My Baseline Caloric intake is 2400. I will try and get 1900 calories a day with the 50P/30C/20F ratio. By the way, I am somewhere in the 12-15% body fat range. My goal is to get down to 8%.

05-07-2002, 08:28 PM	#1
Snatch518 Real American Join Date: Apr 2002 Location: PA Posts: 69 Photos: 3	P/C/F Ratios? I'm trying to cut fat and maintain muscle. I was under the impression that I should keep my carbs in the 60-80g a day a day and that my fats should be in the 80-100g range. Regarding ratios do you calculate it by % of calories or % of grams. Would a 50P/30C/20F diet be, lets say 200g protein, 120g carbs, 80g fat. Or do you have to calculate the calores. Someone told me this is the math to find out what I should be taking in a day... 150 (BW) x 12 = 1800 Protein - 50% - 900 calories - 225g Carbs - 30% - 540 calories - 135g Fat - 20% - 360 calories - 40g So whats the deal... How much protein, carbs, and fatr should I be getting a day? Click here to earn a FREE XBOX 360 Obsessed is just a word the lazy use to describe the dedicated. If you keep doing what you've always done, You'll always get what you have already gotten.

05-07-2002, 08:59 PM	#2
Emmon Registered User Join Date: Jan 2002 Location: UK - Lincolnshire Posts: 37	Well i think you would struggle consuming 225g of protein a day to be honest. For each pound in weight (in my opinion) its about right to take a gram of protein per day... Weigh 150lbs? eat 150g of protein a day It takes wisdom to understand wisdom; the music is nothing if the audience is deaf

05-07-2002, 09:05 PM	#3
Snatch518 Real American Join Date: Apr 2002 Location: PA Posts: 69 Photos: 3	225 isn't that much. I'm easily getting 200g of protein a day. About 35g of protein a meal. How should my fat and carb intake look like? Click here to earn a FREE XBOX 360 Obsessed is just a word the lazy use to describe the dedicated. If you keep doing what you've always done, You'll always get what you have already gotten.

05-08-2002, 01:28 PM	#8
cornfed Sweet 'lil Innocent Mod Join Date: Jan 2002 Location: serenity now insanity later Posts: 1,802	If I eat more than my friggin BMR, even w/ the cals I burn, I ain't losin jack. I know 220lb males who get down to 16-1700 w/ thyroid enhancement, so which school of thought is right? I don't wanna cause a prob, so I'll shut up, but his net calories/day need to be negative. (I've cut @ BMR, doing 1hr cardio 6x/week 1.5hr wts 5x/wk w/NYCA, and increased total mass while lowering BF%) if ya want specifics, I'll be glad to give you the exact numbers on stats and the macros of my diet...and training schedule too - "If I ever run into Dave Grohl, I'm gonna kick his fuqqin' ass... because he sucks and he wrote this cheese-dick song for Ozzy that I have to fuqqin' play on and I'll never forgive him for that. Foo Fighters is a fuqqin' candy-ass girl band but you've got that mother-fuqqer submitting songs [for the album], and those douchebags from the Offspring, too." "...Dave Grohl? Fuq Dave Grohl! ...you're getting this guy to write songs for Ozzy? Just because he played drums for fuqqing Sh!tvana?" --- Zakk Wylde --- ---Dimebag Darrel RIP---

05-08-2002, 01:32 PM	#9
cornfed Sweet 'lil Innocent Mod Join Date: Jan 2002 Location: serenity now insanity later Posts: 1,802	I didn't do the exact calculation of his weight, I used a proportion equation against my BMR/wt to his x/wt, assuming his BF% is between 14 and 19% . - "If I ever run into Dave Grohl, I'm gonna kick his fuqqin' ass... because he sucks and he wrote this cheese-dick song for Ozzy that I have to fuqqin' play on and I'll never forgive him for that. Foo Fighters is a fuqqin' candy-ass girl band but you've got that mother-fuqqer submitting songs [for the album], and those douchebags from the Offspring, too." "...Dave Grohl? Fuq Dave Grohl! ...you're getting this guy to write songs for Ozzy? Just because he played drums for fuqqing Sh!tvana?" --- Zakk Wylde --- ---Dimebag Darrel RIP---

05-08-2002, 07:44 AM	#4
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Cornfed...are you suggesting a 150 lb guy eat 1500 calories? Fuk I eat more than that on a cut!

05-08-2002, 07:45 AM	#5
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	You know, he becums a mod, and all hell breaks loose! DP

05-08-2002, 08:10 AM	#6
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Yeah I know....git yer ass back in chat boy!

05-08-2002, 08:24 AM	#7
lina It's a Wonderful Life!!! Elite Member Join Date: Apr 2002 Location: Lounging around... Posts: 2,797	Cornfed, How did you get 1550 BMR for 150lbs person? That seems too low. Also BMR figures are not enuf calories for you to consume in a day. The number of calories you expend in a day are at least 1.2 more than BMR. BMR x Activity level = Calories Expended You need to calculate your activity level for the day by multiplying your BMR x's the following number that suites you. 1.2-1.3 for Very Light activity 1.5 for Moderate activity 1.6-1.7 for Heavy activity 1.8-2.1 for Very Rigorous activity So if Snatch trains heavy for a day he would expend: 1.6 x 1550 BMR = 2480 cals. Not 1550 cals. That would be if he/she did absolutely nuttin' honey and was lying in bed watching tv all day or sleepin'.

05-08-2002, 04:28 PM	#10
lina It's a Wonderful Life!!! Elite Member Join Date: Apr 2002 Location: Lounging around... Posts: 2,797	Yes I agree that the cals consumed per day should be less than cals expended. If he wants to loose 1 lb per week=3500 cals, then he should eat 3500:7=500 less per day than what he expends. 220lb male eating 1600-1700 cals? Are they able to maintain LBM? So what's your secret? Last edited by lina : 05-08-2002 at 04:30 PM.

05-09-2002, 04:48 PM	#11
Snatch518 Real American Join Date: Apr 2002 Location: PA Posts: 69 Photos: 3	My BMR is 1715. My Baseline Caloric intake is 2400. I will try and get 1900 calories a day with the 50P/30C/20F ratio. By the way, I am somewhere in the 12-15% body fat range. My goal is to get down to 8%. Click here to earn a FREE XBOX 360 Obsessed is just a word the lazy use to describe the dedicated. If you keep doing what you've always done, You'll always get what you have already gotten.

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