carbs, protein, fat [Forum Archive]

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carbs, protein, fat

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Posted by: danny81

What is the best percentage?

40, 40, 20?

Posted by: danzik17

That's one of the more common ratios, but there really isn't a best one.

Everyone is different, so what works for one person won't necessarily work for the next.

Posted by: danny81

any other options?

Posted by: Doug C

Wouldn't this depend on whether you're maintaining, bulking or cutting? I'd like to know what ratio to strive for on a cut..if there is a difference.

Doug C

Posted by: ABCs

Uh yeah man, where the hell did they go? "The guide to cutting, bulking and maintaining" thread is gone! That was probably the best thread for beginners on any fitness forum. Prince?

Posted by: Doug C

That's it.. I skimmed through it months ago, it would be great to find it again.

Doug C

Posted by: IainDaniel

Start here

http://www.ironmagazineforums.com/di...%2A%2A%2A.html

Posted by: ABCs

There it is! Haha where the hell did it go for a second there?

Posted by: danny81

thats for cutting. i am trying to bulk. can I use any of these for buliking?

40/40/20, 50/20/30 or Isocaloric 33/33/33

Posted by: ABCs

Quote:

Originally Posted by danny81

thats for cutting. i am trying to bulk. can I use any of these for buliking?

40/40/20, 50/20/30 or Isocaloric 33/33/33

Of course. It's not the ratio as much as it is the quantity. I say play around with it and see how it goes. Tweak where necessary.

Posted by: danny81

alright thanks. Im goign 2 stick with th 40 40 20

Posted by: Robert D.

Quote:

Originally Posted by ABCs

Uh yeah man, where the hell did they go? "The guide to cutting, bulking and maintaining" thread is gone! That was probably the best thread for beginners on any fitness forum. Prince?

I guess Jodi unstuck it before she told me she was leaving.

Posted by: Uthinkso

Quote:

Originally Posted by Prince

I guess Jodi unstuck it before she told me she was leaving.

Leaving? Jodi left?

I am on a cut and I shoot for 15% Fat, 55% protein, and 30% carbs

Posted by: P-funk

using percentages is stupid because those percentages are soley based on caloric intake.

Figure out the amount of calories you need to lose weight.

Figure out your protein intake.

Then, base your diet around that, and be sure to get adequate EFAs.

Posted by: danzik17

Quote:

Originally Posted by Prince

I guess Jodi unstuck it before she told me she was leaving.

That's a shame - always learned a ton from what she posted. Too bad some random jackasses had to be dicks to her.

Posted by: ABCs

Quote:

Originally Posted by danzik17

That's a shame - always learned a ton from what she posted. Too bad some random jackasses had to be dicks to her.

Yup. I looked up to her for my health and nutrition information. It seems she leaves and Ian barely posts because of a couple douchebags.

Posted by: danny81

how do I k now how many calories and protein i need?

Posted by: ShapeUP

Quote:

Originally Posted by P-funk

using percentages is stupid because those percentages are soley based on caloric intake.

Figure out the amount of calories you need to lose weight.

Figure out your protein intake.

Then, base your diet around that, and be sure to get adequate EFAs.

If your pee is really yellow, than you can lower your protien intake.

Posted by: danny81

is that the only way? because im sure if I have a bad Workout it will be more yellow right? how about the calories i need to bulk? 20x body wight

Posted by: ShapeUP

Quote:

Originally Posted by danny81

is that the only way? because im sure if I have a bad Workout it will be more yellow right? how about the calories i need to bulk? 20x body wight

I was joking on the yellow pee thing..but xtra protein not being used is put out through your urine I believe.

I would aim for a surplus of 500 - 1000/d which really depends on what you burn, find out your BMR, add in your exercises and estimate what you need to eat. I personally don't like any of these "x amount times BW = bulking" formulas...It's different for everyone.

Posted by: dg806

Quote:

Originally Posted by ShapeUP

If your pee is really yellow, than you can lower your protien intake.

That is from dehydration, not protein.

Posted by: danny81

well im a boxer so I do cardio pretty much everyday and lift 3x a week. And everyday is different so I cant count how many calories I burn. so I guess first I should find how many cals i need inorder to bulk. what shoud I do? mayby add 200 cals a day until I start gaining weight?

Posted by: IainDaniel

Yep add a like 10% cals to your daily diet for a couple of weeks and evaluate your progress.

Posted by: ShapeUP

Quote:

Originally Posted by dg806

That is from dehydration, not protein.

When I ate 350g protien I was still drinking 1gallon a day, I could tell when the protein wasn't getting used, my pee did get more yellow at different points throught the day.

Posted by: danny81

ok. so now that I found my amount of calories. how do I find the percentag fo fat, carbs, and protein?

Posted by: IainDaniel

Just get your protein requirements and let the rest of the calories fall into place.

Posted by: Witchblade

Quote:

Originally Posted by IainDaniel

Just get your protein requirements and let the rest of the calories fall into place.

That's what I do too.

Posted by: danny81

how do I find my protein requirements

Posted by: Nigeepoo

Quote:

Originally Posted by danny81

how do I find my protein requirements

When you're bulking, it's approximately 1-1.5g per lb bodyweight. When you're cutting, it's approximately 0.5-0.75g per lb bodyweight.

I've not been here in ages. Sorry to hear about Jodi leaving.

Posted by: IainDaniel

Quote:

Originally Posted by Nigeepoo

When you're bulking, it's approximately 1-1.5g per lb bodyweight. When you're cutting, it's approximately 0.5-0.75g per lb bodyweight.

I've not been here in ages. Sorry to hear about Jodi leaving.

I'd probably have a higher protein intake when cutting in comparison to a bulk.

Posted by: Nigeepoo

Hi Iain.

Isn't there a problem if you try to derive more than 40% of your total calories from protein? The urea synthesis cycle in the liver has limits. See Table 4 in Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets -- Cordain et al. 71 (3): 682 -- American Journal of Clinical Nutrition

Therefore, when cutting, if energy intake is ~10kcals per lb bodyweight, 0.5-0.75g of protein per lb of bodyweight will provide 2-3kcals, or 20-30% of total calories. If a max figure of 40% is used, this translates to a maximum of 1g of protein per lb of bodyweight.

Of course, the figure of 10kcals per lb bodyweight when cutting is very approximate. If very active, it could be a lot higher.

Cheers, Nige.

Posted by: IainDaniel

I just skimmed through the article, it references Protein Toxicity when there is a lack of Carbs and fats.

What about the scope of the subjects we are dealing with here. Bodybuilders are looking to preserve muscle while in a caloric deficit. Muscles require Protein (amino acids) would it not make sense to have a higher protein intake when catabolic. Compared to when bulking, the muscle tissues wouldn't need to be used as an energy source?

Posted by: sara

Where did Jodi go?

Posted by: Nigeepoo

Quote:

Originally Posted by IainDaniel

I just skimmed through the article, it references Protein Toxicity when there is a lack of Carbs and fats.

When you said that you would have a higher protein intake when cutting in comparison to a bulk, I felt that it would result in a considerably higher percentage of total cals from protein when cutting in comparison to bulking.

If carb & fat intakes suit activity levels (see Fig. 2. in Determinants of the variability in respiratory exchange ratio at rest and during exercise in trained athletes -- Goedecke et al. 279 (6): E1325 -- AJP - Endocrinology and Metabolism ), then the body should not use muscle protein as an energy source.

Oh, and hi Sara!

Posted by: danny81

lol. im sorry I did not understand any of that. so for a bulk I want 1.5 g of protein per LB?

Posted by: Nigeepoo

Yup. 1.5g of protein per lb is fine for bulking. If you eat 20kcals per lb bodyweight, that works out as 30% of total calories from protein.

Posted by: danny81

how much of the res should be carbs and what should be fat?

Posted by: P-funk

Percentages don't really work because they are totally calorie dependant.

For example, if I need 250g of protein per day and I am eating 2500 calories, that is 40% of my caloric intake. If I need 250g, but I am eating 3000 calories, that is 33% of my caloric intake. Either way I have the proper amount of protien. What percentage I have it set at doesn't matter worth a darn. Does that make sense?

Set your protein and then worry about the rest. Don't worry about the calories.

Posted by: Nigeepoo

Quote:

Originally Posted by danny81

how much of the res should be carbs and what should be fat?

That depends on what you're doing. Pre-workout, you need slowly-absorbed carbs e.g. basmati rice, sweet potatoes etc. Post-workout, you may want to use dextrose/maltodextrin to replenish muscles. At times like these, keep fats low to minimise bodyfat storage.

The rest of the time, when you're sitting watching TV or surfing the internet and not burning carbs, keep sugary & starchy carb intake low and eat more fats of all types, keeping a balance between omega-6 & omega-3 by eating oily fish (tinned tuna and fish in sunflower oil don't count) or flaxseeds/flaxseed oil. You can eat veggies anytime. You can eat low-sugar fruits like berries, stone fruits, citrus, apples & pears anytime. High-sugar/starch fruits like bananas & grapes are best eaten when you're active and burning carbs.

I'm a proponent of John Berardi's principle of proteins+carbs when active and proteins+fats when sedentary.

Posted by: danny81

ok. I understand P funk that I need to figure that out. But how do I figure it out? anf thanks nigeepoo

Posted by: P-funk

I say anywhere between 1-1.5g per lb of lean tissue is okay for protein requirements.

Posted by: danny81

alright thanks. now that I found that how should I find my carbs.

Posted by: danzik17

How much protein would you need on a cut? Right now I'm sitting at around 180g of protein at 155lbs, but 1.5g/lb would put me a pretty good amount over 200g.

Posted by: Nigeepoo

On a cut, I'd say no more than 1g/lb.

Posted by: P-funk

Oh a cut I would say more towards the top end due to the fact that you are intaking less calories (carbs and fats) so you will be converting some of that to usable energy (glucose) and some of it will go to tissue repair. When you are bulking, you are intaking larger amounts of carbs and fats, so you can intake closer to the low end for protein since it will be used more effiecinetly.

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