Carb intake HELPP!!!

[NJFASHiONiSTA]

Wasent sure if there was any math figure that would tell you how many gms of carbs are allowed for your total cals---ex. 1200 cals a day how would u figure how many good complex carbs to consume?

 

[LAM]

depends on what your goals are and your level of activity...

personally I never go over 40% carbs and go down as low as 20% when cutting...

 

[Alaric]

Yea depends on the ratio you're using. Have you figured one out yet?

 

[NJFASHiONiSTA]

40/30/30

 

[Jodi]

Is that 40% Protein 30% carb 30% fat?

 

[ncgirl21]

That would be 360 calories from carbs, so around 90 grams of carbs (that's if your eating 30% carbs)

 

[NJFASHiONiSTA]

That would be 360 calories from carbs, so around 90 grams of carbs (that's if your eating 30% carbs)

yes its 30% carbs--ok i kinda see how you did it--1200x30%=360 carbs then
360-30%=108 how did you get 90 mathematically ?

 

[Arnold]

40/30/30

I think that is too high on fat to get lean....if that is your goal.

 

[NJFASHiONiSTA]

I think that is too high on fat to get lean....if that is your goal.

yes i am trying to maintain my weight just cut bf% what do you suggest? 40p/30c/30f is the safe basic method no?

 

[Arnold]

55p/35c/10f

 

[NJFASHiONiSTA]

55p/35c/10f

thank you for your help-may i ask why you think that ratio is better for me?

 

[ncgirl21]

thank you for your help-may i ask why you think that ratio is better for me?

Because your goal is fat loss not weight loss. So, by keeping the higher percentage of protein you will keep from loosing muscle. But, I would personally probably try a 50P/35C/15F just because your a girl and when my fat intake is too low it makes my hair/nails/skin look bad IMO. So, if your going to do 1200 calories this is what it would look like:

55/35/10:
660 calories of protein
420 calories from carbs
120 calories from fat

for a 50/35/15 it would be:
600 calories of protein
420 calories from carbs
180 calories from fat

Just play around, try different things and see what works best for your body. Good Luck Hun!!

 

[atherjen]

55p/35c/10f

I disagree I feel a person needs at LEAST 15% daily fat to ensure adequate intake of EFA's. 20-30% is fine, in my opinon anyways.

 

[Arnold]

I guess it really depends on what the goal is, if you're talking a female getting to single digit bf% your fat intake cannot be 20-30% IMO.

 

[Jodi]

I don't think anyone should ever go below 20% dietary fat.

 

[Arnold]

not a normal, healthy person/female, but getting into single digit bf%, especially for a female, is NOT healthy and very difficult to do for most.

again, I am unsure of her goal...

 

[NJFASHiONiSTA]

basically my goals are just to tone up my skinny fat i want to maintain my 105 lb weight my bf% is 20.1 i think i will try to 50p/35c/15f thank you all for your help its much appreciated(thank god i didnt try the 40/30/30 boy what would i do without you guys!!

 

[Jodi]

I think you would have been fine at 40/30/30. Lots of women seem to lean up better on higher fat lower carb diets.

 

[Arnold]

the thing I do not like about low carb in general is lack of energy, if you're pre-contest and doing cardio it's hell.

 

[Jodi]

I don't like low carb either and won't do it but many have great success with it, especially women.

 

[NJFASHiONiSTA]

so here is the final breakdown
11x105=1155 cals day
578 cals of protein---------144 gm protein/day
404 cals of carbs-----------101 gm carb/day
173 cals of fat--------------19 gm fat/day

---eating 5 meals--
29 gm of protein in each meal/snack
20 gm of carbs in each meal/snack
4 gm of fat in each meal/snack

Carb Breakdown???
m1-25(breakfest)
m2-15(mid snack)
m3-25(lunch)
m4-25(dinner)
m5-10(snack)