carbs, protein, fat

[danny81]

What is the best percentage?

40, 40, 20?

 

[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.

 

[danny81]

any other options?

 

[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

 

[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?

 

[Doug C]

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

Doug C

 

[tucker01]

Start here

http://www.ironmagazineforums.com/diet-nutrition/21113-***guide-cutting-bulking-maintenance***.html

 

[ABCs]

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

 

[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

 

[ABCs]

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.

 

[danny81]

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

 

[Arnold]

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.

 

[Uthinkso]

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

 

[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.

 

[danzik17]

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.

 

[ABCs]

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.

 

[danny81]

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

 

[ShapeUP]

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.

 

[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

 

[ShapeUP]

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.

 

[ZECH]

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

That is from dehydration, not protein.

 

[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?

 

[tucker01]

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

 

[ShapeUP]

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.

 

[danny81]

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

 

[tucker01]

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

 

[Witchblade]

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

That's what I do too.

 

[danny81]

how do I find my protein requirements

 

[Nigeepoo]

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.

 

[tucker01]

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.