best cutting ratio ....

[Dax7777]

Hi,

I have been chatting with different people and everyone has a different approach when it comes to getting cut. I have heard many ratios of diet but no one has been able to answer certain questions.

1) why is it that you use 10 - 13 to get your calorie intake, why 10 - 13 ?

2) what is the best ratio to get cut, when i mean get cut i mean loose body fat and gain lean body mass. After saying this people have told me what is your goal and i will say this: loose the fat and gain lean bodymass. So, what is the best ratio??? a low carbs maybe? i was told 50/30/20 od prot/cabrs/ fat was great but i am not sure. what i was doing before was limiting my carbs to 100 grams per day, eating about 1.5 grams per pound of lean body mass, and about 20 % of fat. Some people said 100 grams of carbs isnt enought to gain lean body mass, and i needed to eat more so what is a good "way to loose fat and gain miscle"???

thank you so much, i just went throught a terrible hurricane and lost electricity for a while, i also have lots of damages in my house so please bare with me and the responses.

thanks you all.

 

[Gordo]

It's kinda of individual....there's no magic number or ratio but some numbers will work better for your than others. Overall calories is the great determinant as to which direction you are going to go. However what makes up those cal and how your body uses them, well, that's something you'll partly have to figure out what works best for you.

A lot of people do not go by ratios but one things for sure, especially when you are below maintenance....keep your protein up to hold on to muscle.

100 g of carbs sounds really low...what's your height,weight and %bf?

Someone gave you 50/30/20....why not try it for several weeks, keep a food log, watch your weight and %bf and see how that works for you?

Everyone is slightly different and will get results with different ratios or factors.

ie: 1.5g * lbs LBM protein
.3 -.5g * lbs LBM fat
vary carbs to make up the rest of you caloric total

(that's another way to do it).

Pretty hard to gain lean muscle and lose fat at the same time. Ideally you're fairly lean to start with and you are very in tune with you caloric needs versus your energy expenditure for the day. You gains will be slow. What you need to do is figure out maintenance cals eat slightly below that and work out hard. Don't get too hung up on ratios.

 

[Dax7777]

i am 5' 10" and 190 lb with 17 % fat, would love to loose all the remaining fat to go down to 8 % and gain muscle some few pounds. Let me know with these numbers how you would determined someones diets system, if you can thanks.

 

[Gordo]

i am 5' 10" and 190 lb with 17 % fat, would love to loose all the remaining fat to go down to 8 % and gain muscle some few pounds. Let me know with these numbers how you would determined someones diets system, if you can thanks.

Well you really have to know how many cals are sustaining your current weight. Use www.nutridiary.com or www.fitday.com to figure that out first. It makes short work of the math.

Then take a 10% drop in cals and see how that goes for a couple of weeks.
If nothing changes drop another 10%.

Within those cals figure out 1.5g * lbs LBM protein
~0.3 - 0.5g *lbs LBM fat (whatever you're comfortable with)

The rest you can stock into slow burning carbs.

Don't shy away from fruits and veg. Actually big-a$$ salads fill you up well and fill the space between meals.


Rome wasn't built in a day.

 

[Dax7777]

Question:

if i eat about 2400 calories, or 3000 if i burn about 2000 calories in the gym doing cardio and weights, is that good for cutting and will the remainder of the calories be enough to help me build muscle mass?

 

[Gordo]

caloric surplus (eat more than maintenance) means weight goes up.

caloric deficit (eat less than maintenance) means weight goes down.

Eatting slightly below maintenance and weight-training can help you gain lean muscle mass while whittling away body fat, but it will be a pretty slow process.