confused about the cutting diet

[edubz]

Ok, please excuse my ignorance, as I am a dummy when it comes to dieting and cutting carbs.

Maybe someone can explain to me, because the calories and stuff are confusing me


I found this link very helpful

http://www.ironmagazineforums.com/showpost.php?p=410144&postcount=2


it states


Cut - 10-13 cals per lb of bodyweight
Maintain: 13-15 cals per lb of bodyweight
Bulk: 15-18 cals per lb of bodyweight

Once you know how many cals you need to start cutting, now you can figure out your P/C/F ratio. Some of these ratios of Protein/Carbs/Fat many have successfully used are: 40/40/20, 50/20/30 or Isocaloric 33/33/33 to name a few.

Each Gram of Protein = 4 cals
Each Gram of Carbs = 4 cals
Each Gram of Fat = 9 cals

To figure this out is alot more simple than you think. For example, to follow a 40/40/20 ratio for a 200lb person.
40%
Approx: 2400 cals needed to cut

Now do the math:

2400 cals 40/40/20
40% of 2400 = 960 cals need to come from Protein
40% of 2400 = 960 cals need to come from Carbs
20% of 2400 = 480 cals need to come from Fat

Now that we know where the calories need to come from, its time to figure grams.

960 divided by 4 = 240G of Protein
960 divided by 4 = 240G of Carbs
480 divided by 9 = 53G of Fat



I dont understand though. I am 180, 27 years old, and the only thing I am trying to get rid off is stupid fat on my belly. My arms are nice and cut, shoulders nice, chest nice, but my belly has like a tiny bit of fat and tiny love handles.

anywho, I dont understand the whole concept. When I look at labels i see calories and calories from fat. There is no calories from protein. So I am getting lost when trying to figure it out.

so, basically, I cant eat more then 2400 calories, and in this 2400 calories, I have to fit in 240G of Protein, 240G of Carbs, 53G of Fat??

 

[assassin]

ok first go to this site it'l help u to know food nutrition facts...

www.fitday.com

the second thing u must know is that u must eat god food bodybuilding food.....ur carbs should come only from whole grains and vegetables and fruits ....ur fats should be healthy fats not saturated fats....ur diet must be low in sugars high in fibers....so go to the site and design a diet then post it here so we can help u with it.......

some good sources for carbs ( oats / whole grain bread / brown rice /fruits / vegetables(brocolli/peas/spinach/beans))

good sources for lean protein ( egg whites/ chicken breasts/meat(limit it cause it's high in saturated fats)/ fish /tuna /cottage cheese/whey protein powder/smoked salmon)

good sources for fats ( olive oil / nuts/ peanut butter/flaxseed oil / fish oil /smoked salmon)

these are some examples for bb food .....

 

[mike456]

2160 calories a day
216 grams of protein a day
216 grams of carbs a day
48 grams of fat a day
look on nutrition labels they tell you how much much grams of protein/carbs/fat are in a serving, you can go to www.fitday.com it is a very good way to track your diet
here are the main types of food you should be eating
Carbs:
Oatmeal
100% whole wheat bread
Whole wheat pasta
Brown rice
Yams
Sweet potatoes
Beans
Green leafy vegetables

Fat:
Fish
Nuts and seeds
Olive oil
Flax seed oil

Protein:
Meat
Chicken
Turkey
Fish
Eggs (egg whites)
Nuts