Francis584 said:
So I have to cut my carbs? From what I read I need my carbs at the same intake level as protein, and my fats at the lowest. True? I am trying 40/40/20.
As far as the meals thing goes, it is probably true, but it depends on what you classify as a meal. I mean if eating a banana is a meal, then sure I could probably fit many of those.
1. For your carbs - It depends on how much you are eating now as to if you need to cut them down further. However, generally, people start with higher carbs and slowly decrease their carb intake as they diet down. This is more so in the case of competition type diets. If you are at a high BF% then you don't necessarily need to implement this type of thing - you just need a sensible diet with a calorie deficiency.
And don't go off those ratio formula, they are very inaccurate. Calculate your requirements off your lean body mass and activity levels.
2. For the meals - a banana is not a meal. A meal has a combination of you protein, carbs (fibrous, sugar or starchy), fats and fibre. The ratio's of each depending on the time of day and what you are doing. For example, a meal plan could be:
Meal 1: oats, egg + whites, blueberries, fish-oil capsules
PWO: Banana, whey, skim milk
Meal 2: Brown rice, chicken, vegetables, olive oil
Meal 3: Lentils, tuna, vegetables, apple, fish-oil capsules
Meal 4: salmon, vegetables
Meal 5: 1% cottage cheese, walnuts
3. You don't need 29g of supplemental fats. Get your 6g of fish oils and then rely on dietary fats from olive oil, avocado, walnuts/linseeds or other nuts and seeds, fatty fish, egg yolks etc.
4. 40g/day is pretty low fat intake.... Your fat intake should be based on your lean mass as well - and, for most people (unless you are competition cutting and are VERY close to competition) the minimum intake should be 0.3g fats per pound lean mass.... So unless your lean mass is ~133 pounds then you might need more than this.
