P/C/F Ratios?

[Snatch518]

I'm trying to cut fat and maintain muscle. I was under the impression that I should keep my carbs in the 60-80g a day a day and that my fats should be in the 80-100g range.

Regarding ratios do you calculate it by % of calories or % of grams. Would a 50P/30C/20F diet be, lets say 200g protein, 120g carbs, 80g fat. Or do you have to calculate the calores.

Someone told me this is the math to find out what I should be taking in a day...

150 (BW) x 12 = 1800
Protein - 50% - 900 calories - 225g
Carbs - 30% - 540 calories - 135g
Fat - 20% - 360 calories - 40g

So whats the deal... How much protein, carbs, and fatr should I be getting a day?

 

[Emmon]

Well i think you would struggle consuming 225g of protein a day to be honest.

For each pound in weight (in my opinion) its about right to take a gram of protein per day... Weigh 150lbs? eat 150g of protein a day

 

[Snatch518]

225 isn't that much. I'm easily getting 200g of protein a day. About 35g of protein a meal. How should my fat and carb intake look like?

 

[w8lifter]

Cornfed...are you suggesting a 150 lb guy eat 1500 calories? Fuk I eat more than that on a cut!

 

[Dr. Pain]

You know, he becums a mod, and all hell breaks loose!


DP

 

[w8lifter]

Yeah I know....git yer ass back in chat boy!

 

[lina]

Cornfed, How did you get 1550 BMR for 150lbs person? That seems too low.

Also BMR figures are not enuf calories for you to consume in a day. The number of calories you expend in a day are at least 1.2 more than BMR.

BMR x Activity level = Calories Expended

You need to calculate your activity level for the day by multiplying your BMR x's the following number that suites you.

1.2-1.3 for Very Light activity

1.5 for Moderate activity

1.6-1.7 for Heavy activity

1.8-2.1 for Very Rigorous activity

So if Snatch trains heavy for a day he would expend:

1.6 x 1550 BMR = 2480 cals. Not 1550 cals. That would be if he/she did absolutely nuttin' honey and was lying in bed watching tv all day or sleepin'.

 

[cornfed]

If I eat more than my friggin BMR, even w/ the cals I burn, I ain't losin jack. I know 220lb males who get down to 16-1700 w/ thyroid enhancement, so which school of thought is right? I don't wanna cause a prob, so I'll shut up, but his net calories/day need to be negative.

(I've cut @ BMR, doing 1hr cardio 6x/week 1.5hr wts 5x/wk w/NYCA, and increased total mass while lowering BF%) if ya want specifics, I'll be glad to give you the exact numbers on stats and the macros of my diet...and training schedule too

 

[cornfed]

I didn't do the exact calculation of his weight, I used a proportion equation against my BMR/wt to his x/wt, assuming his BF% is between 14 and 19% .

 

[lina]

Yes I agree that the cals consumed per day should be less than cals expended. If he wants to loose 1 lb per week=3500 cals, then he should eat 3500:7=500 less per day than what he expends.

220lb male eating 1600-1700 cals? Are they able to maintain LBM? So what's your secret?

 

[Snatch518]

My BMR is 1715. My Baseline Caloric intake is 2400. I will try and get 1900 calories a day with the 50P/30C/20F ratio. By the way, I am somewhere in the 12-15% body fat range. My goal is to get down to 8%.