I am just starting out with weightlifting and was wondering what is considered proper ratios of Proteins/Carbs/Fats for loosing fat and gaining muscle and how many grams per pound of bodyweight should be ingested. I am 6’2" 229lbs, fairly active and play sports year round. Thanks for the input.
Exactly 35.83% protein, 36.94% carbs, and 27.33% fats.
What do you eat now? Is that working for you?
Post a typical days diet, you may get more help that way.
http://www.T-Nation.com/readArticle.do?id=459493
TESTOSTERONE NATION - 7 Habits of Highly Effective Nutritional Programs
Follow these for 6 weeks and see what happens.
Thanks for the input. My current meal “plan” is as follows
Meal 1:
1 cup 1% milk
1 scoop protein powder
2 whole eggs
Meal 2:
1 cup mixed berrues
30 almonds
Meal 3:
1 large boneless skinless chicken breast
1 cup steamed mixed veggies
Meal 4:
1 scoop protein powder
Meal 5:
6oz lean steak
1 cup brown rice
Meal 6: Shake (post w/o or pre-bed on non w/o days)
1 cup 1% milk
1 cup berries
5 almonds
1 scoop protein powder
Total nutritional value
Calories 2163
Fat 59 grams
Carbs 172.8 grams
Protein 195.1 grams
You need way more calories and add about 40 grams of protein to your diet. I’m currently 143 lbs and I eat close to 3000 calories a day. You’re almost 100 lbs heavier and eating less!
I have to agree with Digity. I eat 2000 calories per day and I’m a 125 lb woman. I have lost fat and gained muscle in the past two months so I got lucky with my starting diet and haven’t needed to tweak it. It’s hard to tell exactly how much each person needs to eat since we’re all so different. I’m getting my calories from 40% protein, 30% carbs, 30% fat. I can probably eat more carbs but I’m sticking to what’s working so far. If I were a man of your size I would probably start at 3500 calories. Then I would choose a nutrient ration and stick with it consistently for a month and tweak it only if necessary. Are you using fitday.com? It makes it so much easier to keep track. Good luck.
this is a very informative article that should help you out a lot:
http://www.T-Nation.com/readArticle.do?id=811783
I’ve found that sticking to a daily ratio sucks for me. I find I am ravenously hungry on lifting days, while on recovery days I eat a lot less and take it easy.
how much fat do you want to lose and what’s an estimation of your BF%?
Just made a couple of alterations to the plan, tell me if this looks any better, and if there is any substitutions you would suggest. I would like to possibly lower the fat intake a bit and I was just wondering what a suitable replacement for the peanut butter would be.
Meal 1:
1 cup 1% milk
1 scoop protein powder
3 whole eggs
Meal 2:
1 cup mixed berries
30 almonds
1 cup 1% milk
1 scoop protein powder
Meal 3:
1 large boneless skinless chicken breast
1 cup steamed mixed veggies
2 tbsp Kraft all natural peanut butter
Meal 4:
1 scoop protein powder
1 tbps Kraft all natural peanut butter
Meal 5:
8oz lean steak
1 cup brown rice
Meal 6: Shake (post w/o or pre-bed on non w/o days)
1 cup 1% milk
1 cup berries
5 almonds
1 scoop protein powder
1 tbsp Kraft all natural peanut butter
Total nutritional value
Calories 2989
Fat 105 grams
Carbs 216 grams
Protein 250 grams
And as far as body fat goes I would estimate it around 20%. I would like to drop that down to about 12-13% BF.
[quote]Cog wrote:
Just made a couple of alterations to the plan, tell me if this looks any better, and if there is any substitutions you would suggest. I would like to possibly lower the fat intake a bit and I was just wondering what a suitable replacement for the peanut butter would be.
[/quote]
Don’t worry about making anymore changes. Try it out for a few weeks and see how you react.