read the diet sticky how do you customize?

[crexx]

for my stats, i am trying to loose fat but i am not 200 lbs only 175 so how many protein/carbs/fat do i take in to start out with...

[CutMeUp]

for my stats, i am trying to loose fat but i am not 200 lbs only 175 so how many protein/carbs/fat do i take in to start out with...

Make protein 1.5g per pound body weight. From there just keep the ratios the same as in the sticky. But remember, that is just an outline, not a bible. Try this for a few weeks and see what kind of results you get; adjust from there. Most important is that you are eating the right kinds of foods at the right times. I wouldnt worry as much about the exact numbers of the macros, although you do want to stay within a range. Good luck.

P.S. if you want to post a sample diet we might be able to help you out further

[crexx]

here is sample diet fat/protein/carbs

1egg 6/7 /0.6
1 cp egg beaters 0/24/4
1/2 cup oatmeal 2.5/3/27

pwo
protein 3/35/4
dextrose+
5 grams creatine 0/0/75

4 oz chicken breast 5/35.1/0
broccolli 1 cp 0/4.6/8.6
1/2 cp brown rice 0.4/4/40

3 oz chick 3.825/26.325/0
flax 14/0/0
salad 0/0/6

turkey 1/28/0
fish oil 2tsp 12/0/0
aparagus 40 0/4/8

turkey 1/28/0
olive oil 7/0/0
salad 2 cps 0/0/6

total = 55 g fat 201 g protein and 180 grams carbs on workout days 105 non

[CutMeUp]

here is sample diet fat/protein/carbs

1egg 6/7 /0.6
1 cp egg beaters 0/24/4
1/2 cup oatmeal 2.5/3/27
EITHER LOSE THE THE WHOLE EGG(FAT) OR ADD MORE FAT AND LOSE THE OATMEAL

pwo
protein 3/35/4
dextrose+
5 grams creatine 0/0/75
FINE

4 oz chicken breast 5/35.1/0
broccolli 1 cp 0/4.6/8.6
1/2 cp brown rice 0.4/4/40
ALRIGHT, YOU COULD USE MORE PRO BUT NOT BAD
3 oz chick 3.825/26.325/0
flax 14/0/0
salad 0/0/6
AGAIN, WHY NOT ADD MORE PRO

turkey 1/28/0
fish oil 2tsp 12/0/0
aparagus 40 0/4/8
OK

turkey 1/28/0
olive oil 7/0/0
salad 2 cps 0/0/6
OK

total = 55 g fat 201 g protein and 180 grams carbs on workout days 105 non

CAPS....
IF YOU DO CARDIO IN THE MORNING THEN DROP THE OATMEAL AND ADD SOME EFA'S. IF YOU CAN GET IN 40G PRO FOR EACH MEAL THEN YOU WILL GET 240G FOR THE DAY WHICH IS CLOSER TO THE INTAKE YOU NEED. 180G CARBS SEEMS A BIT HIGH FOR CUTTING IMO. I WOULD LOWER THAT TO LIKE 120, BUT AGAIN THATS MY OPINION. FOR ME I ONLY HAVE 2 CARB MEALS A DAY, PWO AND PPWO, THE LATER BEING A STARCHY CARB. GOOD LUCK

[crexx]

ok thanks i will cut the carbs up the protein ..drop the oatmeal in the first meal and add some efa's.. cause i do do cardio in the morning ...

[CutMeUp]

ok thanks i will cut the carbs up the protein ..drop the oatmeal in the first meal and add some efa's.. cause i do do cardio in the morning ...

Sounds good. Carbs after cardio stop the lipolysis which is what burns fat. The protein will help to reverse any catabolic response you may have and the fat help keep you anabolic until your next meal. Good luck bro.