Calorie/Gram ratio for cutting

[guest589745]

225 lbs
21%BF
6ft
23 yrs old

Trying to cut 30 lbs. Basically get to about 190 12-15% BF. What amount of protein/carbs/fat should I be getting? I will be eating clean and at the right time. Ill be using ECA too. Lifting 3-4 times a week, each BP once a week, with some rotator cuff exercises on one day. Any advice or info is welcome.

[chest6]

I would start off at around 2300-2500 for workout days and then decrease from there as the weeks pass.

[guest589745]

so that 2500 cals would consist of how much pro/carb/fat in your opinion?

[chest6]

for workout days

375g protein 150g carb 45g fat

[guest589745]

thats almost exactly what I had planned and I have been told that I am doing it wrong and its too much protein too little carbs. I love it. I got responses that people just thought it was stupid.

[guest589745]

How did you come to that chest6? how was it calculated?

[chest6]

4 calories per gram of carb/protein
9 calories per gram of fat

who told you that was stupid?

[guest589745]

some people at another board. I guess I will basically guage my progress and adjust accordingly.

[guest589745]

how did you calculate the amount of carbs/pro/fat I should get is what I mean. was it a certain % of carbs/fat per pound of bodyweight? How does %bf effect the calculation? I know you should get l g per lb of pro but what about carbs/fat? Im not sure if ya know what I mean.

[Always Liftin']

im definitely having the same trouble calculating bro, once i find out if, i ever do then i will defintely let you know...

[guest589745]

coo mayne

[Giantz11]

I would actually start off on the higher note for total cals. Shoot for around 2800-2900 on workout days and 2600 on days off. I'd also shoot for around a 50% protein, 30% carb and 20% fat breakdown. And as you begin to lose weight you can adjust the ratio's as well as the total cals.