Protein to Carb to Fat ratios for losing body fat

[jg42058p]

Hey everyone,

I am overweight, (260lbs, 28% body fat, 6ft tall). And I want to figure out the best diet for me to overcome my dilemma of being fat. Yes I know I have a long way to go but I'm ready to start working my way to it.

I need to figure out how much Protein % how much carb % and how much fat% I should put into my diet for best results. My goal is primarly to lose body fat. I want to do a 2000 calorie/day diet. If I could gain some muscle that would be great, but its not the number 1 priority.

I actually know quite a bit about workout routines, protein types, vitamins, and other things as I used to be pretty into body building (gaining muscle and gaining weight). Unfortunately though when I entered grad school I didn't find time to workout and maintain the muscle... began eating junk food a lot and gained a lot of body fat.

I work out 7 days a week. Jogging 6d/w, and lifting 6d/w, so I have 1 day I dont lift (but jog instead) and 1 day I dont jog (but lift instead). All the other days I jog AND lift weights.

I've been doing my jogging BEFORE I lift weights. I try to jog about 45 minutes, if I have the energy, or atleast 30 minutes. I'm trying to work my way upto jogging for 1 hour. My thought is that if I lift AFTER jogging, I can go straight home and have my PWO shake... as opposed to jogging after lifting, and waiting an hour or so to have my PWO shake.

Also been taking these supplements at these dosages:
Tonalin CLA 8g/d
Acetyl-L-Carnitine 5g/d
Alpha linoeic acid 1.5g/d
Chromium Picolionate 3g/day
L-Ornithine AlphaKetoGlutarate 30g/d (PWO, with a full glass of apple juice)
Cissus Quadralingus 1000mg/d
(Cissus Quadralingus is the active ingredient in hydroxycut)

[jamyjamjr]

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[jg42058p]

Ok, well all I want to know is...

What percetange of protein?
What percentage of carbs?
And
What percentage of fats?

for diet aimed towards losing body fat


What percentage would be best for someone that is (starting) a 7day/week workout regime, primarily needs to lose weight but would like to add some muscle if possible

The usual percentage is 40% carbs, 30% protein, 30% fats

[jamyjamjr]

40 40 20... pro/carb/fat...

7 days a week workout reg???

tooo much

give me details to your workout reg.. get specific...

[jg42058p]

Sunday: Jogging, 45 minutes, no lifting, abs/torso
Monday: Jogging, 45 minutes, followed by legs (toning exercises, not looking to bulk up legs, just trying to burn fat off legs) 8 sets, abs/torso
Tuesday: Chest - 10sets, flat, incline, decline, abs/torso, NO JOGGING
Wednesday: Jogging, 45minutes, Back 10 sets, lateral cable pull downs, seated rows abs/torso
Thursday : Jogging 45minutes, Deltoids, 8 sets, Upright rows, standing flys abs/torso
Friday: Jogging 45 minutes, Triceps, 8sets, close grip bench press and skull crushers abs/toro
Saturday: Jogging 45 minutes, Biceps, 8 sets seated curls abs/torso

Jogging BEFORE lifting each day

[jamyjamjr]

i'd cut out sunday...

your body needs rest bud..

[jg42058p]

gotcha. thanks man

[RAILroad]

abs two times a week....everyday is total overkill

[collar]

your jogging before weights??
45 minutes?

why not do it after? plus make sure you keep your heart rate in the right zone.

[eatrainrest]

your jogging before weights??
45 minutes?

why not do it after? plus make sure you keep your heart rate in the right zone.

x22222222

[makod]

i saw this on another thread also (cardio before weights). mind boggling.

I'll TRY to explain from my understanding for the OPs benefit (and mine if im incorrect) but by doing cardio before weights your depleting glycogen in the muscles and by doing this you wont have enough cellular energy to perform a great weight workout?

[Klimax]

Sunday: Jogging, 45 minutes, no lifting, abs/torso
Monday: Jogging, 45 minutes, followed by legs (toning exercises, not looking to bulk up legs, just trying to burn fat off legs) 8 sets, abs/torso
Tuesday: Chest - 10sets, flat, incline, decline, abs/torso, NO JOGGING
Wednesday: Jogging, 45minutes, Back 10 sets, lateral cable pull downs, seated rows abs/torso
Thursday : Jogging 45minutes, Deltoids, 8 sets, Upright rows, standing flys abs/torso
Friday: Jogging 45 minutes, Triceps, 8sets, close grip bench press and skull crushers abs/toro
Saturday: Jogging 45 minutes, Biceps, 8 sets seated curls abs/torso

Jogging BEFORE lifting each day

If you really need to go jogging before lifting, you should jog in the morning before breakfast and lift in the afternoon. You're overtraining. You should rest one or more days a week, unless your goal is to loose more lean mass than fat.