40-40-20... good for muscle building/fat loss?

[ferocious bubble]

for a 140lb 19 year old. not bulking up, im in wrestling so i cant gain too much. i was thinking about a 3000 cal diet.

[RoadToRecovery]

For a sport like wrestling, I would suggest a F20/P25/C55. Wrestling is an explosive sport that relies on immediate and anaerobic glycolytic energy systems.

[ferocious bubble]

Thanks for that you seem to know your stuff. currently however, I'm building muscle. So any thoughts on that? wrestling is off season right now

[RoadToRecovery]

Thanks for that you seem to know your stuff. currently however, I'm building muscle. So any thoughts on that? wrestling is off season right now

The diet ratio I gave you was pre-season. I didnt think wrestling was going on right now. If building muscle is what you desire, I would really suggest a 3-2-1 Ratio. 3 parts carbs - 2 parts protein - 1 part fat.

An example of this diet is if your caloric intake was 3000 calories:

1 Part would be 500 calories.
2 Parts would be 1000 kcal
3 Parts would be 1500 kcal

Breaking it down even further, each macronutrient would be calculated and divided into the amount of meals you would have in the day*

Rounded to the nearest 10th:

56g of fat per day
250g of protein per day
375g of carbohydrates per day

Now, lets say you planned on having 6 meals for the day.

9g of fat per meal
42g of protein per meal
63g of carbohydrates per meal


* Scheduling is on of the most important things about a diet. You will need to adjust your meals to reflect your activities following. If you are about to train, increase your intake. If you are about to sleep decrease you intake.

[LiftedDuramax2007]

I always get roughly 40g of carbs and 40-50g of protein first thing when I wake up.
And before bed some PB and a scoop of whey

[RoadToRecovery]

It is widely recommended to consume a simple carb upon wake up to readjust your body's metabolism regarding protein breakdown.

[ferocious bubble]

Thanks for the help guys. since im 140 pounds, how much protein/carbs/fat should I have a meal?

[RoadToRecovery]

That depends entirely upon your body composition. In order for you to figure that out, you either need to go to a gym that does body comp analysis or pick up some calipers and do it yourself. There is a tape measure method but its not always accurate