What's the best ratio for me?

[Southern Cross]

Hey fellas,

Just started watching my diet and keeping a diary of my food intake.

I am 5'7
195
17.4% bf

My goal is to drop to 15% in the next 4 1/2 weeks.

What do you guys recommend for a P/F/C ratio?
How many calories to you recommend I eat?
The trainer at the gym said about 2300.

Thanks

[yellows2k]

We don't know the best ratio for you since we are not you...

Why don't you experiment and see what works best for you, so that way in the future you KNOW what works for you and what doesnt. I know this isn't the short, simple, easy answer, but I believe it's the right one.

One thing I will say, is there is NO WAY IN HELL that you will lose 15% in 4 1/2 weeks. Not even 15lbs of fat in 4 1/2 weeks....

[Southern Cross]

Yellow I wish I had the ability to drop 15% in 4 1/2 weeks but my goal is to drop from 17.4% to 15%. A difference of 2.4% in body fat.

Let me rephrase the question then. Based upon each of your experiences, what ratio of P/C/F have worked for you?

[kc]

i like 50-30-20 p/c/f...but that's me

[painintheazz]

Originally posted by yellows2k
We don't know the best ratio for you since we are not you...

Why don't you experiment and see what works best for you, so that way in the future you KNOW what works for you and what doesnt. I know this isn't the short, simple, easy answer, but I believe it's the right one.

One thing I will say, is there is NO WAY IN HELL that you will lose 15% in 4 1/2 weeks. Not even 15lbs of fat in 4 1/2 weeks....

This is why I love your posts yellow, we are on the same level. You need to find what works for you, there is no magic ratio for everyone. And the fat issue is correct, 2lbs of fat a week is pretty much the natural upper limit, I have done the calculation before on calories taken in and expended, and all I can get is a deficit of 2lbs per week, the rest is water and muscle. Search for the post, or I will if needed.

Pain

[yellows2k]

Originally posted by mnkc
i like 50-30-20 p/c/f...but that's me

Yes this is what I use, although lately it has been more 40p/35c/25f.

[painintheazz]

I use a 50/15/35 ratio p/c/f. Carbs really effect me when I am cutting, my body likes fats better. I think I have very sensitive insulin. IMO

Pain

[Southern Cross]

Originally posted by painintheazz
I use a 50/15/35 ratio p/c/f. Carbs really effect me when I am cutting, my body likes fats better. I think I have very sensitive insulin. IMO

Pain

When you calculate the ratio is it as simple as adding up all your protein, carbs, and fat and dividing them or is it weighted? I.E. sugars are weighted more heavily than complex carbs?

SC

[yellows2k]

You take the number in grams, and if its carbs or protein multiply it by 4 to get the calorie number. Same thing with fat except u multiply by 9.

[painintheazz]

Originally posted by yellows2k
You take the number in grams, and if its carbs or <a href="http://www.allsportsnutrition.com/listproducts.php?style=category&value=PROTEIN" target="_blank">protein</a> multiply it by 4 to get the calorie number. Same thing with fat except u multiply by 9.

He is on the money on that one.

Pain

[Southern Cross]

thanks guys

[Southern Cross]

Originally posted by yellows2k
You take the number in grams, and if its carbs or <a href="http://www.allsportsnutrition.com/listproducts.php?style=category&value=PROTEIN" target="_blank">protein</a> multiply it by 4 to get the calorie number. Same thing with fat except u multiply by 9.

One more thing...do you treat carbs and sugars the same? Do you multiply both by 4?

[painintheazz]

Originally posted by Southern Cross


One more thing...do you treat carbs and sugars the same? Do you multiply both by 4?

sugars are carbs.

[Southern Cross]

same question for fats and sat. fats!

[painintheazz]

they are all fats with 9 cals/g

[yellows2k]

The total fat intake is multiplied by 9. The majority of these fats should be EFAs, and I would say no more than 25% of your fats should be saturated.

[Southern Cross]

Thanks again guys!

[Southern Cross]

Pain and Yellow

If Carbs and Protein are 4 calories a piece and Fats are 9 how come a pure protein bar that has the following nutritional value does not add up to the calories listed on the wrapper?

Fat 4g
Sat Fat 3g
Carbs 17g
Sugar 1g
Protein 20g

4+2.5 = 6.5
6.5 * 9 = 59

17+1+20 = 38
38 * 4 = 152

152 + 59 = 211

the wrapper says 170

[yellows2k]

4*9=36
17*4=68
20*4=80
80+68+36=184

Did you round on any of the numbers?

[Southern Cross]

I got it, I was double counting carbs and fats. I need to change my spreadsheet.

I'll check on the rounding.

Thanks Yellow!