Ratios of carbs, protein, and fats for body fat loss??

ready4achng

Anyone have advice on ratios of carbs, protein, and fats that should be followed if wanting to drop body fat %. I am trying to workout daily - twice a week with a personal trainer, I am using an app that is slowly building me up to run a 5k, and I try and take a class at Gold's during the week. But I sit at my desk all day, so need some insight into the ratios. So I am semi-active.

Any advice, or info on what you have done to drop body fat %. I have a long way to go until I hit my goal body fat %. Right now I am at 35% =(, and my first goal is to get down to 25%. How long should that take?

FunkyTobias

Don't use ratios. Set protein at ~1g/lb of target body weight, fat at ~.5g/lb, and fill in the rest however you like.

wkwebby

Your macro split doesn't have much to do with anything except what FunkyTobias said. You want enough protein to repair any muscles you're getting while training, but you won't build. Calorie deficit will help you lose weight, and the training will help with the body composition.

I started losing weight when I put my macros at 1/3, 1/3, 1/3 of a split for all three (fats, carbs, and protein), but I am prediabetic so I had an underlying situation for reducing the carbs. That being said, I started bf% at >36% last year, and now I'm down to 26%. It's a long and slow process but the first step is to lose the weight while weight training.

wkwebby

Oh, and I do cardio and Crossfit 3x/week, and 2x/week I am with weight trainer.

stevejill91

I am not a doctor but from personal experience if you are pre diabbetic I coule cut the carbs drasticaly for a period of 30 days. Check out the book "Your Paleo code" I Im at about %10 carbs and %20 on crossfit days. Works well for me. eat gooe food. Read the book or get the audio book from amazon. really informative.

ndj1979

calorie deficit for weight loss/fat loss..

marco/micros for body composition and overall health ….

so just eat in a deficit and you will lose weight …

a pretty common percent split is 35 protein/35 carbs/ 30 fats….

ndj1979

stevejill91 wrote: »

I am not a doctor but from personal experience if you are pre diabbetic I coule cut the carbs drasticaly for a period of 30 days. Check out the book "Your Paleo code" I Im at about %10 carbs and %20 on crossfit days. Works well for me. eat gooe food. Read the book or get the audio book from amazon. really informative.

where did OP say she was pre diabetic..?????

10% carbs is insanely low unless one has some kine of medical condition that would make one sensitive to carbs…

and Paleo is not necessary for anything..unless you like to restrict whole food groups to the point of self torture...

tennisdude2004

You should set it to suit your own dietary preference. The only thing to make sure you are setting is 0.7g - 1g per lb of lean mass.

Outside of that split the remainder how you like.

The main thing is set it at a deficit!

tennisdude2004

ndj1979 wrote: »

stevejill91 wrote: »

I am not a doctor but from personal experience if you are pre diabbetic I coule cut the carbs drasticaly for a period of 30 days. Check out the book "Your Paleo code" I Im at about %10 carbs and %20 on crossfit days. Works well for me. eat gooe food. Read the book or get the audio book from amazon. really informative.

where did OP say she was pre diabetic..?????

10% carbs is insanely low unless one has some kine of medical condition that would make one sensitive to carbs…

and Paleo is not necessary for anything..unless you like to restrict whole food groups to the point of self torture...

Why is 10% carbs INSANELY low?

Any health reason for your statement or is it just your opinion?