diet ratios

HoLLyZ82

i was on freedieting.com and came across a part with diet ratios. there are several and i have no idea what is best for someone of my height and weight vs goal. does anyone know about this stuff? right now i think im at 55% carb 25%protein and 2% fat. does this seem right if im 5'5" 147lbs and needing to lose another 15lbs?

DKBelle

I am doing zig-zag. I think it is good if you want your metabolism get faster than it is. I used the calorie calculator on it to know how many calorie I need daily and printed it out , now it is on the fridge :P
http://www.freedieting.com/tools/calorie_calculator.htm

HoLLyZ82

yes, i know about the zig zagging which seems very helpful (i actually think im gonna give that a whirl sometime soon too but im wondering about the micro nutrient ratios. hope someone can help. eeeeeeeeeeeek.

dave4d

i was on freedieting.com and came across a part with diet ratios. there are several and i have no idea what is best for someone of my height and weight vs goal. does anyone know about this stuff? right now i think im at 55% carb 25%protein and 2% fat. does this seem right if im 5'5" 147lbs and needing to lose another 15lbs?

Your numbers only add up to 82%. Did you mean 20% fat?

It all depends on how you are working out. If you are doing a lot of cardio, your numbers are fine. If you are doing a good amount of strenght training, I would recommend upping your protein a little. My current ratios are 40/40/20. It has worked great for me.

HoLLyZ82

Your numbers only add up to 82%. Did you mean 20% fat?

It all depends on how you are working out. If you are doing a lot of cardio, your numbers are fine. If you are doing a good amount of strenght training, I would recommend upping your protein a little. My current ratios are 40/40/20. It has worked great for me.
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yes, i meant 20. sorry. i usually do at least 30-40 minutes of cardio 5 days a week and lift 3 times a week.

DaddyMantz

As always I agree with dave4d. He helped me get in the shape I am in. A lot of people leave their fat goal at 20% and then make their protein goal 1 gram per pound of body weight. So if someone weighed 140 lbs with a 2000 calorie daily goal, you would set the protein at 140 grams which is 28%. With fat at 20, that leaves 52% for carbs. If you plug in your specific numbers, you will probably get between 25 and 40% protein

_Bro

Here's the zig-zag that I followed:
Calories based upon TDEE - Harris Benedict (Exercise Factor) with a slight deficit.
Low Carb:
Protein: 45%, Carb 30%, & Fat 25%

High Carb
Protein 30%, Carb 50%, Fat 20%

As far as the macro's:
Protein Veggies for carbs are a good idea (High Fiber to Carb ratio).
Fat: Fish Oil / Flax. Low Calorie easy to meet macros
Casein (Fat Free Cottage Cheese) as a pre-bed snack for the slow digesting protein / release of aminos during fast/sleep.
Whey, of course, post workout.
Egg whites, Baked Chicken,etc

I did 2 High Carb days in a week with Strength training, and 4 days of various cardio during the low carb days.

Some people do no carb days but I'm not a fan of that..

I'm currently recovering from a knee injury so I'm a bit off this cutting diet/approach.

HoLLyZ82

guys, you have me SO confused and i swear its not the blonde hair i just want to lose weight...and didnt know if my ratios were good for that. im sorry.

dave4d

Staying in your calorie range is the most important thing you can do. If you find you are struggling to lose weight, or lack energy in your workouts, You may want to tweak your ratios to see if that will help. Some people can do with less carbs than others, and it helps them to go with a higher protein diet. Go with what works for you.

HoLLyZ82

thank you

kadye

40% carb, 30% protein and 30% fat is a pretty good rule of thumb and not that difficult to fit into a normal diet.

bmontgomery87

I'm going
40 35 35

I'd def drop the carbs down from 50. Even just 5 percent, throw that extra to protein. might help you hang onto some of those nice muscles while losing fat.


You have great looking posterior delts and lats.

melaniecheeks

40/35/35? That's more than 100%!

I'm using 40/30/30, and finding that pretty good. I find reaching the protein goal a challenge, but one I like to focus on as I'm strength training. I usually manage to stay around 100g carbs OK, my fat is often over but more often than not that's from healthy sources such as almonds, avocado, salmon, so I don't lose any sleep over that.