nutrition ratio

foggy45

hi,trying to get my nutrition ratio right,im trying to do a 40carb 40pro 20fat,but am lost on just how to figure my food out..am i supposed to read and add all my food numbers up then break it down that way adding up cal.vs carbs.seems like a long time spent in the grocery store reading with a calculator.

Breakfast - 800 calories
AM Snack - 550
Lunch - 550
PM Snack - 500
Post Workout - 600
Dinner - 400

McKayMachina

I wouldn't try to break down your meals as stringently as you have. Sometimes breakfast will be 200 calories. Sometimes 440. Sometimes you won't eat the snack in order to have a bigger lunch. Etc.

I'd just log as you go, or pre-plan your day.

Eventually, you will get an idea of what fits.

P.S.: I'm on the same ratio! A mix between P90X's fat loss guide and Mayo Clinic's guidelines. I love it!

tigersword

Carbs and protein are 4 calories per gram, and fat is 9 calories per gram.

Carbs = 1360 = 340 grams
Protein = 1360 = 340 grams
Fat = 680 = 75.5 grams

That's the calorie breakdown based on the meals you posted, as well as the overall grams per day for each macro. As for shopping, sort it out before you go. Put meals together based on your macros in general before you shop, don't worry about getting it down to the exact gram with every meal.

McKayMachina

Good post, tigersword!

:drinker:

Man, we need upvotes around here.

foggy45

ok, ill try to figure out based on what i eat now and add or change what i got,fitness pal puts me between 2400 and 2700 cal a day and when i enter some of my daily meals im not hitting 1500 a day so i guess i need to add food...i to am p90x grad.+a half round im also doing one on one pap and some of rev abs till x2 gets here. thanks for the help and ill post what i come up with

McKayMachina

Check out friends' food diaries and if you spot a meal you like, you can see the macros on it and tweak it to your tastes/goals.