Carbs Protien Fat

jakejacobsen

I have decided that MFP give me way to little protien and way to many carbs so I am customizing my goals manualy. I am a fairly active person who works out Cardio 4 times a week ifting heavy weight 3 times a week, my main goals are weight loss and muscle defintion at this time. After I lose some more weight I plan on Bulking up.

I have heard
25% Protien
40% Carbs
35% Fat

also heard
40% Protien
30% Cabs
30% Fat

So what's right?

Jeff92se

Can you really regulate your portions like that? I can't.

Acg67

I have decided that MFP give me way to little protien and way to many carbs so I am customizing my goals manualy. I am a fairly active person who works out Cardio 4 times a week ifting heavy weight 3 times a week, my main goals are weight loss and muscle defintion at this time. After I lose some more weight I plan on Bulking up.

I have heard
25% Protien
40% Carbs
35% Fat

also heard
40% Protien
30% Cabs
30% Fat

So what's right?

neither

Don't use ratios

try and get 1g of protein per lb of lbm and somewhere in the range of .35-.45g of fat per lb of bodyweight. fill in the rest of your cals however you please

Sidesteal

Dont use percentages, use grams and then tweak the percentages to get as close as you can.

I would set a minimum of 1g/lb lean mass for protein
I would set a minimum .35g/lb total bodyweight in fat
Remainder in carbs but since the aboves are minimums you can readily exceed which would reduce carbs.

I assume you have a handle on your calorie intake/TDEE already.

EDIT: DAMN ACG is fast today.

supertracylynn

["fill in the rest of your cals however you please"]

This is my *favorite* quote he uses!

jakejacobsen

??? Thanks but I don't under stand TDEE? Lean mass?

NiciS72

I do 90-120 grams per day of protein (30g min per meal) and try to stick under 100 (more like 60-70 grams) of carb filling in the rest with fat. When I stick to this I do well with my loss. I know I'm a chick, so it may work better doing what ACG and Sidesteal said, but thought I'd offer up my method (Dr. approved).

OSC_ESD

Dont use percentages, use grams and then tweak the percentages to get as close as you can.

I would set a minimum of 1g/lb lean mass for protein
I would set a minimum .35g/lb total bodyweight in fat
Remainder in carbs but since the aboves are minimums you can readily exceed which would reduce carbs.

I assume you have a handle on your calorie intake/TDEE already.

EDIT: DAMN ACG is fast today.

I concur ! These " Men " know there nutrition ... it's not in a percent that you should look for. Find out more of your true numbers and then tweak as needed.

PS ... Love reading what ACG and you write ! Well done my friends !

Sidesteal

??? Thanks but I don't under stand TDEE? Lean mass?

TDEE = Total Daily Energy Expenditure. Typing fast to beat AcG!

POST REPLY BOOM!

Sweet. Now I'm going to edit this and type more detail. Take that AcgReplybot-2000.

TDEE is also what we refer to as maintenance. The caloric intake at which you break even in terms of weight.

heybales

Oh, you missed the 40-30-30 for Carb-Prot-Fat calories, which is the Zone diet, but was out before him by Maffetone and his triathlete training.

The Zone method of calculation is interesting because it bases the protein level on amount of activity, yours would happen to be 1g / lb lean body mass.
And then the other values fall into place once that is done.

In case you have a problem with insulin spikes that could be making loosing weight difficult, it helps to reign those in.

But with your great weight loss, you could just look at current diary and see days where you seemed to have great energy and no meals sent you to sleep, compared to days where you got tired or had indigestion or such after a meal.

If you are interested in getting %'s anyway, that would let you hone into it.
But you have to have a lot of meal planning to do that.
It can be done easily, as favorite meals/dished are figured out. Diet is just the way you eat, and must be sustainable.

I had discovered recently that even holding to 40-30-30 was causing too much insulin spike, with all expected results. So I've gone to attempting 30-30-40 now. Which is even easier, carbs and protein amounts are equal, some fat too.

carrie_eggo

I have decided that MFP give me way to little protien and way to many carbs so I am customizing my goals manualy. I am a fairly active person who works out Cardio 4 times a week ifting heavy weight 3 times a week, my main goals are weight loss and muscle defintion at this time. After I lose some more weight I plan on Bulking up.

I have heard
25% Protien
40% Carbs
35% Fat

also heard
40% Protien
30% Cabs
30% Fat

So what's right?

neither

Don't use ratios

try and get 1g of protein per lb of lbm and somewhere in the range of .35-.45g of fat per lb of bodyweight. fill in the rest of your cals however you please

On the MFP program, if you add your exercise calories to your diary the allowance of protein, carbs and fat goes up, because it's based on percentages. So my question is, if you don't use ratios how can you utilize the food log on MFP other than for calories? Is there a way to change the macros to grams instead of percentages?

teagin2002

I am lifting for 30-40 min 3 time a week so I need to increase my protein to help build muscle. I have increased my protein to 180g/day (I weigh 174lbs) and that changed my carb and fat intake. I noticed I am eating less than 30% carb, and I am shooting for 35% fat (but actually eating closer to 40%) and 35% protein.

I hope I am doing it rite, I must say I feel amazing so I am not sure I would want to change it. I think I would lower the amount of fat a bit, if any of you think it is necessary. Keep in mind I use olive oil and coconut oil only other than that it is the fat in my food.

as for the thread, from what I read while lifting we need to increase the amount of protein while decreasing the amount of carbs in our diet. I hope we don't have to decrease the fat too, do we?

Ty for your responses :happy:

Acg67

On the MFP program, if you add your exercise calories to your diary the allowance of protein, carbs and fat goes up, because it's based on percentages. So my question is, if you don't use ratios how can you utilize the food log on MFP other than for calories? Is there a way to change the macros to grams instead of percentages?

Easy, try and set the %'s as close tot he above guideline for protein and fats (those are daily minimums you should shoot for) and then i just try to hit or exceed the protein/fat amounts and CHO it doesn't matter where i come in at since there is no min for CHO

heybales

On the MFP program, if you add your exercise calories to your diary the allowance of protein, carbs and fat goes up, because it's based on percentages. So my question is, if you don't use ratios how can you utilize the food log on MFP other than for calories?

Exactly!
Hence the reason percentages need to enter the picture at some point, unless you just want to accept default values.

So the advice to start with gram values can give baseline, and then do the math to get percentages, and that way exercise keeps you where you want to be.

carrie_eggo

On the MFP program, if you add your exercise calories to your diary the allowance of protein, carbs and fat goes up, because it's based on percentages. So my question is, if you don't use ratios how can you utilize the food log on MFP other than for calories? Is there a way to change the macros to grams instead of percentages?

Easy, try and set the %'s as close tot he above guideline for protein and fats (those are daily minimums you should shoot for) and then i just try to hit or exceed the protein/fat amounts and CHO it doesn't matter where i come in at since there is no min for CHO

Yeah, I pretty much answered my own question just before I saw this. THANK YOU!!

jakejacobsen

Not sure if I get it but here is what I figured

My curent weight is 276 my lean body mass from some site I googled is 164pounds so

Protien 165g 30%
Fat 61g 25%
Carbs 248g 45%

am I right?

supertracylynn

Knows nothing....

Pay no attention to the woman in the hat.

carrie_eggo

YOUR protein should be 276g, fat should be 124-138.

I don't know about carbs, I don't care either way if they're healthy.

No, the protein for that formula is based on LEAN body mass, which he stated is 164. So his protein is right. Fat would be 96-124g.

jakejacobsen

YOUR protein should be 276g, fat should be 124-138.

I don't know about carbs, I don't care either way if they're healthy.

??That would put me at 50% protien and 50% fat no carbs

jakejacobsen

YOUR protein should be 276g, fat should be 124-138.

I don't know about carbs, I don't care either way if they're healthy.

No, the protein for that formula is based on LEAN body mass, which he stated is 164. So his protein is right. Fat would be 96-124g.

Ok that puts me at
30% carbs 165 g
30% protien 165g
40% fat 98g

Acg67

No, the protein for that formula is based on LEAN body mass, which he stated is 164. So his protein is right. Fat would be 96-124g.

^ this is correct

so basically minimum of 656 cals from protein (164*4) and a minimum of 864 cals from fats(96*9) rest of your cals you can fill in how you please. You can possibly lower cals from fat slightly or cycle them, have lower fat, higher carb days and then some higher fat lower carb days to make it all work out by the end of the week, protein i would always try and get at least 164ish g of, assuming your lbm calc is right