Protein/Carb/Fat Ratio for muscle preservation and fat loss

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  • steph40967
    steph40967 Posts: 14 Member
    Ok so breaking it down this is what I'm coming up with:

    Protein 143g
    Fats 70g
    Carb 174.5g

    Gives me 1900cal per day to start? Sound like a good starting point? At what point do you start to lower carb and up protein? When you plateau or not until much nearer the competition diet?
  • steph40967
    steph40967 Posts: 14 Member
    Bump
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    steph40967 wrote: »
    Ok so breaking it down this is what I'm coming up with:

    Protein 143g
    Fats 70g
    Carb 174.5g

    Gives me 1900cal per day to start? Sound like a good starting point? At what point do you start to lower carb and up protein? When you plateau or not until much nearer the competition diet?

    Try it out and see how your body responds. As mentioned, if you don't have previous data to base it off... it'll take a little time to figure it out (that's why it's generally helpful to know your maintenance cals).

    If you're losing rapidly at that level, slightly bump your cals up. See how you respond, and make adjustments again.

    You want to keep your intake as high as possible, so only drop cals when you need to. Ride it out as long as possible while still seeing changes in body composition via measurements, photos etc. One week, two weeks, etc. of the scale moving does not indicate you've plateaued.

    You shouldn't have to lower carbs and increase protein inversely.

    Also, I'd recommend keeping a weight log, some notes on adjustments to macros, and possibly even how you're feeling so you have data to use moving forward.

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