protein/carbs?!

For the most part eating at deficit is your main goal even as you exercise. As for protein intake around 0.8g-1g per pound lean muscle mass you have, so you are probably pretty close to your ideal intake already. As for carbs, unless you are diabetic you are probably good to go and the same goes for fats. Just keep them in the reasonable range since your body still needs them to function properly.

Good Luck and keep at it!

What amount of calories per day is an equation that can be set by MFP for you. If you haven't done this already, you need to do it now so you'll know what your daily calorie goal is. The math and science behind it all is way past my pay grade. You need to select an activity level. This is your activity level during what would be considered work hours, otherwise how active are you at work. Are you a desk jockey or do you lift and carry heavy objects as you run everywhere? Lets say sedentary, which means your job is 8+ hours of sitting at a desk all day. Then you fill out other stuff like age, sex, height, weight etc. It will also ask you how many days you exercise on average and how many pounds you want to lose per week. Be reasonable, trying for 2lbs. is very difficult to achieve. Above all, log everything that you eat and drink into your food diary and everything you do for exercise in your exercise diary. Now each exercise you do will burn calories and it is your choice as to whether you eat them back or not or somewhere in between. It is not necessary to eliminate anything in your diet, just realize there are good and bad choices when it comes to food. If you are addicted to chocolate, you can still eat it, it would just be wiser to reduce the amount as it will only make it harder to lose because of the high calorie count.

On a side note, fill out the why you want to get into shape and inspirations part of your profile. It will serve as a visual reminder of why you are doing this. Something I read many years ago said that by writing goals and other important stuff down helps you in actually achieving them. Kind of like your own personal declaration and a way to hold yourself accountable to yourself.

Hope that helps.

Depends on your goals. do you want to loose weight? maintain? gain? loose BF% and gain muscle?

http://www.freedieting.com/tools/nutrient_calculator.htm

This is a handy tool to determine if you know what you want % wise

Average is 50% protein 30% carbs 20% fats
looking to loose weight try carb cycling
Days you work out
protein 40%
Carbs 40%
Fats 20%
Days you don't work out
protein 45%
Carbs 25%
Fats 30%
2 days a week on Relax days (preferably the day before high carb day if you can)
protein 50%
carbs 5%
fats 45%

To explain little. what this does
the body needs carbs its what give you energy and burns longer. So eating it on the heavy work out days should help energy levels.
eating low carbs on light (cardio) or non work out days lets the body work on burning fat
Eating almost 0 2 days a week lets it really work on burning fat and then kinda shocks your system the next day when your carb heavy and your energy boost up

protein is always high because that's what helps recover your muscle, keeps you full.
Low protein can possibly have your body start burning muscle over fat and you don't want that. don't know anyone that would lol

A lot of people do this and it works great especially for body fat % (aka showing the 6 pack if or when you are there lol)
Some people mix it with intermediate fasting. You don't have to but you can

intermediate fasting is when you (MALE) eat all your food for the day in an 8 hr window (FEMALE) 10 hr window
What this does is fuels your body for the day and on the 16 hrs of only drinking water, 8 hrs should be sleep so its not as hard as it sounds you body is burning fat (make sure your high in protein)

I lost my first initial 140lbs in 7 months (gained back 80 fell off earth for 8 months lol ops) I was eating 1400 calories and intermediate fasting

I got busy in life stopped working out and stopped diet and gained back 80 lbs

After a lot of research I found out that its not that healthy and if I want muscle and strength gains I need the calories so I decided to do what a lot of the fitness guys do out there and mix both

BUT MY POINT IS
When I was on intermediate fasting and carb cycling in the last week I was eating my 2200-2300 calorie goal of 2400 that is more than ive ever eaten on a diet I have already lost over 13 lbs in a week. sounds impressive but tis not because most of that is water weight. but as I continue im loosing weight at a steady pace and I haven't noticed a difference in strength. so im enjoying it very much


Sorry for the long answer but I hope that helps some

livingleanlivingclean wrote: »

Don't rely on %'s for your split. Go to IIFYM.com to work out macros based on your goals

yes using that calculator it says to loose weight eat 300 G carbs and 160G protein something doesn't seem right with that theory to me

livingleanlivingclean wrote: »

FearlessRobb wrote: »

livingleanlivingclean wrote: »

Don't rely on %'s for your split. Go to IIFYM.com to work out macros based on your goals

Ide rather not pay money for something I can find free online lol

also if I take the time to calculate the 1.0 G protein and the .4 of fats
magically it comes out to be around 40% and 20% and what left for carbs is around 40%

It uses the same calculator theory but just displays it in a different way and its free

Um... IIFYM.com is free.

yea I noticed and edited it had everything blocked till u went stp by step my bad

livingleanlivingclean wrote: »

FearlessRobb wrote: »

livingleanlivingclean wrote: »

Don't rely on %'s for your split. Go to IIFYM.com to work out macros based on your goals

yes using that calculator it says to loose weight eat 300 G carbs and 160G protein something doesn't seem right with that theory to me

What's wrong with the theory? They've calculated how many cals you need for your goal, then calculated macros for fat and protein as Xg per kg/lb, then carbs fill the rest.

it calculates it at the standard 40% 30% 30% diet its the same theory just diff way of calculating it is all im saying . and all depends on goals to what you want your carbs to be.
everything depends on your goals

I ment goal as in if you want to gain muscle, maintain, loose weight, a mix of both

yes I know but if you decent fit it works your way. if your very over weight (like me) it makes the carbs almost double if not triple what they should be can that's makes it harder to loose weight. If your pretty fit your way works well if you need to loose weight then my way is better.
But its all personal opinion. I was just giving what worked well for me to drop a lot of weight and whats working currently

DesertGunR wrote: »

What amount of calories per day is an equation that can be set by MFP for you. If you haven't done this already, you need to do it now so you'll know what your daily calorie goal is. The math and science behind it all is way past my pay grade. You need to select an activity level. This is your activity level during what would be considered work hours, otherwise how active are you at work. Are you a desk jockey or do you lift and carry heavy objects as you run everywhere? Lets say sedentary, which means your job is 8+ hours of sitting at a desk all day. Then you fill out other stuff like age, sex, height, weight etc. It will also ask you how many days you exercise on average and how many pounds you want to lose per week. Be reasonable, trying for 2lbs. is very difficult to achieve. Above all, log everything that you eat and drink into your food diary and everything you do for exercise in your exercise diary. Now each exercise you do will burn calories and it is your choice as to whether you eat them back or not or somewhere in between. It is not necessary to eliminate anything in your diet, just realize there are good and bad choices when it comes to food. If you are addicted to chocolate, you can still eat it, it would just be wiser to reduce the amount as it will only make it harder to lose because of the high calorie count.

On a side note, fill out the why you want to get into shape and inspirations part of your profile. It will serve as a visual reminder of why you are doing this. Something I read many years ago said that by writing goals and other important stuff down helps you in actually achieving them. Kind of like your own personal declaration and a way to hold yourself accountable to yourself.

Hope that helps.

Thanx dear it really did help me..