30/10 diet or fitness pal

They eat food in a caloric deficit. It's clever marketing, nothing more.

I thought it was a Keto diet. All the people on the radio stations around here use 30/10. They don't talk much about what they eat but one day someone mentioned something that I have heard happens doing a keto diet. I think they also may use shakes.

TL;DR - If you have a lot to lose, run a 20% caloric deficit on your TDEE, eat a bit more on training days, a bit less on non-training days, make sure to eat at least one whole chicken or a dozen eggs a day.

Is this the 30/10 thing that swept through the Leangains community a few years back? If so it's pretty straightforward...a bit complicated in practice, but conceptually not too bad...

- Figure out your TDEE
- Calculate a 10%-30% deficit (higher values for higher bodyfat %)
- On training days, go higher, on other days go lower
- Set your macros
- - - 1 gram ish protein per pound of lean body mass (they go up to 1.5, I think)
- - - 0.5 gram ish fat per pound of lean body mass
- - - carbs fill up what's left (typically around 1 gram per pound lean body mass)

The "30/10" refers to balancing the calorie intakes on rest days versus training days. In very rough terms, 30% deficit on rest days, 10% deficit or 10% surplus (depending on goals/body comp level) on training days.

There's a lot about this that's very good. Nothing about it is particularly dramatic. Setting macros as a function of body composition is more technically accurate than doing percentages, for sure.

But it's also complicated, and won't be easy to adhere to unless you're blessed with at least a touch of OCD. Or pay someone to track all this stuff for you.

Jolenerob wrote: »

I think they use protein shakes ?

Did someone violate the oath to tell you that?

Ready2Rock206 wrote: »

Mr_Knight wrote: »

Is this the 30/10 thing that swept through the Leangains community a few years back?

The "30/10" refers to balancing the calorie intakes on rest days versus training days.

30/10 is an expensive weight loss clinic that is popping up everywhere recently. I believe the claim is you'll lose 10lbs in 30 days or something.

The "clinics" are a total scam, for sure. Pre-packaged, overpriced food. If someone wants to go that path, just use the frozen food section of your grocery store, and make sure the calories add up right.