Bigger Leaner Stronger strength training, Cutting, & weight loss and proper Protien, Carb, Fat ratio

timmilks
timmilks Posts: 2 Member
edited November 2024 in Goal: Gaining Weight and Body Building
I am a long distance Runner, I am beginning to incorporate Stength building into my regiment, I'm also not at my ideal weight yet, so I'm in a calorie deficit of 500 per day, I do alow my activity calories to get pushed to my fitness pal from my fit bit, My question is it seems according to the Bigger Leaner Stronger for cutting my Protein should be around 174 grams, Carbs 130 grams and Fat at 65grams, My question would be that if I turn these figures into percentages and on my days when I run 12 miles or what ever I may have gained close to an extra 1000 calories for eating from activity, I'm wondering whether I should set my specific protein, Carbs, and Fat to above exact grams which the program allows me to do or should I make them a percentage so that when my activity calories go up so do the Protein, Carbs, and the Fat
I'm thinking that I could just keep it non percentage to exact grams and not percentage, but would like the insight from someone that has delt with this dilemna, The reason I'm asking is because if I allow it to be a percentage on heavy activity days, it is very hard almost impossible to get the proper Protein grams, Carbs, in the way of percentages but I'm thinking that maybe my body needs that, I know I need to eat the calories but not sure If I need to be so concerned about eating the same percentage of Protein, Carb, Fat when my total calories for the day would go up on a perecentage basis for these three key items hopefully that makes sense??????? This is my question???????? and would appreciate any insight from anyone on the discussion board that could help me. Thanks

Replies

  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    I don't use percentages, so don't have that issue... But, your protein seems high, fats OK, and carbs are personal preference. If you get exercise cals, I'd just eat more of what you like to get to the calorie goal... Personally I'd go more fat and carbs!
  • rybo
    rybo Posts: 5,424 Member
    Just up total calories thru carbs & fats. It's not critical to always have a specific % breakdown
  • trigden1991
    trigden1991 Posts: 4,658 Member
    Set protein and fats as absolutes,increase carbs with activity.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited February 2018
    I am lifter and runner. Training for HM at the moment. That said I just meet a protein min amount (same amount) everyday even on long run days. Without knowing your stats, 174 grams sounds high and carbs on the low side. I eat about .8 grams per my body weight and I don't alter this on heavy or long run days. This is about .8 grams per my body weight, and if I were to put this into percentage, its about 20%-25% of my calorie goal.

    I cannot say if the BLS calories are accurate for you when you are doing running and lifting together, I personally would follow MFP method and choose to eat back exercise calories, meeting my protein min and alter calories according to my rate of loss.
  • sammy2tone
    sammy2tone Posts: 1 Member
    Like others have said, I would probably just up your carbs on those days as you are going to be pretty depleted from running. A great rule of thumb is to keep protein the same and fill the rest of your calories with carbs and fat. The exact ratios aren't that important in the grand scheme of things as long as your within your target calorie intake.
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