40/40/20?

SergeantSunshine_reused
SergeantSunshine_reused Posts: 5,382 Member
edited October 2024 in Food and Nutrition
Hello all! ANyone interestexd in body building? I am :D

I have been reading articles on HIIT and nutrition at BodyBuilding.com and they reccommend a 40/40/20 ratio split. With 40% protein and fat and 20% carbs.

opinions? Anyone else doing this?

Replies

  • bobbybdoe
    bobbybdoe Posts: 472 Member
    IMO your fat intake shouldn't exceed 30% but go for it. I don't really know a definite answer as it's different for everybody.
  • circusmom
    circusmom Posts: 662 Member
    bump,
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    IMO your fat intake shouldn't exceed 30% but go for it. I don't really know a definite answer as it's different for everybody.

    This is exactly why i asked! Love opinions. When I saw the 40% fat part I got a little skeptical. Just not 100% sure!
  • TenLaws
    TenLaws Posts: 273
    Sounds like Phase 2 of the P90X nutrition guide.
  • erickirb
    erickirb Posts: 12,294 Member
    Hello all! ANyone interestexd in body building? I am :D

    I have been reading articles on HIIT and nutrition at BodyBuilding.com and they reccommend a 40/40/20 ratio split. With 40% protein and fat and 20% carbs.

    opinions? Anyone else doing this?

    Are you sure it is not 40% carbs, 40% protein and 20% fat??
  • JennLifts
    JennLifts Posts: 1,913 Member
    IMO your fat intake shouldn't exceed 30% but go for it. I don't really know a definite answer as it's different for everybody.

    This is exactly why i asked! Love opinions. When I saw the 40% fat part I got a little skeptical. Just not 100% sure!

    I'd say uhm... carb is super helpful in muscle building.. So unless you're cutting, you're going to want a good bit o' it! And I agree on the fat. kinda high.
  • JDMPWR
    JDMPWR Posts: 1,863 Member
    Hello all! ANyone interestexd in body building? I am :D

    I have been reading articles on HIIT and nutrition at BodyBuilding.com and they reccommend a 40/40/20 ratio split. With 40% protein and fat and 20% carbs.

    opinions? Anyone else doing this?

    40 40 20 is Protein, carbs, fat
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Hello all! ANyone interestexd in body building? I am :D

    I have been reading articles on HIIT and nutrition at BodyBuilding.com and they reccommend a 40/40/20 ratio split. With 40% protein and fat and 20% carbs.

    opinions? Anyone else doing this?

    Are you sure it is not 40% carbs, 40% protein and 20% fat??

    Nope! I read it right xD I have ALWAYS read that it was 40% carbs and 20% fat.... which is what I have had mine at for a long time

    here is the article: http://www.bodybuilding.com/fun/wotw40.htm

    like I said, very interested in body building. All the interviews I have read from female fitness models/body builders do low-lower carb
  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    Hello all! ANyone interestexd in body building? I am :D

    I have been reading articles on HIIT and nutrition at BodyBuilding.com and they reccommend a 40/40/20 ratio split. With 40% protein and fat and 20% carbs.

    opinions? Anyone else doing this?

    Are you sure it is not 40% carbs, 40% protein and 20% fat??

    Haha, this is correct.

    I did 40/40/20 for a long time. Didn't seem any more effective than 50/20/30.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    IMO your fat intake shouldn't exceed 30% but go for it. I don't really know a definite answer as it's different for everybody.

    This is exactly why i asked! Love opinions. When I saw the 40% fat part I got a little skeptical. Just not 100% sure!

    I'd say uhm... carb is super helpful in muscle building.. So unless you're cutting, you're going to want a good bit o' it! And I agree on the fat. kinda high.

    I am cutting right now, and lifting to maintain muscle mass :]
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Hello all! ANyone interestexd in body building? I am :D

    I have been reading articles on HIIT and nutrition at BodyBuilding.com and they reccommend a 40/40/20 ratio split. With 40% protein and fat and 20% carbs.

    opinions? Anyone else doing this?

    Are you sure it is not 40% carbs, 40% protein and 20% fat??

    Haha, this is correct.

    I did 40/40/20 for a long time. Didn't seem any more effective than 50/20/30.

    To both of you: I linked the article above. I have done the traditional 40/40/20 for a long time. But this clearly said 40% fat xD Which is why i asked :]

    thank you tho :]
  • JennLifts
    JennLifts Posts: 1,913 Member
    Hello all! ANyone interestexd in body building? I am :D

    I have been reading articles on HIIT and nutrition at BodyBuilding.com and they reccommend a 40/40/20 ratio split. With 40% protein and fat and 20% carbs.

    opinions? Anyone else doing this?

    Are you sure it is not 40% carbs, 40% protein and 20% fat??

    Nope! I read it right xD I have ALWAYS read that it was 40% carbs and 20% fat.... which is what I have had mine at for a long time

    here is the article: http://www.bodybuilding.com/fun/wotw40.htm

    like I said, very interested in body building. All the interviews I have read from female fitness models/body builders do low-lower carb

    We replied simultaneously :p.
    You can try it. Worst that happens? It doesnt work LOL. It's to be coupled with hiit though, obviously.
    another option, is to keep ratios the same and just cut but creating a deficit. You might look at "ultimate diet 2.0" if you're looking for a challenge.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Hello all! ANyone interestexd in body building? I am :D

    I have been reading articles on HIIT and nutrition at BodyBuilding.com and they reccommend a 40/40/20 ratio split. With 40% protein and fat and 20% carbs.

    opinions? Anyone else doing this?

    Are you sure it is not 40% carbs, 40% protein and 20% fat??

    Nope! I read it right xD I have ALWAYS read that it was 40% carbs and 20% fat.... which is what I have had mine at for a long time

    here is the article: http://www.bodybuilding.com/fun/wotw40.htm

    like I said, very interested in body building. All the interviews I have read from female fitness models/body builders do low-lower carb

    Yea, that says for cutting. Are you already.... built? Did you already bulk?

    I am an athlete.. I play rugby :] I do have a good amount of muscle, but would like to cut before I go back into gaining muscle.

    I dont post pictures anymore do to harassment on my other account (deleted it)
  • JennLifts
    JennLifts Posts: 1,913 Member
    Hello all! ANyone interestexd in body building? I am :D

    I have been reading articles on HIIT and nutrition at BodyBuilding.com and they reccommend a 40/40/20 ratio split. With 40% protein and fat and 20% carbs.

    opinions? Anyone else doing this?

    Are you sure it is not 40% carbs, 40% protein and 20% fat??

    Nope! I read it right xD I have ALWAYS read that it was 40% carbs and 20% fat.... which is what I have had mine at for a long time

    here is the article: http://www.bodybuilding.com/fun/wotw40.htm

    like I said, very interested in body building. All the interviews I have read from female fitness models/body builders do low-lower carb

    Yea, that says for cutting. Are you already.... built? Did you already bulk?

    I am an athlete.. I play rugby :] I do have a good amount of muscle, but would like to cut before I go back into gaining muscle.

    I dont post pictures anymore do to harassment on my other account (deleted it)


    I changed my post lol, look up :D
  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    Hello all! ANyone interestexd in body building? I am :D

    I have been reading articles on HIIT and nutrition at BodyBuilding.com and they reccommend a 40/40/20 ratio split. With 40% protein and fat and 20% carbs.

    opinions? Anyone else doing this?

    Are you sure it is not 40% carbs, 40% protein and 20% fat??

    Nope! I read it right xD I have ALWAYS read that it was 40% carbs and 20% fat.... which is what I have had mine at for a long time

    here is the article: http://www.bodybuilding.com/fun/wotw40.htm

    like I said, very interested in body building. All the interviews I have read from female fitness models/body builders do low-lower carb

    Sorry, we posted at the same time!

    40% fat, 40% protein, 20% carbs.

    I really can't think of a worse ratio, actually.

    Carbs are too low to sustain endurance activities (ehm, cardio) but too high to promote full-on ketosis. You're looking at slipping in and out of it, incomplete fatty acid oxidation, and probably headaches.

    40% fat is well above the recommended 30% limit. When we feed mice a 45% fat diet they become glucose intolerant and gain significantly more weight than mice on a 10% fat diet. As mice they eat a relatively high-protein diet.

    40% protein ...since you're not eating enough carbohydrates, most of the amino acids will be converted to glucose, and some to ketones. You need to eat carbs to spare protein so it's actually used for muscle repair and growth.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    OOh :D haha thanks!

    Well I wanted to get some opnions on here first :D

    It said that it should be done with a deficient already, which is where the net cals come in xD

    I just want to be very lean and start showing off more of this muscle I have :D

    Currently 125lbs and 5'4
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Sorry, we posted at the same time!

    40% fat, 40% protein, 20% carbs.

    I really can't think of a worse ratio, actually.

    Carbs are too low to sustain endurance activities (ehm, cardio) but too high to promote full-on ketosis. You're looking at slipping in and out of it, incomplete fatty acid oxidation, and probably headaches.

    40% fat is well above the recommended 30% limit. When we feed mice a 45% fat diet they become glucose intolerant and gain significantly more weight than mice on a 10% fat diet. As mice they eat a relatively high-protein diet.

    40% protein ...since you're not eating enough carbohydrates, most of the amino acids will be converted to glucose, and some to ketones. You need to eat carbs to spare protein so it's actually used for muscle repair and growth.

    See this is exactly how I have always been looking at it. But Looking at numerous female body builder interviews I have noticed that their carbs are always low like this. The idea of the 20% carbs is to eat the directly around your workouts. Some before to give you energy and some after for recovery. Which is why I have always done a 40/20 carb/fat. I also go mostly for good fats when im cutting (lots of olive oil) I have seen many successful people here on high fat diets such as Paleo too so its hard to decide if it is worth the try.

    Thanks for all the help btw everyone :] really appreciate it!
  • brit49
    brit49 Posts: 461 Member
    read later!!!
  • JennLifts
    JennLifts Posts: 1,913 Member
    OOh :D haha thanks!

    Well I wanted to get some opnions on here first :D

    It said that it should be done with a deficient already, which is where the net cals come in xD

    I just want to be very lean and start showing off more of this muscle I have :D

    Currently 125lbs and 5'4

    Just be careful, you're already very lean to begin with. I'd get my BF% done, and judge via that.
  • proats
    proats Posts: 35 Member
    DISREGARD RATIOS!!!

    They are too vague and therefore useless for an individual trying to put together a bodybuilding diet.

    This is how your macro breakdown should look:

    PROTEIN: 1.0-1.5g of Protein per pound of lean body weight
    FAT: 0.45-1.0g per pound of Lean body weight
    CARBS: Fill in the rest of your daily calories.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    DISREGARD RATIOS!!!

    They are too vague and therefore useless for an individual trying to put together a bodybuilding diet.

    This is how your macro breakdown should look:

    PROTEIN: 1.0-1.5g of Protein per pound of lean body weight
    FAT: 0.45-1.0g per pound of Lean body weight
    CARBS: Fill in the rest of your daily calories.

    Thank you. Thank you. thank you. :D

    I have been wanting to cut for a long time. Have considered everything! This ratio, Keto, Carb cycling xD just tyring to figure out the best option! I have got iron will :] can stick with anything. I eat boring to have an exciting body right xD
  • aj_rock
    aj_rock Posts: 390 Member
    I would think that you need more carbs in order to perform HIIT... it's very hard on muscle glycogen levels, and not enough carbs can cause you to bonk pretty easily.
  • proats
    proats Posts: 35 Member
    I would think that you need more carbs in order to perform HIIT... it's very hard on muscle glycogen levels, and not enough carbs can cause you to bonk pretty easily.

    You do realize that you would literally have to run back to back marathon-style HIIT session in an ALREADY FASTED state to deplete glycogen levels, right? Do you have any idea how much glycogen the body can store between it's liver and muscle storage?
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