dropping body Fat - macros?
toshie333
Posts: 295 Member
i was looking on jillian michaels site and put in my statistics. the site put my ratios for macros at
20% carbs
50% protein
30 fat
i tried today and ive got 400 calories under my daily intake and im already over carbs.....tough eh... didnt have potatoes or carb heavy veg eg parsnips etc
do these ratios look correct for dropping body fat? im lifting heavy weights 3-4 times a week so are the carbs at 20% do able?
what are your views?
20% carbs
50% protein
30 fat
i tried today and ive got 400 calories under my daily intake and im already over carbs.....tough eh... didnt have potatoes or carb heavy veg eg parsnips etc
do these ratios look correct for dropping body fat? im lifting heavy weights 3-4 times a week so are the carbs at 20% do able?
what are your views?
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Replies
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I actually do a 40/30/30. So my carbs are my highest. I do heavy lifting, and average around 1 g of protein per body weight.0
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In Tom Venuto's book feed the muscle burn the fat he recommends 50-55 carbs 30 protein and 15-20 fat , I use 55-30-150
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I also think 50 protein is way to high, your body can actually store unused protein as fat . If your lifting a good rule of thumb is 1 gram per pound of body weight or sometimes as many grams as your desired body weight.0
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i was looking on jillian michaels site and put in my statistics. the site put my ratios for macros at
20% carbs
50% protein
30 fat
i tried today and ive got 400 calories under my daily intake and im already over carbs.....tough eh... didnt have potatoes or carb heavy veg eg parsnips etc
do these ratios look correct for dropping body fat? im lifting heavy weights 3-4 times a week so are the carbs at 20% do able?
what are your views?
Ditch ratios and shoot for around a minimum of 1g of pro per lb of lb and .33-.4g of fat per lb of bw, fill in the rest of your cals however you please0 -
I would maybe consider taking 10% of that fat and place it into protein/carbs if your lifting weights. I try not to go over 15% fat but really it all depends on what works for your body type and how you exercise... Everyone is different so you may need to tweak it around to get the best results for you.
Your protein should be about 0.8g per pound of body weight so your macro should be higher on the protein side followed by carbs.
I try to use this combo range:
55-60% Protein
25-30% Carbs
10-15% Fat0 -
im currently 4female, 22yr, 123 lb with 23% bf.
my ratios are currently set at 40/ 30/ 30 but i usually eat more than 100g protein... usually 100-150g
do you think 40% carbs is too high to really try and cut my body fat down? or does this sound right?
not that i change gender lol. that read wrong... you know what i mean! :-)0 -
There are many different opinions on this.
You really need science on your side.
A quick calculator found on a web page probably won't help.
Suggest you read _Good calories, Bad calories_ by Gary Taubes, and read everything else you can get your hands on! Also _Practical Programming_ by Rippetoe.
Good reading!0 -
40/40/20
40% Protein
40% Carbs
20% Fats
That's the ratio that most bodybuilders use to cut weight for a contest, it's the ratio that I also use and it seems to work just fine.0 -
I also think 50 protein is way to high, your body can actually store unused protein as fat . If your lifting a good rule of thumb is 1 gram per pound of body weight or sometimes as many grams as your desired body weight.
The body can store any excess macronutrient as fat, not just protein. So too much carbohydrates or too many fats will do the same thing...0 -
I heard a quote the other day - you can live without carbs, but you cannot live without fat or proteins.
We have become a fat-phobic society. There are lots of good fats ... coconut milk, coconuts, nuts, avocado, to name a few.0 -
Great pointI also think 50 protein is way to high, your body can actually store unused protein as fat . If your lifting a good rule of thumb is 1 gram per pound of body weight or sometimes as many grams as your desired body weight.
The body can store any excess macronutrient as fat, not just protein. So too much carbohydrates or too many fats will do the same thing...0 -
I always thought that your carbs were supposed to be your highest macro even on the keto diets. Carbs are what provide your muscles with the energy to perform the action. I can't even imagine what your diet must look like.0
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There are many different opinions on this.
You really need science on your side.
A quick calculator found on a web page probably won't help.
Suggest you read _Good calories, Bad calories_ by Gary Taubes, and read everything else you can get your hands on! Also _Practical Programming_ by Rippetoe.
Good reading!
Rippetoe = good/alright
Taubes = nonsense other then if you're reading it for some insight on the lipid hypothesis0 -
Like many have said, there's no right way. There are tons of different views out there. I don't think 20% for carbs is a good one though. Unless doing it only for a short period of time. The protein at 50% is high, but I guess she is probably doing that to help reduce the amount of muscle loss if it is a high calorie deficit diet. Right now I am doing a 40/40/20 ratio. Carb/protein/fat.0
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i was looking on jillian michaels site and put in my statistics. the site put my ratios for macros at
20% carbs
50% protein
30 fat
i tried today and ive got 400 calories under my daily intake and im already over carbs.....tough eh... didnt have potatoes or carb heavy veg eg parsnips etc
do these ratios look correct for dropping body fat? im lifting heavy weights 3-4 times a week so are the carbs at 20% do able?
what are your views?
Ditch ratios and shoot for around a minimum of 1g of pro per lb of lb and .33-.4g of fat per lb of bw, fill in the rest of your cals however you please
This ^^^0 -
My macros are 55% fat, 30% protein, and 15% carbohydrates. On December 3, 2011, I was 6'0", 300 lbs. and 35.4% body fat. As of this morning, 6 months later, I'm 6'0", 213, and 18.7% body fat. Within the next three months, I'll be 185 lbs. and under 12% body fat, without any question.
As for exercise, I walk 3 miles each day at a leisurely pace, 3.0 to 3.5 mph. Six days a week, I strength train, doing only the major lifts: deadlifts and squats, along with pushups, dips, and pullups.
My average blood pressure over the last two months, sample size of 32, is 110/70, with a resting heart rate of 61. Six months ago, it was 140/85, with a resting heart rate of 95.
I'm 46-years old.
For body composition, science is overwhelmingly on the side of low carbohydrate, high fat, moderate protein diets: just ask the President of the American Society of Bariatric Physicians.0 -
For body composition, science is overwhelmingly on the side of low carbohydrate, high fat, moderate protein diets: just ask the President of the American Society of Bariatric Physicians.
Stop making things up0 -
QUOTE:
Stop making things up
__________________________________________________________________________________________________
Dr. Eric Westman from Duke University, the premier expert on bariatrics in the world, has written and spoken extensively on the subject. He is the President of the American Society of Bariatric Physicians.
If you're in shape, it's in spite of yourself, son. The last thing this world needs is another sugar-burning broscientist.
Source: Biochem 101.0 -
QUOTE:
Stop making things up
__________________________________________________________________________________________________
Dr. Eric Westman from Duke University, the premier expert on bariatrics in the world, has written and spoken extensively on the subject.
If you're in shape, it's in spite of yourself, son.
Source: Biochem 101.
Are you talking about the Atkins sponsored Dr Eric Westman?
If true we'd see significantly more fat loss for low carb/high fat diets vs other diets, holding protein constant in tightly controlled studies. Other than Rabst and the Kewick and Padwan studies, how many others show a metabolic advantage?0 -
QUOTE:
Stop making things up
__________________________________________________________________________________________________
Dr. Eric Westman from Duke University, the premier expert on bariatrics in the world, has written and spoken extensively on the subject. He is the President of the American Society of Bariatric Physicians.
If you're in shape, it's in spite of yourself, son. The last thing this world needs is another sugar-burning broscientist.
Source: Biochem 101.
LMAO.. You really don't know what you're talking about. Just stop now.0 -
My macros are 55% fat, 30% protein, and 15% carbohydrates. On December 3, 2011, I was 6'0", 300 lbs. and 35.4% body fat. As of this morning, 6 months later, I'm 6'0", 213, and 18.7% body fat. Within the next three months, I'll be 185 lbs. and under 12% body fat, without any question.
As for exercise, I walk 3 miles each day at a leisurely pace, 3.0 to 3.5 mph. Six days a week, I strength train, doing only the major lifts: deadlifts and squats, along with pushups, dips, and pullups.
My average blood pressure over the last two months, sample size of 32, is 110/70, with a resting heart rate of 61. Six months ago, it was 140/85, with a resting heart rate of 95.
I'm 46-years old.
For body composition, science is overwhelmingly on the side of low carbohydrate, high fat, moderate protein diets: just ask the President of the American Society of Bariatric Physicians.
55% Fats? That's ridiculous...
You were morbidly obese, that's why you lost weight so fast. Don't expect the last 20 to be as easy as the first 20 pounds you lost...0 -
** Edited by MFP Forum Moderator. No insults or attacks allowed in the forums. Issues must be respectully debated. **
Yes, I'm talking about Dr. Eric Westman who makes chump change consulting for Atkins; and yes, that would the Dr. Eric Westman who is the President of the American Society of Bariatric Physicians.
As for the science, it's been settled since 1965, starting with Benoit and more practically for those on this site, Young CM, Scanlan SS, Im HS, Lutwak L, "Effect of body composition and other parameters in obese young men of carbohydrate level of reduction diet", Am J Clin Nutr 1971, 24:290-6. PubMed Abstract. The studies are legion.
You should be able to use your own body as a judge.0 -
55% fat sounds like a recipe for disaster, I would think that if your going to follow a specific macro agenda you would want one thats sustainable. That much fat daily would be detrimental to your health in the long term.0
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My macros are 55% fat, 30% protein, and 15% carbohydrates. On December 3, 2011, I was 6'0", 300 lbs. and 35.4% body fat. As of this morning, 6 months later, I'm 6'0", 213, and 18.7% body fat. Within the next three months, I'll be 185 lbs. and under 12% body fat, without any question.
As for exercise, I walk 3 miles each day at a leisurely pace, 3.0 to 3.5 mph. Six days a week, I strength train, doing only the major lifts: deadlifts and squats, along with pushups, dips, and pullups.
My average blood pressure over the last two months, sample size of 32, is 110/70, with a resting heart rate of 61. Six months ago, it was 140/85, with a resting heart rate of 95.
I'm 46-years old.
For body composition, science is overwhelmingly on the side of low carbohydrate, high fat, moderate protein diets: just ask the President of the American Society of Bariatric Physicians.
55% Fats? That's ridiculous...
You were morbidly obese, that's why you lost weight so fast. Don't expect the last 20 to be as easy as the first 20 pounds you lost...
_________________________________________________________________________________________
It's only ridiculous if you don't understand biochemistry. Admittedly, I was never before obese until I suffered a debilitating injury from an auto accident; my average adult weight was 185 to 190 with a body fat percentage of about 16%, with a lifetime low of 6.5% as a senior in college. The heaviest I had ever been previously was 231. A low-fat, sugar-burning diet got me to 185 in six months back in 1995, with a similar exercise program, but my body fat was 18%, where it is now at 213.
I suspect that with very little effort, I will get to <12% and 185 in less than 3 months. From there, I'll play with calories to adjust it down to <10% and challenge my college % from 25+ years ago.
I would encourage those of you who are still following the sugar burners to just go to Youtube and listen to Dr. Eric Westman. If you want to know about fat, you go to the President of the American Society of Bariatric Physicians, not to a bunch of broscientists with their N=1 anecdotes still hanging on to the lipid hypothesis.0 -
No. If this were true you'd be eating almost nothing.I always thought that your carbs were supposed to be your highest macro even on the keto diets. Carbs are what provide your muscles with the energy to perform the action. I can't even imagine what your diet must look like.
Keto diets go for highest fat, moderate protein lowest carbs, like...5% carbs.0 -
55% fat sounds like a recipe for disaster, I would think that if your going to follow a specific macro agenda you would want one thats sustainable. That much fat daily would be detrimental to your health in the long term.
That much fat is satiating and it's complete mythology that high fat, moderate protein, low carb diets are detrimental to cholesterol and blood pressure profiles. On the contrary, they result in the best cholesterol and blood pressure profiles. Fat is harmless in the absence of carbohydrates. Science is clear in that regard.0 -
My macros are 55% fat, 30% protein, and 15% carbohydrates. On December 3, 2011, I was 6'0", 300 lbs. and 35.4% body fat. As of this morning, 6 months later, I'm 6'0", 213, and 18.7% body fat. Within the next three months, I'll be 185 lbs. and under 12% body fat, without any question.
As for exercise, I walk 3 miles each day at a leisurely pace, 3.0 to 3.5 mph. Six days a week, I strength train, doing only the major lifts: deadlifts and squats, along with pushups, dips, and pullups.
My average blood pressure over the last two months, sample size of 32, is 110/70, with a resting heart rate of 61. Six months ago, it was 140/85, with a resting heart rate of 95.
I'm 46-years old.
For body composition, science is overwhelmingly on the side of low carbohydrate, high fat, moderate protein diets: just ask the President of the American Society of Bariatric Physicians.
55% Fats? That's ridiculous...
You were morbidly obese, that's why you lost weight so fast. Don't expect the last 20 to be as easy as the first 20 pounds you lost...
_________________________________________________________________________________________
It's only ridiculous if you don't understand biochemistry. Admittedly, I was never before obese until I suffered a debilitating injury from an auto accident; my average adult weight was 185 to 190 with a body fat percentage of about 16%, with a lifetime low of 6.5% as a senior in college. The heaviest I had ever been previously was 231. A low-fat, sugar-burning diet got me to 185 in six months back in 1995, with a similar exercise program, but my body fat was 18%, where it is now at 213.
I suspect that with very little effort, I will get to <12% and 185 in less than 3 months. From there, I'll play with calories to adjust it down to <10% and challenge my college % from 25+ years ago.
I would encourage those of you who are still following the sugar burners to just go to Youtube and listen to Dr. Eric Westman. If you want to know about fat, you go to the President of the American Society of Bariatric Physicians, not to a bunch of broscientists with their N=1 anecdotes still hanging on to the lipid hypothesis.
"Broscientists" may not have the degree to back up their claims, but they atleast preach something that works and is proven to work. There are several genius' out there like Alan Aragon and Lyle McDonald in the field of nutrition who preach what they've learned, but can't even get themselves into a half decent physique...0 -
My macros are 55% fat, 30% protein, and 15% carbohydrates. On December 3, 2011, I was 6'0", 300 lbs. and 35.4% body fat. As of this morning, 6 months later, I'm 6'0", 213, and 18.7% body fat. Within the next three months, I'll be 185 lbs. and under 12% body fat, without any question.
As for exercise, I walk 3 miles each day at a leisurely pace, 3.0 to 3.5 mph. Six days a week, I strength train, doing only the major lifts: deadlifts and squats, along with pushups, dips, and pullups.
My average blood pressure over the last two months, sample size of 32, is 110/70, with a resting heart rate of 61. Six months ago, it was 140/85, with a resting heart rate of 95.
I'm 46-years old.
For body composition, science is overwhelmingly on the side of low carbohydrate, high fat, moderate protein diets: just ask the President of the American Society of Bariatric Physicians.
55% Fats? That's ridiculous...
You were morbidly obese, that's why you lost weight so fast. Don't expect the last 20 to be as easy as the first 20 pounds you lost...
_________________________________________________________________________________________
It's only ridiculous if you don't understand biochemistry. Admittedly, I was never before obese until I suffered a debilitating injury from an auto accident; my average adult weight was 185 to 190 with a body fat percentage of about 16%, with a lifetime low of 6.5% as a senior in college. The heaviest I had ever been previously was 231. A low-fat, sugar-burning diet got me to 185 in six months back in 1995, with a similar exercise program, but my body fat was 18%, where it is now at 213.
I suspect that with very little effort, I will get to <12% and 185 in less than 3 months. From there, I'll play with calories to adjust it down to <10% and challenge my college % from 25+ years ago.
I would encourage those of you who are still following the sugar burners to just go to Youtube and listen to Dr. Eric Westman. If you want to know about fat, you go to the President of the American Society of Bariatric Physicians, not to a bunch of broscientists with their N=1 anecdotes still hanging on to the lipid hypothesis.
"Broscientists" may not have the degree to back up their claims, but they atleast preach something that works and is proven to work. There are several genius' out there like Alan Aragon and Lyle McDonald in the field of nutrition who preach what they've learned, but can't even get themselves into a half decent physique...
_____________________________________________________________________________________________
On the final point, we have no disagreement.0 -
[deleted by poster as redundant]0
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Wouldn't the President of Bariatric Surgeons want you to stay fat? You know, so you need bariatric surgery?0
This discussion has been closed.
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