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S&C UnderGround >> What is the proper ration of fat/carbs/protein?


1/30/13 12:02 PM
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disbeliever
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for someone losing fat, not concerned about gaining size, but maintaining LBM they have as they lose fat.

Did a fast search, but searching for those words provides a storm of threads.
1/30/13 12:45 PM
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sczott52
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find a calculator and calculate your TEE.  There are a few calculators and equations that can help you with that.  www.1perecentedge.com has a good one that you can use a few different formulas on.  Then decide if you want to eat in a caloric deficit or surplus depending on whether you're wanting to gain, lose, or maintain.  This should give you an idea of how many calories to intake, you can modify from there. As for protein goes most people say 1g per lb of lean body mass.  Don't know if it's necessary to have that much though, fat should be around .4 g per lb of lean body mass.  Then fill the rest of your calories with carbs, fats, or whatever you like.

 

 

1/30/13 3:47 PM
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big_slacker
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The one that you can eat and achieve your goals with. I can eat 50%+ carbs and stay lean, someone else might get fat real quick. Pick a diet based on whole foods and then experiment from there.
1/30/13 4:47 PM
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CrossFit650
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What type of foods are you putting down? Low Carb High Protein with Good Fats will help most people lean.

But the. What is your training? Low Carb may leave you drained and you have to tweak! Phone Post
2/1/13 4:17 PM
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gatorlaw
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Nice info. Subbed. Phone Post
2/2/13 3:11 AM
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NinjaNate
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According to the link below:

Bulking phase
Protein: 15-20%
Fat: 20-30%
Carbohydrate: 50-60%

Cutting phase
Protein: 20-25%
Fat 15-20%
Carbohydrate 55-60%

http://weighttraining.about.com/od/nutritionforweights/a/muscle_diet_2.htm

Also, here is a link to a very comprehensive calorie intake calculator:

http://www.dietitian.com/calcbody.php#.UQzJzlq-1O0
2/2/13 11:39 AM
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sczott52
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There's no set ratio really, there's plenty of diets that work.  Bottom line is you need something you can stick with.  If you are in a calorie surplus you will gain weight, if you are in a calorie deficit you will lose weight.  If your serious the important thing is to hit your macronutrient goals, and ideally try to include as many whole non processed food as possible to meet your micronutrient needs as well.  1 gram of protein per per lb of lean body mass is standard.  .4 to .5 grams of fat per lb lean body mass.  Fill in the rest however you please.


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