cutting diet question

[mehtadog]

im 5'11 , 187lb , 18%bf

What kind of ratios should i be implementing my diet on? i know low fat, but low carb? how high protein 200+?

 

[pintoca]

im 5'11 , 187lb , 18%bf

What kind of ratios should i be implementing my diet on? i know low fat, but low carb? how high protein 200+?

Low fat is an error!!! You need fat (the correct fat though) to help you in getting rid of your own fat.

typical starting ratios for fat loss, though the vary by individual are:

40P, 40C, 20F (I'd recommend you use this as a base and move from here depending on results)
45P, 35C, 20F (I use this one)
50P, 20C, 30F (If you are overly carb-sensitive)

 

[mehtadog]

Low fat is an error!!! You need fat (the correct fat though) to help you in getting rid of your own fat.

typical starting ratios for fat loss, though the vary by individual are:

40P, 40C, 20F (I'd recommend you use this as a base and move from here depending on results)
45P, 35C, 20F (I use this one)
50P, 20C, 30F (If you are overly carb-sensitive)

thanks so much, sorry to sound like a newbie but what should i do with this. I should get my basil metabolic intake and then what? lets say its 2000 then i would use 45% of those calories come from protein 35% from carbs ect. How can i take that to find out how many grams of each i should be eating? basically im asking how to construct a diet from these ratios? as you asked for in your reply to my other post I will make a food log of what i eat and drink tomarrow. but i would like to make a base diet or just understand more on how to make one with these ratios. thank you so much.

 

[pintoca]

OK, my bad for assuming you knew...,

key things:

1 gram prot: 4 cals
1 gram carb: 4 cals
1 gram fat: 9 cals

you know how many cals you need to eat, say 500 cals/day (for ease of the example)

then you want to have a ratio split of 40P, 40C, 20F??? simply calculate 40% of 500 (it is 200) and 20% of 500 (100 cals)

now you know you need 200 cals of prot/carn each and 100 cals of fat... now what? divide 200cals/4 cals/gr fat and car... you get 50 grs of each...

100cals divided 9cals/gr fat: about 11 grs fat...

so a 500 cals with a 40p40c20f ratio equals, 50grs Prot, 50grs Carb, 11 grs fat