Macronutrients ratios

[EPO_MX]

I have read that a good diet should be based in macronutrients ratios rather than counting kcal. As far as I understand you need:

1.5g of Protein per lb of bodyweight
0.5g of Carbs per lb of .....
0.25g of Fat per .....

Now do I need this per lb of lean bodyweight (that is discounting the weight of BodyFat %)?

If I need to start loosing fat, how would those ratios change?

Thank you for your help

 

[sawastea]

My diets are based around calories, not neccesarily macronutrient breakdown. That being said, I tend to follow a 40/40/20 or 40/30/30 split, where my calories are around 2200 daily.

 

[Mr.X]

I have read that a good diet should be based in macronutrients ratios rather than counting kcal. As far as I understand you need:

1.5g of Protein per lb of bodyweight
0.5g of Carbs per lb of .....
0.25g of Fat per .....

Now do I need this per lb of lean bodyweight (that is discounting the weight of BodyFat %)?

If I need to start loosing fat, how would those ratios change?

Thank you for your help

What you're doing is translating calorie counting w/ ratios into simple multipliers. In reality, you NEED to count calories, for if you eat 5000calories when you're 150lbs. and your goal is to lean out, it probably wont happen.

You need to look at bodyweight, for LBM is a bit hard to figure out off the top of your head and is time consuming to say the least.

Mr.X

 

[EPO_MX]

You're right, I forgot to put more info

Im 25, 198 lb, 26% BF

I'm planing:

1.5 of Protein for pound of LBM= 217.5g of Protein = 870kcal
0.5 of Carbs for pound of LBM= 74g of Carbs = 296 Kcal
0.25 of Fat for pound of LBM= 36.25g of Fat = 326.25Kcal

Total = 1492.25 Kcal

My goal is to reduce my body fat 10-15%

66666666666666 (14 days of Clenbuterol, 6 pills a day split in three)
12344444444321 (14 days of T3, up to 100mcg a day split in three)
11111111111111 (14 días of Zasten, 1mg at night)

then:

Xenadrine 14 days

After I will begin again. I would either use Xenadrine or ECA stack.

Then I will rest a month and do a cycle with hGH 4UI a day


TRAINING
Monday: (chest) 3 exercises, 4 sets, 12 rep
Tuesday: (leg) 4 exercises, 4 sets, 12 rep
Wendsday: (shoulder and traps) 4 exercises, 4 sets, 12 rep
Thursday: (calves) 2 exercises, 4 sets, 20 rep
Friday: (back) 3 exercises, 4 sets, 12 rep
Saturday: (arm) 3 exercises bi's 4 sets, 10 rep, 3 exercises tri's 4 sets, 12 rep

AEROBIC
Three days a week run 45-60 min

 

[Mr.X]

You're taking too little calories - Total = 1492.25 Kcal. You need at least weight x 12 which would be 198 x 12 = 2376cal per day, you're undereating by about 1000 cal (deficit) which will cause induced starvation and muscle loss.

Mr.X

 

[EPO_MX]

Mr X, thank you for helping me. I know I need to learn more about diets. It's kind of funny I have been more succesful researching steroids than about nutrition.

Could you recommend me some sites where I can learn more about it. I know, for example, there is a formula to calculate the daily basal waste (Gasto Calórico Basal).

Once again, thank you

Víctor Hugo

 

[Mr.X]

Mr X, thank you for helping me. I know I need to learn more about diets. It's kind of funny I have been more succesful researching steroids than about nutrition.

Could you recommend me some sites where I can learn more about it. I know, for example, there is a formula to calculate the daily basal waste (Gasto Calórico Basal).

Once again, thank you

Víctor Hugo

www.MMSFitness.com
Mr.X's Articles
read all my articles and you'll be a new man in nutrition

Mr.X

 

[Nonerz]

or woman...

 

[EPO_MX]

I'd rather choose man... lol