% of protein/carbs/fat for different diets?

[Buddy_Christ]

i havn't seen this posted anywhere (maybe i've looked in the wrong places?). for different types of dieting (bulking, cutting, maintaining) what are the percentages of protein, carbs, and fats that you want? i've got a pretty good idea of what's good and what's not (food wise).

i'm back in the gym this week after 2 weeks off and the prior 2 weeks lightening my load. i don't mind eating healthy at all, but i don't like to eat the same thing every day every meal, so if someone can tell me the percentages of each i need to get a day, i'd definetly appreciate it.

also, i have a workout partner this semester, and he needs to lose some body fat (he'll be doing cardio prolly 4x a week, he has a tight schedule). he said he was about 180lbs or so before he tore his shoulder up and had to stop working out about a year ago. he's now up to 205, so you can imagine how much he has to lose. what percentages should he be at? he's on a tighter budget than i am (and i'm tight as well) so we're both doing as much as we can with regular foods.

one last question.....calorie intake...body weight x what for bulking, cutting, and maintaining?

K for help. thanks in advance.

Mike

 

[KWKSLVR]

Well, specifics will be somewhat lacking since there are obviously different ways to cut and bulk. I guess I'll toss what seems to be the most popular out there.

First off, calories:
As a general rule of thumb:
Maintain = Body Weight x 12
Cut= Body Weight x 10
Refeed Days = Body Weight x 18
Bulk= I've seen people do BW x 15 - BW x 18

As far as percentages, most of us who cut do a 70% fat, 30% protein (percentages vary slightly) and carbs are kept @ 50 grams or less a day

I've never bulked, but I see a fair amount of people adopting a 60/30/10 Carb/Protein/Fat ratio.

 

[sfreak49]

mr.x, the master of dieting, bulking, ect. suggest a split of 40% calories from protein, 30% calories from carbs, and %30 calories for fat. that's just my 2 cc.

 

[KWKSLVR]

Thats just one recommended combos. The best source is www.mmsfitness.com and click on "Mr.X's Articles"