Opinions on cutting %'s of P/C/F sparring muscle?

[Nucman]

What ratios are you trying to get?

 

[pintoca]

What ratios are you trying to get?

45% prot
25% carb
30% fat

works like a charm

I do this 6 days a week. On my carb-up day I change to:

35% P
50% C
15% F

however, ratios are BOUND to cals, so ratios alone will not work if your cals are too low or too high.

 

[Nucman]

however, ratios are BOUND to cals, so ratios alone will not work if your cals are too low or too high.

What do you recommend for cals? I was going to start at 12 x LBM, and adjust as needed.

 

[pintoca]

That only depends on how much muscle you are packing right now... in other words: your current BF%.

The formula is: 370 + 21.6 * LBM in Kgs.

This is your BMR.

then you need to multiply that for an activity factor: If you train 3 to 5 times per week, use 1.55

so in this case, your total expenditure would be 1.55*BMR

For an ACCELERATED fat loss, aim at 30% reduction of your TDDE (so multiply it for 0.7), for your carb-load day, multiply by 0.85.

Again, these are accelerated numbers, most people will use 0.8 for normal days and full TDDE for carb-up days, but I wanted to see results FAST FAST FAST (how does 50 pounds in 4 months and 3 weeks sound??? )

Keep in mind that you should NEVER go below 1800 cals/day for a man or below your BMR (whatever is higher). You do that and you only hurt yourself by going into starvation mode.

 

[Nucman]

Great replies! OK, if my adjusted cals for the day total 2400, do you think it's most effective to just devide them up into 400cal/meal x 6meals/day, using a consistant ratio of P/C/F for every meal(45%/25%/30%)?

Is there an online resource for caloric food values?