Pre-contest Diet Ratios For 229 Lb Person

[moonstompin_1969]

50% PROTEIN 30%CARBS AND 20% FAT. I HAVE 21% BF.

WHAT DO YOU GUYS THINK OF THOSE RATIOS?

 

[moonstompin_1969]

actually, I was thinking 50% protein 20% carbs 30% fat.

well, heres what i constructed:

229 x 11 = 2519

286 grms protein
114 grms carbs
76 grms fat

i work overnights so my day begins at 7 pm and ends around 11:30am

here we go,after 40 mins of cardio and weight routine on the days I lift:

meal (1) 10 egg whites 1 cup oatmeal

meal (2) protein shake around 35 grms pro 1 tbs of flax oil

meal (3) 1 can tuna

meal (4) 2 chicken breasts, 1 cup brown rice cooked

meal (5) same as meal 2

meal (6) 4oz of Top Sirloin and small salad just vinegar 1 tbs olive oil

meal (7) bedtime protein shake

totals for the day 2321 cals 67 fat 114 carbs 284 protein

what do you guys think????????

 

[moonstompin_1969]

I have about exactly 20 weeks starting monday to get down to 4.5 - 5%. Do you think thats possible without the gear. I have a pretty high bf percentage, 21%. anybody ??????????

 

[Mr.X]

I have about exactly 20 weeks starting monday to get down to 4.5 - 5%. Do you think thats possible without the gear. I have a pretty high bf percentage, 21%. anybody ??????????

You answered your own question above, I suggest 50%p/20%c/30%f, but maybe a CKD would work better.

Currently, you have 229 * .21 = 48lbs. of bodyfat
you want to drop about 16% (out of 21%) which is about 36.5 lbs. of bodyfat

1 lb. bodyfat = 3500cal
3500 x 36.5 = 127, 750 calorie deficit

you have, 20 weeks = 140 days

127, 750 cal/ 140 d = 912.5 cal deficit per day = NOT possible for we didn't take into account the refeed (1 day per week, minus 20 days) and the fact that not all calories burned are FFA (fat) based.

I suggest you either shoot for a higher BF% or lean out and wait until the next show.

Mr.X

 

[moonstompin_1969]

i think im gonna go with a ckd MR X . I was wondering if you can help me out