The Numbers Game (grams of protein, carbs and fat)

[bigazn]

What are your opinions on dropping body fat by determining what amounts of protein, carbs and fat are needed to maintain a certain level of bodyfat at consistent amount of activity (weight training and cardio) and then dialing down from there, ie:

if a person is 195 lbs and 18% body fat and is taking in 240g protein, 300g carbs, and 50g fat and is maintaining that body weight and body fat %, would it be feasible to say that if that person dials down the carbs to 250g carbs that he will lose a certain amount of body fat and then eventually reach another plateau/maintenance level. When that happens should he again dial carbs back by another 25-50g and to lose more bodyfat and possibly increase protein and a little fat to maintain muscle mass (knowing that overall totals of calories will be less than before), until he reach another plateau?

Also, what do you believe is the lowest amount of carb, protein and fat should a person take in for a given body weight and bodyfat % to continually lose body fat.

I am not looking for absolute numbers, but I would like to get and idea of what you guys do to lean down. I do not want to do any crazy carb cycling unless I really have too. I am looking at more of what numbers I need to eat during the week and have a cheat day every 7-10 where I use fairly close to the same numbers but I am substituting in more simple carbs in place of using complex carbs that I am using during the week.

My goal is to reach 10% body fat, while maintaining as much muscle as possible. I am not looking at fast rate of body fat loss, I am looking at dropping slowly to maintain as much muscle mass as possible and keep my energy levels optimal.

 

[jdevlin1985]

http://www.bodybuilding.com/fun/johnfat.htm

 

[jdevlin1985]

http://www.bodybuilding.com/fun/johnfat.htm

A reduction of 10% in calories every 2 weeks and gradually hitting the cardio should start tapping into your fat stores.

I tend to find extremely low carbs works best for me. As low as 40grams, in the morning, on non-training days. I also find a 3 on, 1 off approach to work well. I would consume -100grams of carbs for three days then followed by one high. This high day really bumps carbs and helps replenish glycogen stores and give me the energy and strength to get through the next few days of dieting.

Supps to take in conjunction with a low carb diet are also important. The basics are a good fish oil supp (2-6g per day), a good multi vit and min supp and vitamin c (1000mg per day) will all help in aiding fat loss and keeping your metabolism high.

I could go on forever and alot more detail but seeing as this is your first post have a good search by hitting the search button at the top of this page. You will find alot of good info. Or even better, have a look in the pre-contest forum.