LockedWhat's a good percent for protein/carb/fat??

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JayKid
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2004/12/07 20:57:59 (permalink)
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What's a good percent for protein/carb/fat??

My goal is mainly to cut down a few pounds and mainly just body fat. As of now I'm 15% body fat and want to get that down to maybe 10% or something, not sure. I want to basically lose body fat and keep my muscle at the same time as well as get stronger and get more toned (not very interested in getting much bigger).

What would be the best percentages for this?

40 protein/ 40 carb/ 20 fat?

50/40/10??

30/40/30??

I'm not sure... and need some help....

Also what do you think are a few good forms of protein/carbs and fat I could take throught out the day? If you could maybe give examples of protein for breakfast/dinner/other meals/etc... just so I know what would be good. Example a certain steak (and amount and way to cook it) for dinner or eggs for breakfast, or a protein shake for an inbetween meal, etc. Just because I need help figuring out a good percentage for all my food and what I should try to eat to fit that percentage and hoepfully keep it up.

Any help is appreacited... thanks!
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    Twin Peak
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    RE: What's a good percent for protein/carb/fat?? 2004/12/08 21:06:20 (permalink)
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    Ratios of macros are not a good place to start. Either find a good diet that controls this for you (such as my Carb Cycling diet) or start with the basics.

    What are the basics?

    Step 1. How many calories should you eat daily to lose fat? 12 calories per pound of bodyweight is a decent place to start. So if you weight 200 pounds, then eat 2400 calories per day.

    Step 2. Eat enough protein. Minimum is 1 gram per pound, or 200 grams for out hypothetical dude. I prefer around 1.5 grams, so this guy should eat 300 grams of protein. Check fitday.com or another site for protein intake if you don't know it. Multiply the grams by 4 and that is how many protein calories you will eat, in this case 1200. So half of the calories are protein.

    Step 3. Add in enough essential fatty acids (EFAs). Get 5 grams of fish oil, some flax, some olive oil, and other good sources are red meat, nuts, egg yolks. Get 30-5 grams a day, depending on how big you are. Say this dude will have 40 grams. Multiply that by 9 or 360.

    Step 4. Subtract the fat and protein calories from the total calories and that is how many carb calories you get. In this case 840 carb calories. Divide that number by 4 and that is your carb grams. This guy gets 210 grams of quality carbs per day (beans, veggies, fruit, brown rice, whole wheat bread, etc.)

    There you go.

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    #2
    JayKid
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    RE: What's a good percent for protein/carb/fat?? 2004/12/09 04:28:14 (permalink)
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    thank you, that really helped!
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    MinnesotaViking
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    RE: What's a good percent for protein/carb/fat?? 2005/02/09 19:50:11 (permalink)
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    That is good advice!

    I really like that Fitday.com because it figures out everything you said for me, except the "essential fatty acids" (EFA's) you mentioned...

    Do you happen to know if a hard boiled egg and a can of tuna (in water) would have this 5 grams of oil you suggest?? I eat those everyday is why I ask.

    Thanks!

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    JenM.
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    RE: What's a good percent for protein/carb/fat?? 2005/02/13 18:53:44 (permalink)
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    Okay, now this is just me, but my hubby's body fat percentage is way, way high (almost 40%) and mine is just over 30. We are both out of shape, but both used to enjoy lifting/training. Can people who are THIS size (I weigh 160, hubby is right at 330) still use this formula to lose?

    I have started TwinPeak's carb cycling diet and am loving it-much harder for hubby who is crying over cereal and toast losses...oh well...I feel great! My energy level is through the roof this past week. Can I continue this and expect to see results?

    We start at the gym this week! YAY!

    I would appreciate a response.

    Thanks! JenM.
    #5
    SmileNodDream
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    RE: What's a good percent for protein/carb/fat?? 2005/02/13 19:54:52 (permalink)
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    Hey Jen, I think you can use that formula because I have used it in the last 7 months and I started with my body fat at 38%. Today I am 22%. My weight has gone from 88kg down to 64.5kg (142lbs I think to you american types) where we are maintaining. But body fat goal is to go to 20%. It works if you work it.

    Regards Jill from New Zealand

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    #6
    PlatinumQ324
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    RE: What's a good percent for protein/carb/fat?? 2007/03/30 16:08:15 (permalink)
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    hey, pretty new but i juss got a quick easy question for u.
    how do i calculate my percent body fat?

    Q
    Age: 15
    Height: 6'2''
    Weight: 160
    BMI: 20.5
    Body Fat: 8%
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    #7
    Wyrms
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    RE: What's a good percent for protein/carb/fat?? 2007/10/12 23:12:29 (permalink)
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    Old thread is old.

    (Pssst...Jen's post was made in 2005.)

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