Sport Carb's, protein, fat %'s

Sport Fitness
J

JAP

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I'm sure there is probably a thread already started on this subject but I can't seem to find anything about it... Hope someone can help.

My current diet I'm taking in about 40 - 45% Carb's, 30 - 35% protein and about 30% fat (of which about 1/2 - 1/3 is saturated) a day.

My goal is to loose about 7lbs and generally tone my body, do the above percentages ok? Or should I be trying for more protein and less fat & carbs?

Thanks in advance for any advice :)
 
Just by a quick glance and not knowing anything about you... if you only have 7 pounds of fat to lose... I'd focus on a little more protein and a little less fat.

I'd also look into a great strength training routine to help build muscle and reduce those 7 pounds :)
 
and to offer my opinion, I think you need less carbs and more protein, specifically, drop some starchy carbs and replace with lots of veggies and some fruit.

also, lift heavy, low reps. hold on to the muscle you have while you burn off a little fat.
 
Took your advice (thanks again ;) ) increased my protein, decreased fat & Carbs, for example today (I like to plan what I eat in advance, seems to keep me on track better) I'm going to be taking in;
44% protein
37% carbs
19% fat

I just have a couple of questions that I hope someone can help with.

1st, I'm finding it hard to take in the higher level of protein without increasing the fat intake to more than I'd like it to be. I'm having lean meat, poultry or fish in two of my meals, cottage cheese before bed, boiled egg whites as a snack, otherwise I'm making it up with Whey protein powder but I'm finding I need to have 2 - 3 of these drinks a day, is this ok?

2nd, I guess this may be impossible to answer, but here goes anyway. How many grams of saturated fat should I be limiting myself to?
 
20g or less of saturated fat is recommended. I'm not sure about your stats, workout routine, goals, or specific menu but you can usually find ways to add extra protein into current meals.

Whether it's from adding a scoop of protein powder to oatmeal, or having chicken on salads, or tempeh with pasta.

Generally speaking fat that comes from plant sources is okay to consume (tofu, soy, tempeh, seitan, beans, etc.) Fat that comes from animal meat should be watched and limited.
 
JAP,

I do think 19% fat is a bit low. try for closer to 25%. Not sure if you're male or female, but saturated fat IS anabolic, which helps you gain muscle and keep muscle.
 
Hi,

I'm female :) I'm 5.5'', my current weight is 121lbs, I was 124/125lbs and stuck at it before I joined this forum a few weeks ago. I quickly realised I was eating far to few calories & meals, increased them to 1400 cals (from about 800) and 6 meals (from 3), added weights to my work out and bob's you uncle the weight has slid off me!
This forum is the best!!! :D A great source of learning.

Malkore I averaged at about 30% fat a day but cut it back to 20% - 25% a few days ago.

Thanks again guys, your all stars :D
 
JAP,

I'm just basing my advice off a friend of mine. She used to be 80lbs overweight (pure fat), type II diabeties, on blood sugar meds.

She changed her eating to protein+fats or protein+carbs only, eats .5g fat per lb of lean mass a day, 1g of protein, and the rest 'good' carbs.

Now she no longer shows type II diabetic symptoms, no blood sugar meds,
and she looks like this:
f34fe284.jpg


and that's an average 30% fat calories a day an even split between saturated and unsaturated fats, which should keep a male at 20-25g of saturated fats per day.

all you really do, is add healthy nuts and fish oil to your diet, only with protein meals.
 
JAP said:
I'm sure there is probably a thread already started on this subject but I can't seem to find anything about it... Hope someone can help.

My current diet I'm taking in about 40 - 45% Carb's, 30 - 35% protein and about 30% fat (of which about 1/2 - 1/3 is saturated) a day.

My goal is to loose about 7lbs and generally tone my body, do the above percentages ok? Or should I be trying for more protein and less fat & carbs?

Thanks in advance for any advice :)
Click to expand...
Percentages mean nothing without information on your daily calories. 40% this and 30% that won't do anything if you're eating 800 calories, or 8000, for instance. Weight loss starts with how much you're eating...or not eating.
 
Your friend looks great Malkore.

bipennate as I said later in this thread I eat about 1400 cals a day.
My question was to find out what ratio of protein/carbs/fat was best to build muscle and reduce fat.
 
JAP said:
Your friend looks great Malkore.

bipennate as I said later in this thread I eat about 1400 cals a day.
My question was to find out what ratio of protein/carbs/fat was best to build muscle and reduce fat.
Click to expand...
Oh! You're right...I'm sorry, I missed that :eek:

There is no "perfect ratio" If there was, we'd all be using it and there'd be no discussion on dieting! This might help, though, in at least deciding which diet *might* work best for you:
 
Thanks you :) the articals when a little over my head at times but I think I got the jist of it!
 
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