whats the 101 on Grams of carbs, protein, and fat
looking at a 200lb male. what should the intake of protein in relation to carbs and fat be for someone not wanting to ad but about 10lbs of mass and get BF at to around 14%
on protein im shooting for about 340 grams
and about 3,000 calories (does this sound right for those 2 values?)
some one help me with my numbers please..
this is the first time i've really tried mapping out what i eat and its DAMN suprising how i've even made big gains in the past...
40/30/30 (p/c/f) is a good ratio to start with. So if you want to take in 3000 calories, then that would be 300g protein, 225g carbs, and 100g fat.
yeah the 40/30/30 and the 40/40/20 (p/c/f) are some I've seen pop up a lot as a "basic" guide line. If you are carb sensitive I would do 40/30/30.
If you're looking to drop some bodyfat 50/30/20 might work better for you...my feeling is to keep that protein up. Also depending on your stats 3000 calories looks more like maintenance numbers and might have to be lowered if you want to drop bodyfat.
look at yesterdays diet... i got killed a little when i ate some mexican stir fry with the wesson cooking oil they used :(
other than that how does that day look
help me out a little
is the weight of your chicken breasts before or after cooking?
whoops thats why you asked... i went back and adjust to raw-before cooking...
What I would do is pick one that fits your life style, i.e., if you're an athlete than you need more carbs if you are trying for a "bodybuilding" look than less carbs. The main point about "cutting" or just dropping fat, is to stay consistent. The more consistent you are the easier it is to adjust the numbers. If you stop dropping weight, lower cals from carbs and a little from fat. If you are dropping to fast add a little back and wait till you stop losing fat again.
edit: I just look at the top of your post again, what is your current BF%?
my body fat now... you know i havent checked it in so long im not sure... i'd say now im close to 20% just guessing and knowing what i've been when lifting.... i need to stay around 15%.... im not looking to get ripped but my abs have been hiding under a small layer of fat for too long...
i'm no longer an athlete and making that transition from being able to eat whatever i want as long as i ingest lots of protein is hard now that im no longer playing basketball, football, and track.... i would stay around 14%BF eating hostess cup cakes for snacks... lol
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