View Full Version : Success with 40/20/40? (F/C/P)

05-29-2002, 11:53 AM
I am looking to switch up my diet. I am working to lose, so my aim is about 12 * bw calories. I'd like to try a 40/20/40 split, but I am unsure if it is an efficient method.

My reasoning:
1. All my fats come from fish, turkey, and oil (flax/olive). So my saturated fats are minimal (12g out of about 70g).
2. The more carbs I eat the more carbs I crave. When I eat less carbs, I am not attracted by the evils of the carb world.
3. I am just starting back to working out, so I don't expect to be doing big weights. I'm focusing on perfecting my form for the next 4-6 weeks with light weights, so the carb energy factor is not a problem.

Does this look sound? I like to get external opinions. :)

05-30-2002, 06:18 AM
Unchartered water? Anyone have a better idea?

05-30-2002, 12:48 PM
*Wish I were smart*

someone give the kid some advice

I'd say you got a pretty good idea going though

05-30-2002, 01:10 PM
kid, heheh. :)

05-30-2002, 01:21 PM
Just a figure of speech, more than likely your older than me

05-30-2002, 01:33 PM
I know, just made me chuckle :D

05-30-2002, 02:03 PM
Well, you most likely will not get into Ketosis with that diet as you are still eating to many carbs, so you will not get that effect. IF you just going for calories in less than calories out it doesn't matter what your split is, you will lose weight. I would maybe up the protein a bit and drop the fat a bit. What do you weigh? What will you be eating?

05-30-2002, 03:23 PM
I am very familiar with Ketogenic diets, not aiming for that

157 lbs
12 * 157 = 1884
Here is a generic breakdown.

calories fat carbs protein
Meal #1
Whole wheat pita 140 0 31 6
5 slices of packaged
turkey 125 0 5 20
Apple 81 0 21 0
Meal #2
Cottage Cheese 160 0 10 28
Peach 42 0 11 1
Orange 81 0 15 1
10 Baby carrots 38 1 8 1
Meal #3
2 oz almonds 340 28 12 14
Meal #4
6 oz Chicken breast 220 2 0 50
w/ salsa 7 0 1 0
4 slices Turkey Bacon 137 11 1 9
Meal #5
1 can tuna in water 150 1 0 33
4 slices Turkey Bacon 137 11 1 9
Meal #6
4 oz Lettuce 13 0 2 1
2 Tbsp Flaxseed Oil 240 27 0 0
1/4 cup Cider Vinegar 8 0 4 0

Totals : 1893 82 121 177
f 40%
c 22%
p 38%

That is over 1g/lb bw of protein.

Notice how my carbs decrease throughout the day. I start off with the majority being fruits and carbs, then work to minimal carbs in the evening.

Most of my fats come from flax, turkey, almonds so EFA is covered. I take a multivitamin for nutrients I miss. Once a week I swap out some things for 1/2lb of salmon/yellowtail sashimi (raw).

06-04-2002, 10:46 AM
Update: I've lost a very considerable amount of fat. I wish I'd taken before pictures, now! I will take pictures in a few weeks and post the new stomach shots.

This diet combo has worked just as well as the Ketogenic diets I am used to. Very good.

06-04-2002, 11:12 AM
I hate to say it, but I think any p/c/f "split" will work so long as you eat less calories than you expend.

If you keep your protein up, and still lift heavy you won't lose a lot of muscle. Couldn't put a number on "minimum" protein however.


06-04-2002, 11:18 AM
I've tried higher carb split and the fat vs muscle loss ratio was much worse! :)

I know you'll lose weight no matter what, but I like to keep what little muscle I got!

06-04-2002, 11:26 AM

What % are you at? I'm just trying to track what works well at the different ranges. High everything is good, medium some stuff stops working, low even more.

I'm probably more like a 20f / 20c / 60 p myself and I have good luck so far. I'm down to 18% or so, so another 10 lbs to get somewhere reasonable.

06-04-2002, 11:34 AM
Low-mid. I've measured from 9% to 15% depending on calculator. I think it's close to about 11% as of last week. I am going to do the mirror test again after work. I think I started off at about 16%.

High protein coupled with lower carbs and fat makes me pissy and tired (more often). I find when I up the fat I have a little more gas in the tank. I cut carbs after noon, so it's probably my best bet.