View Full Version : Quick question on P/C/F ratio
07-22-2002, 11:10 PM
I'm 5'9, 235 lbs. I'm currently trying to lose some weight and thinking of trying 40 p/40 c/20 f ratio. Short term: 10 pounds in a month, long term: 35 pounds by Christmas. I was searching around the forums and didn't really find exact specifics on the amount of grams I should intake with each one. I'm thinking about 2000-2200 calories a day with 200 g of protein, 150 g of carbs, and really no clue about fat.
Should I change the ratios/grams?
How much fat grams should I intake and how much of that should be saturated?
Any other suggestions??
I do get plently of exercise and sleep but my eating is so bad, I'm suprised I ain't dead yet. I will be fixing that shortly as I have a list of foods to buy and currently working on my meals plans (very hard and frustrating so far to get the numbers to work out).:help:
07-23-2002, 12:44 AM
I'd honestly up the cals a bit. I weighed in at 140 and was cutting with a 2k diet. But everyone is different, so dunno.
As per the grams. If you have the protein and carbs figured out, not hard to pop in the remaining cals for fat. I try to get at least 70 grams. You'd want to get little saturated fats and high amounts of monounsaturated and polyunsaturated fats (EFAs).
07-23-2002, 01:11 AM
Thanks for the help. I think I need around 2600-2800 cals to mantain so I figured I'd just cut out around 500 a day. Is this too much or too little?
07-23-2002, 10:32 AM
Hmmmm...the maintenance formula escapes me at the moment, but I'd think that at 235 pounds, your maintenance is more in the 3000s. Again, I'm not too sure though.
07-23-2002, 10:55 AM
Maintenance generally ranges from 15-16 calories/lb bodyweight. Some people go as high as 17-18 while some are as low as 13-14.
And remember kids, basketballs are not meant to be used as prophylactics.
07-23-2002, 11:00 AM
what about lean bodyweight? doesn't that figure in somewhere?
i'd say 2500 clean calories can cut (say that 5x quickly)
do a 40/40/20 p/c/f and you will be fine
07-23-2002, 11:29 AM
I started at 240 with 33% body fat and cut down way too far to the 1500 calorie range in the 40/40/20 ratio. I wouldn't suggest cutting that low but 2200 calories should do nice work for you. should see 1-2lbs/week loss at that.
If you are new to lifting, you'll be able to put on some muscle while cutting and can pull your calories back a bit more.
Easiest way to track the ratio's that I've found is on www.fitday.com but make sure you are entering real data. Eating clean is key!
07-23-2002, 12:27 PM
Thanks. Back in high school I weighed 215 and had around 22% BF which was 3 years ago. Now my BF shouldn't be that much higher because I'm also stronger. I've been lifting on and off for the last 5 years about 3 to 4 times a week. And I also play rugby which is 3 times a week. So I train about 5 or 6 days a week during season which starts real soon. I just need to get my eating straight cause I live on fast food/fried food/snacks rarely ever eat fish or vegetables.
I was just wondering if there are any formulas to calculate how many grams you should intake of each. I just kind of put those numbers down by reading other people's post.
P.S Fitday is awesome. I already signed up for it.
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