View Full Version : 40:30:30

03-20-2004, 04:26 AM
Guys the following is my carbohydrates:protiens:fats ratio, the figures are rough, but i want to bulk up while keeping my fat levels down, what do you folks think?

03-20-2004, 04:29 AM
OOps, i forgot to copy the figures. here they are

source grams cals %total
Total: 1294
Fat: 44 397 32%
Sat: 8 73 6%
Poly: 14 122 10%
Mono: 19 170 14%
Carbs: 156 484 39%
Fiber: 35 0 0%
Protein: 89 354 29%
Alcohol: 0 0 0%

03-20-2004, 05:54 AM
you gotta be one small guy if you wanna bulk on 1300 calories

03-20-2004, 06:28 AM
Yo! Another Melbourne dude :hello:

.....and yeh 1300 cals...what the?

03-20-2004, 06:34 AM
Sounds like a pretty good split. However bear in mind that generally the ratios of the macros are not as important as simply whether you have a calorie surplus/deficit.

03-20-2004, 08:14 AM
Well you see it was f****** difficult for me calculate these ratios. First i had to select the foods, and then their sub forms like eggs and then egg whites, after that i had to alter their nutritional values to bring them in alignment with the brands i purchase, thats why i said "the figures are rough" and thats the main reason why i posted it here, to get some help. Ok gimp why do you mean when you say that i have a calorie surplus/deficit?i was pretty big from childhood and had a lot of body fat, i reduced my waist line from 44 inches to 38. If you may please copy and paste the following browser to view my daily food intake, and hey tank g'day mate "thumbup"


03-20-2004, 09:39 AM
I mean, provided you get adequate protein (1g/lb of bodyweight) and fats (probably no less than 15% to ensure enough essential fatty acid intake and hormone production) then you should experience success at either gaining (calorie surplus) or losing (calorie deficit) weight no matter what the ratio of macronutrients you consume is.

Calorie surplus is just eating more calories than maintenance, deficit = less.

03-20-2004, 09:43 AM
Oh allright, got you, please have a look at the link which i provided in my last message. Cheers mate

03-20-2004, 09:51 AM
Just took a look, seems to redirect me to some other link. I don't think FitDay will let me view someone else's page like that.

You can just calculate the percentages yourself using the nutritional info labels on the foods you eat. If you've totaled carbs, protein and fat (in grams) and total calories then the percentages are:

%Carbs = 100 * (totalCarbs * 4) / totalCalories
%Protein = 100 * (totalProtein * 4) / totalCalories
%Fat = 100 * (totalFat * 9) / totalCalories

This is because both carbs and protein have 4 calories per gram (roughly) and fat has 9.

And as a sanity check %Carbs + %Protein + %Fat should equal 100% :)

03-20-2004, 09:57 AM
What the gimp means if your still unclear, is eat more calories then you burn off naturally during a day- only 1300 cals will cause you to loose weight generally

03-20-2004, 10:07 AM
I see where you folks are coming from, according to the calculations (the table on the initial thread) although the % of my carbs/fat/protiens sum upto 100% but i am only intaking 89g of protiens that is way under the required amount, being 196 lbs. So do you guys recommend the use of whey powders? someone once told me that if i do decide to go on whey powders and if i dun utilise them properly then the unused amount would be stored as fat, which believe me i dun need.

03-20-2004, 12:37 PM
Just took a look, seems to redirect me to some other link. I don't think FitDay will let me view someone else's page like that.

You can make your fitday journal public. He has to make it public and then it will give you a link to follow. Just like on my sig you will see a link for fitday

03-20-2004, 01:28 PM
I would do 40/35/25 instead.

2800 Calories

1120 Calories from Protein
980 Calories from Carbs
700 Calories from Fats (EFA'S Mostly)

280 Grams of Protein
245 Grams of Carbs
77 Grams of Fat

1 Gram of Fat equals 9 calories
1 Gram of Protein equals 4 calories
1 Gram of Carbs equals 4 calories

Protein- Chicken, Lean Meat, Eggs and Tuna
Carbs- Wheat Bread, Brown Rice and Oatmeal
Fats- Fish, Peanuts, Flax Oil, Avacado, Olive Oil

03-20-2004, 01:47 PM
Just to point out that harry's ordering (which tends to be the convention) is protein/carbs/fat rather than the carbs/protein/fat you listed.

03-20-2004, 01:56 PM
Yeah, I am on low carb high protein diet. I eat about 100-125 grams of fat, 130-150 protein and 0-15 grams carbs.

I am about to start carb-loading later today and all day tomorrow.

Fat Calories 900
Protein Calories 520
Carbs Calories 60

Total Calories 1480 (I am on a cut, I know they are low)

03-20-2004, 02:13 PM
Excessive calorie surplus causes fat storage, not necessarily added protein.

03-20-2004, 11:38 PM
Thanks to ogarchamplin i made my public profile public, just click on the link and go to march 16 (thats the same menu for everyday). This would help me to increase my protien levels and reduce my fat levels. Thanks guys :thumbup: