View Full Version : Post your diet break down

08-03-2005, 12:59 PM
right now Im eating 41.x% carbs 31.x% protein and 27.x%fat on a 3100cal diet.

Iv been doing some reading in different PT manuals and most of them say your carb intake should be 50-60%.

So Im thinking about switching it up to like 50% carbs 26% protein and 24% fat.

What about you guys?

08-03-2005, 01:06 PM
The ratios mean exactly NOTHING. For example, suppose you're following your ratios on 2500 calories for a cut. 26% of cals from protein would be 162.5g protein. But later, you do a bulk, and suddenly, on 4000 calories, you're getting 260g of protein. Do you REALLY think you need THAT much more protein for bulking than for cutting?

If anything, you'd want more protein for cutting than for bulking.

IMHO, the better way is to think of your macronutrients as LBM-dependent DOSES:

1.0-1.5 g protein per pound LBM
0.5g fat per pound LBM
The rest of your calories in whatever combination of protein, carb and fat suits you.

Jorge Sanchez
08-03-2005, 01:20 PM
Makes sense to me.

I don't really care about the ratios either but it usually works out as follows:

45-55%Carbs, 25-30%Protein, and 20-25%Fat on 3500-4000cals. My carbs are so high, not because a PT manual said thats the way to do it, but because I love them so much and can't live without them.

08-03-2005, 01:24 PM
In practice, I think most of us have macronutrient mixes that settle into our own personal ratios, but they don't mean anything. It would be like measuring the ratio of thumb circumference to wrist circumference. Ethnobiologists might find this amusing, but it really doesn't tell you anything.

Just because you can calculate a ratio doesn't make it meaningful.

Jorge Sanchez
08-03-2005, 01:29 PM
It might be meaningless, but I think it's interesting just for comparisons sake.

08-03-2005, 01:33 PM
See, the problem is that it's so dependent upon what stage you're at with your development.

If you're natural, you're going to want higher fats to support endocrine function.

If you're insulin resistant, you're going to want to go lower carb and higher protein and fat anyway.

If you're bulking, your carbs are probably going to be a lot higher than if you're cutting simply because your CALORIES are going to be a lot higher. Your fats may be a lot higher too. Protein may not go up by as much.

Means the ratios are going to be different even for the same person depending on the calories consumed. Or at least, the ratios SHOULD be different depending on the calories consumed.

Which means the ratios themselves aren't particularly useful.

Jorge Sanchez
08-03-2005, 01:40 PM
I don't want to argue with you. I know you're going to win. Besides, I agree with everything you are saying. I'm not going to change my diet based on anyone else's ratios, it's just kind of interesting to see what they are. At least I think it is.

08-03-2005, 01:44 PM
I kinda do too, in a bit of a morbid way. It amuses me to see what people think is important.

What I'm more interested to see is the "dosing" - the meaningful part of the mix.

Jorge Sanchez
08-03-2005, 01:48 PM
Well we both gave total cals, so from there its simple math.

According to fitday, my diet over the past month breaks down as follows:

fat: 21% and 87g
carbs: 52% and 516g
protein: 26% and 237g
alcohol: 1% and 6g
for a total of 3772cals

08-03-2005, 01:56 PM
Except for the last bit - your approximate LBM?

Jorge Sanchez
08-03-2005, 02:00 PM
'bout 165.

08-03-2005, 02:15 PM

I had about 115 lbs LBM last time I had it checked a couple months ago.

For this last month of my cutter, from fitday: 1960 calories

Protein: 181g (1.6g/lb LBM);
Fat: 83g (0.7g/lb LBM);
Carbohydrate: 133g (fiber 23g);

Protein : Fat : Carbohydrate works out to 38% P : 39% F : 23% C

08-03-2005, 10:06 PM
on lifting days i do protein 36.9%, carbs 32.3%, fat 30.8%

non-lifting i do protein 40%, carbs 25%, fat 35%

08-03-2005, 10:16 PM
almost always something like 30 pro, 30 fat, 40 carb.