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CODmasterJYK
06-27-2006, 01:53 PM
...have 23% fat in your daily diet when you're trying to cut. Right now I'm eating the amount needed for weight loss, but seems like everything with high protein is high in ****in fat!! damn... So is 23 % alright? Any of you guys have suggestions for foods with a lot of protein but with little fat (perhaps none).

sCaRz*Of*PaiN
06-27-2006, 01:59 PM
You should use the .5 grams of fat per pound of LBM rule, not percentages. And you use this whether you're on a cut or a bulk. And try to make the fat intake from mostly healthy fats.

Built
06-27-2006, 02:04 PM
Depending on your calories and LBM, 23% might be a bit low in fat for a cut.

Ratios are really meaningless because of this. Read the link in my sig for more.

Built
06-27-2006, 02:07 PM
If this helps at all, my average macros for the most recent month of my cut:

Maintenance calories for me are 2,300; my LBM is 115 lbs.

Minimum targets for my LBM are 57.5g fat and 115g protein per day. Note that I exceed both of these by a significant margin.

(Macronutrient ratios are left in so you can see how meaningless they are.)

Total: 1946
Fat: 86 773 41%
Sat: 23 209 11%
Poly: 12 107 6%
Mono: 23 204 11%
Carbs: 140 464 25%
Fiber: 24 0 0%
Protein: 161 642 34%

CODmasterJYK
06-27-2006, 10:24 PM
Ok then. how do u determine your LBM?
Also, I understand that you must have 1g protein for each lb in LBM and .5g of fat for each lb in LBM, but how much carbohydrates for each lb in LBM.

JustLost
06-28-2006, 08:59 AM
Ok then. how do u determine your LBM?
Also, I understand that you must have 1g protein for each lb in LBM and .5g of fat for each lb in LBM, but how much carbohydrates for each lb in LBM.

You just use carbs to make up the calories to meet your daily goal.

Once you've set your levels of protein and fat, add those calories up, and subtract that from your total calorie goal.

For example, say you have 150 pound LBM and want 2500 calories per day:

protein calories = 150 * 4 = 600
fat calories = 150 * .5 * 9 = 675

600 + 675 = 1275
2500 - 1275 = 1225

So you need to make add 1225 calories to your MINiMUM fat and protien calculated about. You can do all these cals as carb:

1225 / 4 = 306 grams carb

or add more protein and/or fat. For instance, I rarely let my carbs go above about 250 grams a day, unless I'm doing idiotic marathon workouts, so I usually increase my protein and fat above those minima.

Clear as mud?

Built
06-28-2006, 12:40 PM
:withstupi

Perfect!

JustLost
06-28-2006, 04:26 PM
:withstupi

Perfect!

Shoulders of giants and all that, y'know...

Built
06-28-2006, 06:02 PM
;)

MagnaSephiroth
06-28-2006, 06:23 PM
IM currently adjusing from a weight loss diet to a body building diet, so Im only eating about 7-9% fat a day. This will go up, but it has to go up gradually as my calory count increases which opens up new foods for me to eat.

Built
06-28-2006, 06:35 PM
May I ask what your current macros are, magna?