Ratios protein/carbs/fat?

[Sweetbeard]

32
158lbs
16.5% bodyfat
just started STARTING STRENGTH and using thedailyplate to track my food.. ( started today )

it has my goal calorie consumption at 3100 calories.. Does this sound right, and what should my ratios be?

I have been aiming for 180g of protein a day... I have not been tracking fat or cards.

I quickly scanned thru the nutrition threads and articles but didn't find anything/..

so just throw some numbers at me plz ( : 40/30/30 is what I remember seeing somewhere but I am almost always wrong about everything


THX for helping!

[tom183]

it has my goal calorie consumption at 3100 calories.. Does this sound right,

What are your goals?

[Sweetbeard]

What are your goals?

Trying to gain 1lb a week and gain as little extra fat as possible.. my Bodyfat percentage is already on the high side.

[Sweetbeard]

"Bueller"

without real targeted goals besides protein I have been hitting 40% carbs 30% protein 30% fat..


thoughts...

[joey54]

How long have you been doing that, and what have the results been so far?

[Sweetbeard]

How long have you been doing that, and what have the results been so far?

I just started tracking.... so a few days.. just trying to get goals to reach for in regards to ratios.


30% fat seems high, but according to dailyplate I need more

[joey54]

Give it a run for a few weeks and re-evaluate. You gotta start somewhere and that doesn't seem like a bad way to.

[joey54]

40/30/30 would be like 310 gms of protein, 233 carbs, and 103 gms fat. That would be a heck of a lot of protein. 180 gms of protein would be about 23% of a 3100 calorie diet. 3100 is a lot of calories for you.

Someone chime in if I am off with my math, but I did double check it.

[Joe Black]

40/30/30 is a pretty standard percentage split. This artice has some good calculations - To Bulk or to Cut, That is the Question - or is it?

[Sweetbeard]

Thx for the info guys...

this is what I did yesterday

Cals2546
Fat91 g
Carbs286 g
Sugars149 g
Fiber38 g
Protein177 g

That is pro 26.5% carbs 42% fat 30%

I think this is prety much what I am aiming at with 40%carbs instead of 40% protein.. I am keeping detailed logs for 2 weeks at these ratios and see where that leads me.. I will adjust from there!

My original goal was around 3100 calories but I decided to drop it down to 2600 in an attempt to find a good basis for my maintenance calories before I start a bulking phase.

[Behemoth]

Thx for the info guys...

this is what I did yesterday

Cals2546
Fat91 g
Carbs286 g
Sugars149 g
Fiber38 g
Protein177 g

That is pro 26.5% carbs 42% fat 30%

I think this is prety much what I am aiming at with 40%carbs instead of 40% protein.. I am keeping detailed logs for 2 weeks at these ratios and see where that leads me.. I will adjust from there!

My original goal was around 3100 calories but I decided to drop it down to 2600 in an attempt to find a good basis for my maintenance calories before I start a bulking phase.

Just be consistent with whatever you chose so you learn what works. Diet is very individual and bouncing all over the place will get you nowhere. Try something, if you're confident it doesn't work (which I don't think you are yet) then we can alter from there. What you've expressed is dead on the money, sticking with this for two weeks is perfect. Weigh yourself every morning but don't adjust based on what you see, watch it over a longer period (like your two weeks). Then if it's not doing what you want we can give advice from there! Good luck!