which is 40% and which are 30%?

I'm pretty knowledgeable about working out, but not so much about nutrition.

Years ago I used to hear 2 grams of protein per pound of bodyweight. That means I'd have to eat something like 4 lbs of meat a day.

40 protein
30 carb
30 fat

Nope, nothing wrong with that however I have a desk job as well and all you have to do is spoon stir some whey in cold water, which takes about 2 minutes.

Thanks-- thought about that about the same time I was submitting my reply...sometimes a little thick in the head.

When it comes to this issue of much much protein you need for the average athete, most of the experts that have an opinion on this topic ( i.e like the American College of Sports Medicine ) or experts that have presented studies in peer review journals on this topic ( i.e. like Dr. Lemon up here in Canada ) can't find any scientific evidence to support taking any more than .9 grams of protein per pound of bodyweight. So, this is the reason ( I suspect for simplicity sake ) the guideline norm you hear most often used for gym rats is 1 gram of protein per pound of bodyweight. That said, for most average gym rats trying to add muscle , I'd think taking in 25%+/- of your total daily calories from protein should come pretty close to this 1 gram of protein per pound of bodyweight guideline that academics have put forward.

btw - this 1 gram of protein per pound of bodyweight guideline is supposed to be applicable to ' normal ' teen and adult jocks who are trying to cut fat or trying to add muscle. By ' normal. I mean people who aren't taking steroids - in which case there is some support for taking something larger amounts ( i.e 2 grams of protein per pound of bodyweight ).

If you want to train at a hard intensity - be it with cardio or weight training - the dominant fuel source for those workouts will usually be derived from carbs. So, for that reason carbs should be the primary focus when trying to decide where the majority of your nutrients should come from on a daily basis - not protein IMO.

i would like to just ask some basic questions if possible

1. how much protein should i be taking if i workout 6-7 days a week 30-45 min a day, cardio one day weight lifting the other. and cardio part is close to HIIT in the intensity

2. i am 19, 150 pounds, 5"8 got some flab want to lose it but want to gain muscle also

3. i currently only take a protein shake after every workout with only two scoops of shake gives me 60g of protein and i add 10g of creatine good/bad/ok then in food i probably only get another 25-75g a day

4. also any recommendation for food would help and i only eat 2-3 times a day and would like to get to the 4,5,6 meals a day kind of thing.

If you want to train at a hard intensity - be it with cardio or weight training - the dominant fuel source for those workouts will usually be derived from carbs. So, for that reason carbs should be the primary focus when trying to decide where the majority of your nutrients should come from on a daily basis - not protein IMO.[/QUOTE]

i agree
IMO it should be more like 40/40/20

Testosterone Nation - The Top 10 Post Workout Nutrition Myths

i agree
IMO it should be more like 40/40/20[/QUOTE]

Gotta remember though, a training day dietary approach will be different than that of a non-training day. I agree 100% that the fuel source should come from carbs and if ones macro timing is dialed in correctly, the 30% should be applied to pre, post, and post post workount consumptions therefore having enough carbs to fuel a workout when in a caloric deficit. The reasoning behind the higher protein consumption is to promote the maintenence of lean mass when one is eating under maintence calories.