Hi
can someone pleases help me with my diet
I've now decided to lose a few pounds before i gain more mass
i currently weight 220 and need to drop my calorie intake to about 2200 to lose a pound a week ( I think? any advice welcome).
i Do fullbody 3 x week + plenty cardio .
but how do i split up % of carbs proteins & fats
as i read so many different ratios in Mags

A general rule of of thumb would to start out with something like a 40-30-30. Just make sure you are measuring your progress in case you may have to adjust down the road.

How did you arrive at the 2,200 requirement in order to lose fat ?

Define " plenty cardio " - type ? frequency ? duration ? intensity ?

Since your cutting back get about 1-1.5 grams of protein per bodyweight, about half of that in carbs, and the rest fat. It should fit in with your calories.

You calories should be 2830 if you plan on cutting back. This is your weight 220*13.

Lets say protein is about 1.3. So 220*1.3= 286 grams of protein
About half of that in Carbs. So 220*.65= 143 grams of carbs
And the rest fat. So far you have 429 grams of protein and carbs. Thats equal to 1716 calories. (429*4). Fat is 9 calories per gram. So you have 1114 calories left for fat, divide this by 9 you get 124 grams of fat.

Try
286 grams of quality protein (coming from lean meats)
143 grams of complex carbs (like oatmeal no white bread)
124 grams of good fats (Almonds, Peanuts)

And split it up about 5/6 meals a day. Or you can take LV's Ratio and get your macronutrient grams here:

Calorie Calculator - Daily Caloric Needs

Need anymore advice, just ask.

Thanks for your help
This has really given me a target to try
I am going to write everything down i eat and take my measurments
and track them carefully
Thanks again

Iwantabs (iwillgetthem)

Hi

Do you think its ok to eat one of my meals After
my workout because i dont finish training until 9.00pm (work,Kids Etc)
and generally i go to bed within a hour or so.
Or should i try a protein shake of some sort (any Ideas )

I know you should eat within a short while after training
but also you shouldn't eat before bed ??

I cant train any other time


Maybe one day i will be able to give advise aswell !!

I posted this on another thread, but on workout days I usually don't get my last "meal" in until 8:30 or 9:00 PM either. From what I've read, it's not a bad thing, but I also limit mine to high protein foods (tuna, non-fat cottage cheese) as much as possible.

From what I understand (and someone more knowledgeable will surely correct me), the cottage cheese digests slower throughout the night which helps your body from catabolism.

Good luck!

After an intense weight training session you should consume whey protein with a simple carb such as dextrose. This will replenish lost muscle glycogen and start the repair/rebuild process of new muscle tissue. About an hour to an hour and a half after that one should consume a lean protein/complex carb whole food meal.

The time doesn't matter at all as you have performed an activity that requires food to be ingested.

I just realized I have almost zero complex carbs in my diet...I've never eaten much bread, rice, or pasta. If I'm taking vitamin supplements and getting lean protein, how critical is it for me to take in complex carbs?

And probably a very lame question, but are the carbs in popcorn useless or do they have any value?

Complex carbs play a VERY critical role in energy levels to fuel your workouts as well as the repairing of muscle tissue. Good complex carbs are brown rice, yams, sweet potato, oats, etc....and should be immplemented accordingly to everyones dietary approach.

Popcorn = pretty much useless.

Okay then...guess I'll need to relook at the diet plan. So I should be eating complex carbs prior to workout and then again an hour or so after the workout?

This is what works best for most...

Pre-workout meal - about an hour before your session
Whey shake/oats

Post-workout meal- Immediately following your session
Whey shake/simple carb such as dextrose

Post-post workout meal - about an hour and a half after your PWO shake
Lean protein/Complex carb (whole food meal)

you need pre workout, post workout and post post workout meals.
pre workout consists of complex carbs with lean protein
pwo(post workout) is right after a workout, consists of a 2:1 ratio of simple sugars to protein (as stated by LV)
and ppwo consists of some complex carbs with another lean protein sourse. 1 hour after a workout

you JUST beat me to it lol

Thanks!

Now I don't see any problem with the PoW or PoPoW as I'll be at home for those. For the PrW, is it okay to sub a lean protein for the whey? I usually go to the gym straight from the office so I don't have a way to may a whey shake. Other option would be to mix a scoop of whey with my oatmeal and mix that up with water for my pre meal?

And thanks PB-- and sorry to Iwantabs for hijacking your thread