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50,30,20 (Carbs Protein Fats) help

oldschool Posts: 11 Joined: 2004/06/30	2005/01/21, 01:11 PM Hello, I'm trying to start a 50, 30, 20 diet. I honestly don't know where to start. Since i'm a into the martial arts. I really wanted to change my diet being a shift worker makes it very hard to properly plan that.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/21, 01:22 PM how many over all calories are you wanting to take in? what are your goals? loose weight? maintain( progressive gains)? bulk up? -------------- My drinking squad, has a cheerleading problem!!
oldschool Posts: 11 Joined: 2004/06/30	2005/01/22, 09:41 AM My goal right now is to actually loose weight. Since my Army standards, I'm like 10 pounds overweight for my height. I stand at 171 pounds right now. Not sure about calorie intake.
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/22, 11:15 AM 50/30/20 is ideal macros for weight loss. You must know your maintenance calories to set this up though for most efficiency. You cannot expect alot of success by just picking a number out of the air. If the calories you are eating right now are keeping you exactly where you are with no change, then this is very close to maintenance. Simply make these calories at the macros you state, and start making intelligent calorie cuts as needed. 250 per day for example is a good number. Do this each time weight loss stops or every couple weeks is also good(to a point). add in cardio and increase energy expenditure as you go to aid the deficit. As you get lower in bf, you will have to change your macros again...but first things first. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
oldschool Posts: 11 Joined: 2004/06/30	2005/01/22, 11:03 PM it is possible to use that lose a pound a day safely?
harvest_moon321 Posts: 85 Joined: 2004/09/17	2005/01/25, 07:33 PM If you're losing a pound a day then it isn't fat you're losing. It’s probably muscle and water weight. So no you can’t safely lose a pound a day that’s too fast.
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/01/25, 07:47 PM Good post harvest....in the first week, if you embark on a low carb diet fairly quickly from a higher carb one, you may well lose a lb. per day, it is not unusual to lose 7 lbs. in one week this way. But as harvest mentions, most of it will be water, and this will soon cease. Shoot for 1 lb. per week, 2 at the most to insure fat loss almost exclusively. Keep your protein high, along with exercise level(weight bearing exercises) ============ Quoting from harvest_moon321: If you're losing a pound a day then it isn't fat you're losing. It’s probably muscle and water weight. So no you can’t safely lose a pound a day that’s too fast. ============= -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com