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2003/04/03, 01:00 PM
I am new to this site and it is great. I have seen that everyone is very positive and supportive. I am also new to getting in shape and have a question. I am trying to lose 35-40lbs and want to make sure I am doing everything correct. FT states that I need approx 3700 cal which a breakdown of 64% carbs - 11% fat - 25% protein. I have read several posts that state that the FT calculator may be incorrect. I have found that I will need approx 2700 cal/day to lose weight. Which is correct for cal? Also, I have seen several different % on carbs/fat/protein on posts but I am confused. I want to lose the weight and tone up so what % of c/f/p will I need to follow?
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2003/04/03, 05:11 PM
It all depends on your present weight.
Are you weight training, and doing cardio?
If you are those numbers sound really out of wack.
You should have at least 1 gram of protein per lb of body weight.carbs should be around the same, and the fat should be around 30% of the total calories of the carbs and fats.
Btw hows the blood pressure? Excersing should bring it down dramaticly, without meds.
If you need more info on the food, send me an email any time.
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We must become the change we want to see.
Ivan Montreal Canada
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2003/04/03, 06:46 PM
YOu will not lose weight on the carb/protein/fat ratio given you, unless you drop your calories way below maintenance levels, a crash diet so to speak, and then you will not change your shape, you will just be a smaller version of whatever you now are. I think a ratio of something like 50/40/10 would be much better suited for you. For your stated weight right now in your profile, or any weight as far as that goes, the percentages are way off. Unless all your carbs come from green vegetables and salads with no extras but lettuce, which will be next to impossible. The reason is that any time your glycogen stores are full, the resulting spillover is most probably converted to fatty acids and stored. A diet higher in LEAN protein is actually much better, as excess protein is most likely dispelled from the body rather than stored. Thus better to err on the high side on proteins than carbs. And if your diet has lots of complex carbs, you need to keep the fats lower. By your profile, you are really new to exercise, so this will play an extremely large part. If you pick your program from here on FT, and stay with it, and work at it consistently, it will pay the dividends you are after. And then the afforementioned ratios will fit you nicely, not just to lose weight, but to change and mold your physique.
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The one goal you will NEVER achieve is the one you never attempt.
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2003/04/03, 06:50 PM
I might mention also that this type of diet should greatly aid your blood pressure problem for some very obvious reasons, as well as not so obvious. Many folks find that with regular exercise program, good diet, that their blood pressure problems get very negligible, and many even get to stop any meds they are on. It is that beneficial. Good luck to you.
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The one goal you will NEVER achieve is the one you never attempt.
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2003/04/04, 09:17 AM
Thanks for the info. I do not have any weights and am not a memeber to a gym. I am in week 3 of the home exercise program here on FT and I am in my second week of cardio 3-4 times per week - 20-30 minutes at a time. My present weight is at 238lbs ( down from 263 max ) and I would like to get to 195-200. I have lost the 25lbs but keeping my calories around 2700 and fat no more than 70 grams. I have not been paying any attn to protein or carbs which I see I need to start. Excuse me for still being a little confused but is the 50/40/10 what I need to go with? If so is the 2700 cal the correct amt of cal? I am really trying hard to get into shape and I want to find out all I can so any ignorance will not negate my work.
As for the blood pressure, it is high normal and slowly coming down. Thanks for asking
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2003/04/04, 10:03 AM
bbfit,
is the 50/40/10 ratio good for women as well? i can't seem to get even close to the 2300 cal i'm supposed to eat. i avg about 1400 cal/day and would like to know what portion of that should be fat, protein, carbs.
i'm have been loosing the fat and building muscle, but would like to know b/c i also don't want ignorance to hinder my progress.
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2003/04/04, 05:34 PM
Another dumb question - the 50/40/10 has me eating about 337g of carbs/day and 270g of protein/day. Other postings have said to lose weight lower carbs. My question - Is that too many carbs to lose weight? I can eat it but I just want to make sure so I can maximize my efforts. Thanks for any feedback
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2003/04/04, 06:25 PM
Yes, a lower carb intake is necessary, and think about it, your carb calories on a 50/40/10 diet will not be higher than your protein calories. Remember, protein and carbs have 4 calories per gram each, so you couldn't have with this ratio more carbs calories than protein calories.
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The one goal you will NEVER achieve is the one you never attempt.
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2003/04/05, 09:40 AM
I am going to show my ignorance. the 50/40/10 split - is it 50% carbs - 40% protein - 10% fat or 50% protein - 40% carbs - 10% fat?
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2003/04/05, 10:17 AM
50/40/10, P/C/F......Once you get your mainteance calories down, then keep decreasing your total calories downwards, maybe 10% every 2 weeks, need to give some time to adjust and see what is happening before jumping and lowering out of hand,but keep these ratios for a while. Later you can even up it to 60/30/10, especially if you are training with the weights very hard and adding cardio. You don't really mention in your profile what kind of exercise regimine you are doing, so I am just assuming you are doing resistance training of some sort and cardio. You will lose weight with this type of diet without it, but not near if you are doing them. Besides, you can shape your body with resistance and cardio training, where if not you will just become a smaller version of whatever shape you are now.
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The one goal you will NEVER achieve is the one you never attempt.
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2003/04/05, 10:27 AM
Thanks for all of the advise. I have updated my profile to state that I am going thru the home exercise program ( no weights at home ) and the 12 week abs. I have also started cardio 3-4 days/week for about 20-25 minutes per.
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2006/01/24, 03:45 AM
Tell me something guys-when does the body use the proteins,carbs and fat for energy?
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2006/01/24, 12:20 PM
As needed. The body is smart, and will convert to glucose p or C as needed. Fats are different.
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Quoting from Bor1s:
Tell me something guys-when does the body use the proteins,carbs and fat for energy?
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Strength and Honor!
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2006/01/25, 04:14 AM
I have a question? why more protein than cards? i was going to do my next diet at 45/35/20 being c/p/f because you need to carbs for energy and glycogen restore right? then why more protein ? do you get energy from protein or carbs?
just wondering?
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2006/01/25, 08:02 AM
In this case, tiger's goal was weight loss - too many carbs turn to bodyfat, too much protein is pretty much excreted, but can turn to fat if overall calories are too high.
Protein costs more metabolically to digest, so you burn more calories just eating it. protein is also necessary for muscle building and to prevent muscle break down. if the body doesn't have the necessary aminos pooled in its system, it will dip into muscle tissue for its needs.
Yes, carbs are good for energy, but if you are trying to lose weight, they need to be a little lower. protein will be utilized for energy, as will fat.
protein will also help you feel full longer, and it helps prevent blood sugar spikes and drops.
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I know of no more encouraging fact than the unquestionable ability of man to elevate his life by a conscious endeavor.
- Henry David Thoreau
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2006/01/25, 01:06 PM
What you say is in fact true, but too many carbs lead to problems with a fat loss diet. Replacing glycogen for fuel is essential, yes, but when fat loss is your main goal, you have to be careful.
AS muscles or liver fill with glycogen, they become resistant to uptake. The cell becomes insulin resistance, glut4 translocation decreases, forcing carbs to go elsewhere for processing.:big_smile:
Remember also the body is very adept at converting protein for glucose also.
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Quoting from j2048b:
I have a question? why more protein than cards? i was going to do my next diet at 45/35/20 being c/p/f because you need to carbs for energy and glycogen restore right? then why more protein ? do you get energy from protein or carbs?
just wondering?
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Strength and Honor!
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2006/01/27, 04:23 PM
this is what the company told me about the 45/35/20 ratio, which kind of condradicts what we have been talking about a bit:
We have macrobolic nutrition including the following (45% Complex
Carbs, 35%
proteins, and 20% fats) because we've found this to be the optimal
combination of macronutrients that enhances the bodies ability to burn
fat
and build muscle mass. Carbohydrates are actually more important than
proteins, which is why we have the ratio higher. They help feed you
sustained energy and when eaten correctly, promote no spikes of insulin
and
blood sugar which lead to fat storage. (refering to eating low gi carbs thru out the day)
I do agree with you that the only instance
during the day in which you should have high glycemic carbs is after
you
finish a workout.
what do you guys think?
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2006/01/27, 05:20 PM
A 45/35/20 ratio would probably work for most beginners to build some muscle and lose fat because it would be an improvement over what they have been doing. especially if all of the carbs are low GI.
That is very cklose to the 40/40/20 ratio that many people have had success with in my experience.
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Dont spend your precious time asking \"Why isnt the world a better place?\" It will only be time wasted. The question to ask is \"How can I make it better?\" To that there is an answer.
- Leo Buscaglia
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2006/01/27, 07:09 PM
so what would be better? 40/40/20, 45/35/20, c/p/f or p/c/f?
in what instance would each be used?
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2006/01/27, 08:11 PM
If mass gain is your goal, get your protein needs in and the rest is fair game. The more balance of nutrients you can take in, the more chance that the protein you take in can do its job you want(build muscle). Of course, at some point genes are going to come into play. But till then, eat.
However, if fat burn is your goal, overwhelming evidence, both studies and anecdotal evidence support a 50/20/30 P/C/F macro ratio.
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Strength and Honor!
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2006/01/27, 10:33 PM
so you would recommend the 50/20/30 p/c/f and not 50/20/30 c/p/f? so more protein than carbs right?
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2006/01/27, 10:33 PM
so you would recommend the 50/20/30 p/c/f and not 50/20/30 c/p/f? so more protein than carbs right?
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2006/01/28, 01:17 AM
If your goal is fat burn, yes.
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Strength and Honor!
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2006/01/28, 05:49 PM
cool, and if it is mass? then use the 40/40/20?
so if i want to do cardio only then the 50/20/30 would be ideal and durring lifting days go with a 40/40/20?
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2006/01/29, 02:15 PM
If mass is your goal, then as I stated, get your protein needs, then add the other nutrients to allow the protein to do its job. (carbs are protein sparing).
Amino acid oxidation rates vary substantially when food intake is restricted, as they are then markedly influenced by the availability of other fuels, i.e., glucose, free fatty acids (FFA) and ketone bodies (FLATT and BLACKBURN, 1976). This reflects the fact that maintenance of ATP levels takes priority in all cells, so that any available substrates will be used to regenerate ATP from ADP and phosphate. Consuming carbohydrate to maintain glucose availability reduces the need to obtain energy by amino acid oxidation. Ingestion of some 100 g of carbohydrate per day reduces N excretion by about half, a phenomenon well known as the 'protein-sparing effect of dietary carbohydrate' (GAMBLE, 1946).
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Strength and Honor!
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2007/07/30, 03:41 PM
how many carbs should i eat everyday?
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2007/09/13, 08:37 PM
what does it mean when in the fats it said TR?
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2007/09/13, 09:49 PM
tr=trace amounts
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Curl Jockeys, get outta the squat rack!
I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance)
7707mutt@freetrainers.com
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