2

votes

your percentages: fat/protein/carb -- what are they?

Answered on August 19, 2014
Created May 23, 2011 at 6:22 PM

I've started tracking my daily food intake with fitday.com, and I'm finding it fascinating to find out just how much of each macronutrient I'm getting. I wonder, are there particular percentages you all aim for? if so, what are they? if not, what is your system?

also, how many grams of carbs do you aim for on a daily basis?

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on April 11, 2013
at 01:37 PM

Pecan if those are your carb sources i would be suprised if you hit 50%, unless your eating lots of dried fruit. Use fitday, when i first used it i found i was eating way different to what i thought

1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on April 11, 2013
at 01:36 PM

Pecan if those are your carb sources i would be suprised if you hit 50%, unless your eating lots of dried fruit. Use fitday, when i first used to i was eating way different to what i thought

Cc69a51b427eaad36251cce9dcca4d3a

(1074)

on February 27, 2013
at 11:38 PM

30/40/30carbs ...

0b7c3e7fd96005f0b2dfd781e512fc2e

(1237)

on February 27, 2013
at 09:32 PM

Usually about 50% carbs, 25% fat and 25% protein. My carbs come from berries, vegetables and sometimes other fruits.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on November 11, 2011
at 01:50 AM

Haven't eaten dairy since. Scared of it now.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on November 11, 2011
at 01:49 AM

I was off dairy for 2 months before I decided to take a crack at it again and the weird gulp feeling returned when I did. So I can assure you my problem was dairy. I have no idea why or how it would cause such a symptom.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on November 09, 2011
at 02:31 AM

Wow. Seriously? And it hasn't returned? Are you still off dairy for good?

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on November 09, 2011
at 12:05 AM

I had, what I imagine to be the same feeling in my chest when I was eating dairy. I eliminated it and the feeling has completely disappeared. Like you, the weird gulping feeling would disappear after exercise.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 03, 2011
at 10:16 PM

well yes partly, but also I'm concerned about the feeling in my chest. It's my only ailment, and I feel amazing otherwise. But that's not on the same level as like a hangnail. It's been naggin me for months and is not getting any better. also, the feeling is COMPLETELY gone after I workout. I feel like I can conquer the world right after lifting. No discomfort at all. It has to do with bloodflow or something. I'm not really very excited about that. But I've done EKG, xrays, blood work... all came back as tip top. That's what's so confusing to me. only thing my doc is concerned about is my LDL.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 03, 2011
at 09:27 PM

hey this is all based on the blood panel results that you had started a thread about a while back right?

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 03, 2011
at 08:56 PM

I also just did a google search of "chest pain creatine" and got loads of stories. I take a single spoon of 5g per day with my PWO shake. I'm gonna ditch that too now. Seriously I will do whatever it takes. I will eat/not eat whatever I need to.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 03, 2011
at 08:52 PM

yah I am kinda joking around, but really just out of a desparate feeling of "WTF"ness. Basically yours is the same as mine, except swapping 10F for 10C (starch?). I think any combination close to that could work for most people, but I'm almost ready to do a drastic elimination diet, meaning that I may try reducing everything down to 5 or 6 foods only and then reintroduce items slowly. I have already cut out bananas, nuts, caffeine, and reduced my cream intake by at least 70-80%. I am also eating less figs, but I still have an unsettling feeling in my chest, same as I have had for months now.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 03, 2011
at 08:01 PM

Jack, I know you're kind of joking around but if you're curious I been running on 40/40/20 protein carbohydrate fat for about 4 months now. I really like it. Easier to eat menu-wise for me, compared to super high fat I mean. Good energy all the time, good lifting, good T, etc.

D1c02d4fc5125a670cf419dbb3e18ba7

on August 03, 2011
at 03:15 PM

Great plan dude. I think you need to drive to LA to chill with your Paleo brothers and sisters since you clearly need to unwind. Stop hacking!!!

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 03, 2011
at 01:21 PM

Percentage of calories.

6120c989fd5b69f42a0834b69b87955b

(24553)

on August 03, 2011
at 05:52 AM

That seems to match mine too. I'm not aiming for anything in particular but satiety and good concentration, and then plug it into fitday out of intellectual curiosity.

6120c989fd5b69f42a0834b69b87955b

(24553)

on August 03, 2011
at 05:06 AM

way to own it! +1 Wish I could make my brain work on that ratio, I think I'd save a lot on groceries.

91c2e2a35e578e2e79ce7d631b753879

(2081)

on June 07, 2011
at 08:34 PM

These are the same as my ratios, except I eat around 1600 - 1800 calories a day, being a short, fat, menopausal woman and all. Now, having said that, I have days where carbs account for about 20% of my calories, and today is one of those days - cantaloupe with lunch, cashews for a snack and sweet potatoes fried in grass-fed tallow with dinner. Never hurts to shake things up, y'know.

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on May 25, 2011
at 07:01 AM

Lean out / recomp (some back fat etc). My weight swooshed down about 5 lbs in a week about 2-3 weeks ago, but now its been quite steady with the levels I posted. The 1850 is somewhat low (I like to think its 15% deficit), I could bring that up a bit to, but i'm actually thinking about optionally increasing the workout day calories to maintenance or over maintenance and keep the rest day deficit (Leangains supports -15%/+15% deficit/surplus for rest/work). I'm trying to avoid any fat gain, and that's why I'm trying to keep the rest day carbs lower.

44348571d9bc70c02ac2975cc500f154

(5853)

on May 24, 2011
at 03:10 PM

I am prone to this, not sure how it works with others. But i have problems with depression. I like fish a lot but even good beef is still cheaper than local fatty fresh fish. I dont use fats so much, since i find it hard to include into dishes without messing with the flavor. And eating butter sauces like hollandaise gets a bit boring after awhile :D

7b439bc3c2033329fc3c64937825ac6c

(255)

on May 24, 2011
at 02:51 PM

very interesting. I'll have to watch out for this.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 24, 2011
at 01:01 PM

Antti, im really close to your workout day ratios. I stopped changing them on non-lifting days, though. So I'm still eating about 40% of daily cals as carb on non-lifting days. I'm seeing solid physique still. Your down to 1850 cals on non-lift days? Are you purposely trying to lose weight or lean out? I mean, thats pretty low, no? Just interested to see what you think.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on May 24, 2011
at 02:52 AM

That's also my diet: 65-20-15 fat-protein-carb. It's still ketogenic for me at about 55g net carbs. Except no nuts for me and no fruit except berries.

Ed71ab1c75c6a9bd217a599db0a3e117

(25477)

on May 24, 2011
at 02:15 AM

50/40/10........

6481788df76f391ba2746d9f1ad1e8f1

(799)

on May 24, 2011
at 12:36 AM

Right now I'm trying VLC to see if it will move the scale more for me, so 80% fat, 15% protein, 5% carb. According to the bioimpedence meter at my gym, I've lost 2% bodyfat in the last six months, so it may be working, it's just hella slooooooow.

6670b38baf0aae7f4d8ac2463ddc37c0

(3946)

on May 23, 2011
at 10:59 PM

70% 25% 5% less than 20 net carbs per day for me. I usually aim for higher fat, but end up with these ratios almost every day.

B61f6513a155cd874b42efdad55312f6

(231)

on May 23, 2011
at 07:24 PM

I'd say this is almost exactly my diet too, though I eat a different spread of nuts, macadamia and cashews with a few brazil nuts throughout the week. Sticking with broccoli, cauliflower, asparagus, brussel sprouts and carrots as my major veggies, but I also make mashed sweet potato/cauliflower almost weekly. Pretty easy to maintain, and cheap!

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30 Answers

4
Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 03, 2011
at 02:59 PM

At first I did VLC with about 70F/25P/5C.

Then with Lacto-Starcho-Paleo, I settled in somewhere around 50F/30C/20P.

But I'm kinda getting discouraged with what I should eat. It's getting confusing. I am gonna go test for ApoE4, which I suspect I am. Then what?

Can't have too much sat fat or pufa. Can't have too much carbs. Can't have too much protein.

So here's what I'm lookin at...

0F/0P/0C

Maybe I'll just get some freakin iceberg lettuce and starve myself.

D1c02d4fc5125a670cf419dbb3e18ba7

on August 03, 2011
at 03:15 PM

Great plan dude. I think you need to drive to LA to chill with your Paleo brothers and sisters since you clearly need to unwind. Stop hacking!!!

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 03, 2011
at 08:01 PM

Jack, I know you're kind of joking around but if you're curious I been running on 40/40/20 protein carbohydrate fat for about 4 months now. I really like it. Easier to eat menu-wise for me, compared to super high fat I mean. Good energy all the time, good lifting, good T, etc.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 03, 2011
at 08:56 PM

I also just did a google search of "chest pain creatine" and got loads of stories. I take a single spoon of 5g per day with my PWO shake. I'm gonna ditch that too now. Seriously I will do whatever it takes. I will eat/not eat whatever I need to.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on August 03, 2011
at 09:27 PM

hey this is all based on the blood panel results that you had started a thread about a while back right?

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 03, 2011
at 08:52 PM

yah I am kinda joking around, but really just out of a desparate feeling of "WTF"ness. Basically yours is the same as mine, except swapping 10F for 10C (starch?). I think any combination close to that could work for most people, but I'm almost ready to do a drastic elimination diet, meaning that I may try reducing everything down to 5 or 6 foods only and then reintroduce items slowly. I have already cut out bananas, nuts, caffeine, and reduced my cream intake by at least 70-80%. I am also eating less figs, but I still have an unsettling feeling in my chest, same as I have had for months now.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on August 03, 2011
at 10:16 PM

well yes partly, but also I'm concerned about the feeling in my chest. It's my only ailment, and I feel amazing otherwise. But that's not on the same level as like a hangnail. It's been naggin me for months and is not getting any better. also, the feeling is COMPLETELY gone after I workout. I feel like I can conquer the world right after lifting. No discomfort at all. It has to do with bloodflow or something. I'm not really very excited about that. But I've done EKG, xrays, blood work... all came back as tip top. That's what's so confusing to me. only thing my doc is concerned about is my LDL.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on November 09, 2011
at 12:05 AM

I had, what I imagine to be the same feeling in my chest when I was eating dairy. I eliminated it and the feeling has completely disappeared. Like you, the weird gulping feeling would disappear after exercise.

Af1d286f0fd5c3949f59b4edf4d892f5

(18452)

on November 09, 2011
at 02:31 AM

Wow. Seriously? And it hasn't returned? Are you still off dairy for good?

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on November 11, 2011
at 01:49 AM

I was off dairy for 2 months before I decided to take a crack at it again and the weird gulp feeling returned when I did. So I can assure you my problem was dairy. I have no idea why or how it would cause such a symptom.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on November 11, 2011
at 01:50 AM

Haven't eaten dairy since. Scared of it now.

4
E5c7f14800c5992831f5c70fa746dc5c

(12857)

on June 07, 2011
at 07:14 PM

20/10/70 kitava style b*tches!!

6120c989fd5b69f42a0834b69b87955b

(24553)

on August 03, 2011
at 05:06 AM

way to own it! +1 Wish I could make my brain work on that ratio, I think I'd save a lot on groceries.

2
44348571d9bc70c02ac2975cc500f154

(5853)

on May 24, 2011
at 09:26 AM

I dont count, but i have noticed that consuming too much protein (especially meat) triggers depressive episode. I havent noticed same with fish tho. So i try to watch my protein intake. In a way i consider overconsumption of protein less healthy than starch in my case.

7b439bc3c2033329fc3c64937825ac6c

(255)

on May 24, 2011
at 02:51 PM

very interesting. I'll have to watch out for this.

44348571d9bc70c02ac2975cc500f154

(5853)

on May 24, 2011
at 03:10 PM

I am prone to this, not sure how it works with others. But i have problems with depression. I like fish a lot but even good beef is still cheaper than local fatty fresh fish. I dont use fats so much, since i find it hard to include into dishes without messing with the flavor. And eating butter sauces like hollandaise gets a bit boring after awhile :D

1
667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 23, 2011
at 07:12 PM

I shoot for 40/40/20 protein carb fat. Yes 20% of calories is fat. Strict paleo. No fruit. only dairy is cottage cheese maybe 3-4 times per week. I get from 2100-2800 calories per day but I think I'm goin to up it a bit and see what happens when I stay between 2500 and 3000. 31 year old male, 5'11" 174-176 pounds depending on the day.

1
246ebf68e35743f62e5e187891b9cba0

(21420)

on May 23, 2011
at 06:39 PM

I don't aim for any goals, but I seem to always end up around 65% fat, 5-10% carb, remainder protein. On most days I'm between 2200 and 2400 calories. I'm a male, and although down 100lbs in a year, I still have 60 or so to get to my goal weight.

I'm relatively typical old-school paleo, lots of meat and eggs, cook with coconut fat, grassfed tallow, or butter, probably 2oz or less nuts daily (walnuts, macs, and pistachios), and very light fruit (1/2 orange or 2-3 strawberries 3-4 times a week). Main veggies are rutabaga (swede), green veg such as asparagus and broccoli, and onions/garlic/leeks of course.

3c6b4eed18dc57f746755b698426e7c8

(5147)

on May 24, 2011
at 02:52 AM

That's also my diet: 65-20-15 fat-protein-carb. It's still ketogenic for me at about 55g net carbs. Except no nuts for me and no fruit except berries.

B61f6513a155cd874b42efdad55312f6

(231)

on May 23, 2011
at 07:24 PM

I'd say this is almost exactly my diet too, though I eat a different spread of nuts, macadamia and cashews with a few brazil nuts throughout the week. Sticking with broccoli, cauliflower, asparagus, brussel sprouts and carrots as my major veggies, but I also make mashed sweet potato/cauliflower almost weekly. Pretty easy to maintain, and cheap!

91c2e2a35e578e2e79ce7d631b753879

(2081)

on June 07, 2011
at 08:34 PM

These are the same as my ratios, except I eat around 1600 - 1800 calories a day, being a short, fat, menopausal woman and all. Now, having said that, I have days where carbs account for about 20% of my calories, and today is one of those days - cantaloupe with lunch, cashews for a snack and sweet potatoes fried in grass-fed tallow with dinner. Never hurts to shake things up, y'know.

6120c989fd5b69f42a0834b69b87955b

(24553)

on August 03, 2011
at 05:52 AM

That seems to match mine too. I'm not aiming for anything in particular but satiety and good concentration, and then plug it into fitday out of intellectual curiosity.

0
965cfb6d9d03ef63dedf6a0403f5ba6f

on August 15, 2013
at 04:26 PM

I'm currently looking at (roughly) 45/30/25 fat/protein/carb at 3000 calories per day. 5'9", 156lbs, ~6% BF. I do CF and/or HIIT training 6 days a week, and run 7 days a week. Yes, overtraining does occur, but I try to split it so I am not feeling the effects TOO much.

0
3f1f6d5d00e4a2078a99a07e0a6b2aea

on April 11, 2013
at 02:57 PM

Am at 26% protein (155g which matches my 155lbs frame), 22% carbs and 52% fat. While the protein one stays constant no matter what, I play around with the carb and fat ones depending on that day's activities. Hard workout -a little more carb, less fat; slow/steady exercise, like active recovery -less carbs, more fats. Have been using this profile for a long time now (going on 2yrs) and its worked out great for me. Maintaining 6 pack effortlessly. That's not to say I don't have all-out pig-fests once in a while. On those occasions I'll gain 3-4 pounds overnight... but lose it all again a day later. It almost seems like my body strives to keep me in the 155lbs range (although I don't kid myself, I could easily be a pudgy dude if I let go completely). Really enjoy this thread -took me a while to find a really comfortable macro range. BTW, I use Cronometer to keep me honest (i love data) with the ratios, etc...

0
1deaea445ff3b1cb5d1354a043dc8fb7

(275)

on April 11, 2013
at 01:34 PM

great thread. At the moment im about 45% fat 30% protein 25% carbs

0
B946822d56d03e6363857470573bcbcf

on April 11, 2013
at 11:48 AM

I'm upping my carbs so I will be to 50% fat, 25% protein and 25% carbs (sourced from starchy vegetables and oatmeal..yes, a grain! gasp. Oatmeal has helped me balance my bloodsugar and stop severe nighttime hypoglycemia. I understand why many won't eat it but it works for me.

0
32652cb696b75182cb121009ee4edea3

(5802)

on February 27, 2013
at 10:51 PM

I made a discovery that much simplified my percentages.

Equal parts of fat-protein-carb come out to 53%-24%-24% ratio.

So 70g-70g-70g is about 1200 cal at this ratio.

80-80-80 is 1360 cal.

100-100-100 is 1700 cal. Etc.

Some days I like a little more or less carb depending on activity, but I aim for this while meal planning.

0
75d65450b6ff0be7b969fb321f1200ac

(2506)

on February 27, 2013
at 09:29 PM

35-40% fat, 35-40% protein, 25-30% carb. Due to a history of IBS/GERD I need to keep my carbs down to 75 grams. My diet is pretty much SCD. However I do hope to reintroduce some starches later this year.

_Lazza

0
Ab73bc8af14cb7701fd4013f696ad043

on February 27, 2013
at 09:15 PM

I'm doing about 50 fat 25 protein and 25 carb and trying to stay under or around 100g of carbs a day. My main carb sources are fruit and sweet potato, no milk/dairy or grains at all.......I take that back I use milk in my coffee. That has kicked my sweet tooth and it's been working for me.

0
F88aeb555e7a68a2b367c085a0105780

on November 24, 2012
at 04:48 AM

I just started this a week ago and have gained weight. Today, I seemed to end up with 70-20-10 Fat-Protein-Carbs. I'm hoping the weight trend begins to go down. I do feel better, even stringer, and I have lost my carb craving.

0
8508fec4bae4a580d1e1b807058fee8e

on November 08, 2011
at 11:02 PM

We tried VLC and LC for awhile and found this moderate carb approach better for the most part in the style of the Perfect Health Diet.

50-60% calories from pastured fat - (pastured meat and wild seafood), butter, ghee, coconut oil, lard, tallow, etc.

15-25% from animal protein (pastured meat and wild seafood, some eggs)

15-25% from safer starches (sweet potatoes, plantains, potatoes, and smaller amounts of white rice on occasion)

The higher end of protein and carb on gym and weight training days.

By weight:

About 0.75-1 pound/daily per person of animal meats, seafood, eggs/day

About 1.5-2.2 pounds/daily per person of plant matter from mostly vegetables, starches, fruit, (0-2 servings of fruit a day)

It's still a plant-based diet! LOL :)

We eat till satiation! Some days are more foods from animals, some days are more plants - we follow our instincts.

You have to figure out what works best for you!

0
1ec4e7ca085b7f8d5821529653e1e35a

(5506)

on August 03, 2011
at 01:34 PM

My goal is mainly to obtain enough protein. My average consumption over last week when I was logging intake was 27/34/39 carbs/fat/protein. Pretty close to Zone which is odd because that is not what I was trying for!

0
5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 03, 2011
at 01:21 PM

I aim for 65-25-10, but usually wind up at 65-20-15 due to the lure of summer berries and tomatoes this time of year.

0
669790861549f3c6d54d88a65296ed19

(452)

on August 03, 2011
at 12:54 PM

I'm wondering cause I'm a bit confused...when you talk about the percentage of fat,do you mean pure fatresources like butter/oil,avocado,nuts,coconut,cream etc.? Or have you also added the fatpercentages of the meat/(fatty)fish,eggs,cheese to the calculation?

Apart from that,it's still not quite clear to me what all the percentages in grams look like.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on August 03, 2011
at 01:21 PM

Percentage of calories.

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on July 20, 2011
at 02:26 AM

50%F, 25%P, 25%C, 2100 calories, on average.

0
69a2a5deb24d5b8d3aae3d9652fac564

(1020)

on July 20, 2011
at 02:16 AM

My percentages? Whatever I feel like consuming that day.

The constant is that my fat intake is at least 50% but often up to 70-80. And my carb content, is never higher 200grams per day, and usually 100 or less. I'd gather that my average is something like 65/25/10 or even 70/30/5.

0
76f3ead3aa977d876bcf3331d35a36e9

(4620)

on July 20, 2011
at 02:08 AM

50 fat, 30 carbs, 20 protein. Works out to about 150g of carbs. Some days I do more carbs and less fat.

0
98bf2ca7f8778c79cd3f6c962011cfdc

on July 20, 2011
at 02:02 AM

I average 60% fat, 30% protein, 10% carbohydrates and 1,400 calories a day.

0
8be7a492e2844e2ad5595a6c73974f99

(891)

on July 05, 2011
at 11:26 PM

My protein and carbs go back and forth, but always end up around 55-60% fat.

I don't do well low carb...that is, i have no energy, no matter how much fat i add and starches bring bloat, water retention and distention...definitely healing gut issues.

In the mean time, I have found cooked apples and ripe bananas to be a god send, and I am really surprised that they don't trigger sugar cravings or any digestive issues.

0
9d43f6873107e17ca4d1a5055aa7a2ad

on July 05, 2011
at 11:24 PM

50% fat, 30% carbs 20% protein

0
7bf306ada57db47547e9da39a415edf6

(11214)

on June 07, 2011
at 08:08 PM

70% fat, 20% protein, 10% carbohydrates

This is the average I came up with a year or two ago. It isn't a target though. Often food is very meat centric; occasionally I find myself eating a bunch of mangos. Since hunting and gathering wouldn't bring in perfectly solid ratios everyday, I try not to worry about it much, except for the negative effect carbs can have on my mood.

0
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on June 07, 2011
at 05:28 PM

I don't count, but I went back and averages a couple of the lats days meals for you, it looks like: 60% fat / 30% protein / 10% carbs at about 4000 calories a day. I'm 6', 180 lbs, 14% BF. 3 days/week heavy lifting, 3 days/week metcon, 2-3 days/week rock climbing (yes, that's more than 7 because I often do two a days). I do admit to overtraining, but it's my joy for the day.

0
4a7929c2aa05bf11349d9e55cb542d47

on May 24, 2011
at 04:54 PM

59/24/17 F/P/C on 2530 cals per day. 6' 152#, actively working out trying to gain lean mass.

0
Fd92e2cdf2ad65ffece3b2ba988f6541

on May 24, 2011
at 03:16 PM

Last fall I was 71%, 22%, 7% fat/protein/carbs. More recently I added some fat and reduced the protein and carbs a bit, so now I'm 76%, 19%, and 5%. I am pre-diabetic, so I can't eat a lot of carbs.

0
8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on May 24, 2011
at 06:07 AM

Workout days P 35% / 4C 40 % / F 25 %, Off days (or non-lift-days) P 40% / C 15 % / F 45% (give or take 2.5 %). I'm male 27yrs, 6'11" 167-169#, tryin to cut BF. Rest days I try to keep calories around 1850 and workout days around 2250 (deficit on both days, yes, currently self-debating about upping the workout day calorie levels).

8d1ce78fe7071f2f60fd59365bf21cfc

(580)

on May 25, 2011
at 07:01 AM

Lean out / recomp (some back fat etc). My weight swooshed down about 5 lbs in a week about 2-3 weeks ago, but now its been quite steady with the levels I posted. The 1850 is somewhat low (I like to think its 15% deficit), I could bring that up a bit to, but i'm actually thinking about optionally increasing the workout day calories to maintenance or over maintenance and keep the rest day deficit (Leangains supports -15%/+15% deficit/surplus for rest/work). I'm trying to avoid any fat gain, and that's why I'm trying to keep the rest day carbs lower.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 24, 2011
at 01:01 PM

Antti, im really close to your workout day ratios. I stopped changing them on non-lifting days, though. So I'm still eating about 40% of daily cals as carb on non-lifting days. I'm seeing solid physique still. Your down to 1850 cals on non-lift days? Are you purposely trying to lose weight or lean out? I mean, thats pretty low, no? Just interested to see what you think.

0
Aead76beb5fc7b762a6b4ddc234f6051

(15239)

on May 24, 2011
at 02:26 AM

mine is, give or take, 60-80% fat, 20-30% protein, and the rest carbs. i try and keep carbs under 25% or so, but i love veggies so i dont sweat it. i dont track more than once a week or so or i get obsessive. i like to keep protein under 100g per day, and i eat fat liberally. nom.

0
7e746be2f0e550a8cd7df881322ae705

on May 23, 2011
at 07:18 PM

I do 50% fat, 25/30% protein and 20/30% carb.

This works out to about 75 grams or more of protein and 75 grams or less on carb.

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