Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Sorry if I'm not the first one asking this.. but here it goes.
Over the past 5 years I've been tracking daily food intake to a T, part of the time I was just recording what I ate and not trying to lose weight..another part of the time I was cutting.
Over time, I've noticed my preferences for a specific PCF-ratio have changed and I wondered where I'd fit in in comparsion to what you guys/gals prefer.
So here is the question: assuming you are eating to maintain BW, what is your preferred PCF-ratio you are most happy with when it comes to adherance, feeling strong in the gym and not have severe carb nor fat cravings.. in short, a ratio you could follow for a lifetime w/o any trouble.
Oh, and please state how often you train and whether or not you have a demanding job (or do a lot of extra cardio), since this may seriously skew the outcome.
My ratios change significantly depending on if I eat 2400cals a day or 1800 cals a day. At 2K or higher the ratio tends to be in the 40, 30, 20 range. At higher than 2K the fat comes up quite a bit and the protein drops. It tends to be in the 30,30,30 ish range (with the extra 10 distributed amongst the three but in no set way)
I have noticed that in order to do anything besides lifting that I must keep carbs above 150g a day. That one seems to be the most important one to me.
I lift 3 or 4 times a week and do random running and biking things. (usually endurance) I also am the queen of NEAT with a Farm and long walks almost every day.
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The BIGGER I get the smaller you look
Would that be 40-30-30 or 43-33-23 if I understand you correctly?
Right now, mine is around 35-30-35 and actually protein is a tad lower and carbs a tad higher, but soon I'll be back to that ratio. I would have a bit more energy at 40% carbs, but feel bad when fats drop below 35% ... and when that happens, protein would drop to 25% which subsequently tends to make me too hungry, so I'll not be maintaining anymore.
To maintain or be on a very tiny deficit it's like
carbs at 35-40%
protein close to but not above 30% and
fats around 35%..
I'd love to see fats closer to 40% but can't have carbs lower than 35% or I'd tank or start craving carbs too much, so this 35-30-35 is the compromise.
Since I don't do dairy or PP, it's hard enough already to bring protein to 30%, so if I'd need to bring it up even more, I'd feel trapped in 'food prison'. Same with fats lower than 35%.
Apparenty Jane feels the same for her 40-30-30 ratio.
yeah you got it. The missing 10% is distributed throughout such as 40, 38, 22. I rarely ever hit exact numbers but protein I am always good about. Last week my ratio was 36, 32, 32 and my daily caloric consumption was 2045. I got 191 g of protein, 166g of carbs and 74.9g of fat average per day. This is a little bit high in fat for me but I am experimenting with that right now to see where it takes me on this bulk. If I can get my calories in with whole foods by consuming more fats than carbs that might be a good way to go. I don't know. Right now it is all experiement and I am finding that the ratios really don't mean a super duper lot in the bulk. In they cut they mean more because getting the proper ratios will keep me from getting hungry. I know that I must have 150g of carbs a day or more now though as well or my energy tanks. So my rule is to get greater than 180g of protein, greater than 50g of fat and greater than 150g of carbs each day. Once I meet that goal then I don't care what the rest is.
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The BIGGER I get the smaller you look
I like the following (not that I would ever get this specific with things):
3000 kcal
200g / 1800 kcal (60%) from fat
- 100g / 900 kcal (30%, or 50% of the 60%) monounsaturated
- 80g / 720 kcal (24%, or 40% of the 60%) saturated
- 20g / 180 kcal (6%, or 10% of the 60%) polyunsaturated
-- 5g omega-3, 15g omega-6, for a 3:1 n6:n3 ratio
190g / 750 kcal (25%) from protein
110g / 450 kcal (15%) from carbs, most of which coming from my morning oatmeal
- 30-40g of fiber
- sugar only from some blueberries and a banana, unless I have a PWO shake
I lift three days per week and get little other exercise, aside from low-intensity mobility/dynamic flexibility drills.
Last edited by FrankZovko : 09-19-2008 at 10:31 PM.
Reason: Edited to add the last sentence
PCF-ratio you're most happy with?
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