Calories and Nutrient ratios

[TankTeddio]

Hi everyone im not new to the bodybuilding scene but have only recently decided to start tracking my diet and progress properly and was looking for advice on a few matters before i start to plan out a diet scheme.

At the moment im looking to drop some fat and was wondering if i keep my protein intake high (50%+ of daily energy intake) does the it matter if the rest comes from fat or carbs? and assuming that it is what would be a good ratio?

(assuming that my expenditure is still greater than my intake)

I do 20 mins of cardio (SS) in the morning and about an hour of weights followed by 10 min cardio (SS) in the afternoons 5 days a week.

I am 182cm, 70kg and around 10-11% BF

Calculated that my daily maintenance calories to be 2645-2943

I am quite lean already but was just looking to lose a little extra in the 3.5 weeks that i have left at uni before i go back home and focus on bulking for

about 4 months.

[Phedder]

Your body needs a minimum amount of proteins and fats to stay healthy, so once you've got those bases covered I don't think it matters too much where you make up the rest of your daily calories. A good rule of thumb is 2.5g of protein per kg of LBM and 1-1.5g of fat per kg of LBM as a minimum.

Your LBM is ~63kg, so 160g of protein and 65-90g of fats are good amounts to aim for. Using 160g protein and 90g fat that's 1450 calories, and you can use what's left in your designated daily calorie intake however you see fit really. Some people swear by zero or low carbs, others just can't handle it. It's all about experimenting and finding out exactly what works best for you. As long as you're running a deficit you're going to lose weight, just have to find what's comfortable for you to maintain that deficit.

Normally at your weight and height I'd say forget about losing weight and just worrying about putting on some mass, but as you said it's just for 3.5 weeks before you head home. Fair enough to wait until you're home and someone else can buy the food haha :nod:

Noticed you're in Dunedin, are you studying at Otago uni?

[TankTeddio]

Thanks for the advice, ive been looking around and getting alot of contradicting information and just needed it simply cleared up.

its my first year in dunedin so im staying in cumberland college and studying health science.

[Phedder]

Yeah there's plenty of info and advice out there, plenty of different ways to go about things that will work, but also plenty that won't. With diet I just find it simple to meet a quota and then fill the rest in as I see fit.

My second year here doing PE, I was at studholme last year and managed to put on 11kgs. Hall food isn't great, but there's a hell of a lot of it to eat Lost most of it over summer because my parents kept complaining about how much I was eating haha.

How are you managing to get 50% of your calories from protein with hall food? Cumby food must be a shitload better than Studs. Good luck with health science, Biochemistry was the bane of my existence last year.

[TankTeddio]

48gm comes from shakes, i try to cut down on hall food and buy my own 425gm tuna from newworld and eat one of them each day, thats another 80gm. also have to make my own breakfast cause all the hall options are rubbish.

dont find biochem too bad its the epidemiology that gets me, im working twice as hard in that just to bring it up to par.