Basic nutrition checking

[jtterrible]

I am just checking my basics here.. I haven't really payed attention to my ratios and so i've decided to try.. I want to be sure I got it right..

So example of a 4000 calorie diet with a ratio of 45/25/15 ratio p/c/f would mean 450 grams of protein, 350 grams of carbs, and 89 grams of fat.

1800 cals from protein
1400 cals from carbs
800 cals from fat

Carbs ratio of 70/30 s/c

17/39

 

[Torobestia]

Erm, 45+25+15=85% total?

 

[MakaveliThaDon]

lower the protein to no more than 40. You don't need 450g of protein a day to grow.

 

[jtterrible]

hmm not sure where I got the numbers from.. I must've dropped somethin.. damn you old fashioned notebooks..

oh well..

not needing that much protein isn't the point.. I'm not saying I MUST have it.. I am saying that would be the main source of cals.. I want to try for leaner gains and I am inexperienced with controlled dieting.. I need some basic pointers really.. my level is about the point where I know I need about 1.5g protein for each lb... no idea about fat or carbs.. or how the ratios work really.. I know it works with the way the body likes to break things down.. and it hates breaking down fat.. it breaks down carbs to glycogen first.. then protein.. then finally fats.. it likes to store fats if it can.. so you want a balance so that it uses through it all rather than storing the excess..

any good super new to diet structuring/nutrition articles?

 

[MakaveliThaDon]

40/30/30, and 40/40/20 are probably the most common macro breakdowns.

 

[jtterrible]

so then I'd need , with a 40/30/30, 400 grams of protein, 300 grams of carbs, and 134 grams of fat?

 

[MakaveliThaDon]

so then I'd need , with a 40/30/30, 400 grams of protein, 300 grams of carbs, and 134 grams of fat?

correct.

 

[jtterrible]

that's a lot of protein with little fat per meal lol..

 

[Red Dog]

so then I'd need , with a 40/30/30, 400 grams of protein, 300 grams of carbs, and 134 grams of fat?

That's an insane amount of protein; I think 2g/lb is overboard, but you're even higher than that! Maybe switch out some protein for additional complex CHO?