Help starting a 40/40/20

[AldrichAStern]

Need some assistance with planning a 40/40/20 diet.

1) I weigh 200lbs and would like to drop somewhere between 1-2 lbs a week. Would 12x lbm for starters calorie-wise be too much to accomplish this?

2) I'm also running the diet with a friend... I should have no problem setting numbers for the diet, but the problem is that he is 260 lbs and only about 190 lbs lbm. That means that if he does 12x his bodyweight to find his number of calories, then he will need to consume 312g of protein on a 40/40/20 ratio... That's a lot of protein. Would it be better for him to do something like 30/50/20 and then move closer to 40/40/20 as he leans out?

 

[Giantz11]

First off you need to find your BMR, do a search, as there are plenty of online calculators. Once you find out how many calories you require (including your lifestyle factors, sedentary, active etc...) You should proceed to plan out a diet that has the above nutriton 40/40/20. I would also suggest that you plan what you eat according to your activies as well as have a plan for training days as well as non-training days.

 

[dsl]

try this for starters:

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[Giantz11]

Thats a great tool!