What P/F/C ratio?

The answer to his question will depend on how well you tolerate different ratios. For example, some people find that a higher fat, moderate protein and low carb diet (e.g. 65% FAT, 30% PRO & 5% CHO) works well for them. If this is something you'd like to try - I suggest the Anabolic Solution by Dr Mauro Di Pasquale (although it's a little dated) - great place to start. But if you haven't really experimented before - I would recommend a standard 40-40-20 split to start before you start to play around a little with the macro nutrient ratios.

Remember to get your calories in and that protein (at a certain point) starts to provide diminishing returns.
 
actually I agree that a CKD will produce the effects you are after. when done properly I think its very possible to gain a little size while losing body fat. and a ketogenic diet is just the method to use. you may want to use a newer program than that of dr di pasquaels, wich might incorporate new better validated science and approaches to eating.
at any rate a full arsenal of supplements and an iron will should allow you to get stronger and bigger with out gaining much fat in the process.
 
Thanks. So i'll just run with the 40-40-20. pro/carb/fat right? or pro/fat/carb. Okay so here is why Im confused, when I was younger and working out it just seemed that I could eat whatever and feel good and look decent. Now Im getting older my body is changing and Im trying to figure out where I need to be. I know the Macros are different for each person, but there still has to be starting point that I can work off of.. I came across this link here ( Invalid Link Removed ) and it says to not use the macros... Im not looking to be a start gymmer, just be healthy and not have to go crazy and count everything/watch what I eat 100% of the time.. make sense?
 
For recomp I am a fan of a 40/20/40 (p/c/f) split for myself
 
Currently eating a 20/40/40 F/C/P and it's treating me pretty good. I am not usually hungry throughout the day unless it's rate before bed but I tend to have nighttime munchies every night no matter what. Am noticing a little change in body comp and down about 3 pounds in 2 weeks. It's kind of a bitch figuring out a meal plan but once i got it down with some help from here it is looking pretty good.
 
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