Nutrition Question. Fat vs. Carbs

Discussion in 'Fitness & Nutrition' started by HopHead, Feb 19, 2008.

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  1. HopHead

    HopHead OT Supporter

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    Quick question for you guys. I'm 5 feet 9 inches and am between 168-170 lbs at about 16% bodyfat. I'm obviously trying to cut bodyfat and I've changed my diet around over the years. Right now I'm trying to consume 2000 calories a day with 170-200 grams of protein but my question is if I should minimize fat or carbs (in your opinion)?

    I've heard many arguments for both. Right now I'm at roughly 50% proten, 30% carbs, and 20% fat. I work out 5 days a week with 20 minutes of intense cardio at the end of each weight workout. I guess I'm just a bit worried when I look at my macros and see 2000 calories at 180 g. protein, 120 g. carbs, and 70 g. fat. It just seems like too much fat. Anyway, that was more of a rant but any help would be greatly appreciated.
     
  2. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    Seems to work for me is the 1g/lb bodyweight/day protein, so 190-200g in my case, 30% carbs, and the rest fats.
     
  3. Neo22

    Neo22 OT Supporter

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    I would up carbs by 20-30g and drop fats down to 55g.
     
  4. JeremyD

    JeremyD New Member

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    That doesnt ad up...

    180g * 4 cal/g = 720 cal
    120g * 4 cal/g = 480 cal
    70g * 9 cal/g = 630 cal

    720/1830 = 39%
    480/1830 = 26%
    630/1830 = 34%



    The obvious answer is...more protein.
     
  5. Drewski

    Drewski New Member

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    you should be getting 20-30% of your cals from fat (mostly good aka "unsaturated)
     
  6. HopHead

    HopHead OT Supporter

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    Those aren't the exact numbers, I have excel spreadsheets that I use to keep track. I really don't want to ingest more than 200 g. of protein per day but I am concerned about eating so much fat.

    *edit* I see that you multiplied the grams by the corresponding calories/gram, Is it better to do the % in terms of calories? I just do it in terms of grams.
     
  7. JeremyD

    JeremyD New Member

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    When anyone talks percentages, it's always in terms of calories.

    Why not more than 200g of protein? Afraid to grow or something???
     
  8. HopHead

    HopHead OT Supporter

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    Well, for two years I've been calculating percentages in my xls sheet using grams, I guess that was pretty fucking stupid. I feel like my stomach can't handle a lot of protein. I always shit it out or get a stomach ache when I try much more than 200g.
     
    Last edited: Feb 20, 2008
  9. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    I doubt its the protein.
    Its probably the sources you're using to get it, and you're probably overloading on it without focusing on also balancing the other macros.

    Make sure your fiber intake is good, along with healthy fats etc.
     
  10. DTR rex

    DTR rex New Member

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    20-30% from fat
    30-40% from carbs
    40-50% from protein

    I try to aim for fat to be in the middle of that, carbs toward the lower end of that, and protein towards the middle... Essentially, 25%/32%/43%

    When I am on a 2,000 calorie diet this usually looks something like:
    Fat = 55g
    Carbs = 180g
    Protein = 230g
     
  11. JeremyD

    JeremyD New Member

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    I personally don't like carbs much. They make me feel lethargic and don't give me much energy. Right now my macro ratio is about 50-55% fat, 40-50% protein, <5% carbs. I feel much better on low carbs than on low fat. But then again, I'm loosing weight around 4000 calories a day so what the fuck do I know:rofl:
     
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