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210 (bodyweight) x 15.5 = 3255 that you are weak and rundown if you go on
calories a day low carbs? If those are the case, then you
210 x 1.5 grams = 315 grams of should consider the 50/50 balance as a
protein a day starting point. Most people should start out
315 x 4 = 1260 daily calories made with the 40/60 ratio.
up from protein
3255 (total calories) I threw a lot of information your way, and it
− 1260 (protein calories) gets a bit complicated because you need to
= 1995 >(energy (carb and fat) do the math since I want it to be as
calories) personalized as possible. When you are done
Math tells this lifter that they jot down your number of grams of protein,
have 1995 calories devoted to energy carbohydrates and fat. Multiply the grams of
macros. We need to determine how many of protein (x4), carb (x4), and fat (x9)...and add
those are devoted to carbs and how much is them all together. Does this equal your
devoted to fat intake. A good starting point estimated calorie starting point? Hopefully,
for most lifters would be a 40% carb to 60% you added it all up correctly!
fat intake. With this calorie amount, we
would get 798 calories from carbohydrates, Best protein sources
(divide that by 4), and 200 grams (we will
round up) consumed daily. For fat intake, With that formula, you should now
they get 1197 calories from fat (divided by understand the basis of a starting diet
9, since fat has more calories per gram than
protein or carbs), and 133 grams of healthy program. The next step is planning how the
fats. grams of protein, carb and fat will be spread
throughout your menu. “Eat more but
smaller meals throughout the day,” says Mr.
CARB TO FAT RATIO Carb calories Olympia Dorian Yates.4 “I eat 5-6 small
(grams) Fat calories (grams) meals spaced every 2.5-3 hours apart.” This
30% carbs / 70% fat 598.5 (150 gr)
1396.5 (155 gr) strategy obviously worked for him and
40% carbs / 60% fat 798 (199.5 hundreds of thousands of other gym-goers.
gr) 1197 (133 gr)
50% carbs / 50% fat 997.5 (249 The number one rule will be to consume
protein frequently throughout the day in
gr) 997.5 (111 gr)
As you can see, we also list some slightly multiple doses. “To grow, you need to
altered starting point adjustments – one maintain a constant surplus of growth
providing slightly lower carbs and the other nutrients in your system,” says IFBB pro
a slightly higher percentage of carbs to fat. Henderson Thorne.5 “This means tipping
the scales towards protein, with support
What should you consider before choosing?
Do you have a high body fat level (over from adequate carbohydrates for energy to
24% for men, over 34% for women)? If so, avoid the scavenging of protein for that
then a slightly reduced carb (30/70) energy purpose.” Protein will be the most important
macro level might be a good idea. Are you nutrient to each of the meals, regardless if
your primary goal is building muscle in the
sensitive to carbs? Again, this would be a
good reason to start at the 30/70 balance. On off-season or maintaining muscle while
the other hand, are you lean and thin- dieting off body fat.
skinned with a fast metabolism? Do you feel
