carbs 55% prot 30% fat 15% ?

Natan · Post by **Natan** » Mon Jul 02, 2007 3:42 pm

Hi
I'm ,
31 years-old,
174cm,
69 kg,
11.3%,
fat weight 7.8kg

goal is to uncover abs which have always been covered by that stuborn layer of fat. I wanna achieve 10%

I weight train 3 times a week and do cardio twice (20 mins each), and rest 2 days

I have been told that I should eat around 2100 cals a day and in 4 weeks I should achieve goal...however, im a bit puzzled as to where to get calories form...I was thinking maybe the following formula would be good okfor the next 4 weeks

carbs 55%
protein 30%
fat 15 %

Is thah a good formula?...would it help me protect muscles while burning fat?

many thanx

swanso5 · Post by **swanso5** » Mon Jul 02, 2007 5:16 pm

at 11% you should be able to see them prety easily now or your higher than that...1% bf difference which in your case is .69kg won't show them if there not already mostly there now...are you sure your 11??

55% would be a bit high for me but what training will you be doing?? i would increase healthy fats intake and go for a 33, 33, 33 split of each

SarahPT · Post by **SarahPT** » Mon Jul 02, 2007 7:14 pm

Different people do well with different ratios....what ytou have right there is exactly what I eat and it works wonders for me. Often people need lower carb intake than that to burn off that last bit of fat. You may want to cut carbs down to 45% and increase protein and fat each by 5%, but again it varies by individual.

Sarah

Boss Man · Post by **Boss Man** » Tue Jul 03, 2007 8:16 am

Yep. I'd be looking primarily to cut Carbs.

So either reduce Carbs by 5%, and increase protein.

Or cut Carbs by 10%, and split the cut 5% protein, 5% Fats as explained above.

I'm not wholely convinced by an even split. I don't think you need to go above 30% Fat.

Twitch · Post by **Twitch** » Tue Jul 03, 2007 8:56 am

I still think something is wrong if you can't see your abs at 11%. I know people at 16% that can see their abs just fine. How are you getting your BF% checked??

swanso5 · Post by **swanso5** » Tue Jul 03, 2007 4:03 pm

I'm not wholely convinced by an even split. I don't think you need to go above 30% Fat.

doesn't have to be perfect but the lower you can get your carbs and still function properly the better and as you said whatever carb cal's you take out you'll need to replace in the form of fats and protein and it's easier with fats as you'll just piss the excess protein out

Natan · Post by **Natan** » Mon Jul 09, 2007 9:38 am

Thanks a lot for the advice

I'm sure is 11.3% . I did it with the calipers and showed something like 10% which I couldnt believe so i went to 2 different gyms and they both read 11.3%

The other side of the story is that abs are not that big...I need to work them harder,...also it seems as if all fat is on and lower back since I have hardly any fat anywhere else.

Thanks again

sameey70 · Post by **sameey70** » Fri Jul 27, 2007 2:13 pm

Regarding diet, it all comes down to calorie balance, no matter what the composition is. One must create a calorie deficit to lose fat. Acutally the composition that you describe for yourself is one that may help you reach your goals while not compromising your health.

swanso5 · Post by **swanso5** » Sun Jul 29, 2007 9:16 pm

simply be more stringent with your training, food and recovery and think long term as you've only got "essential" fat to lose really

Natan · Post by **Natan** » Mon Jul 30, 2007 11:19 pm

thanks a lot for the advice