I Posted this on another topic, but wanted everyones critique on what you think.
This sounds drastic but its working wonders for me, and I haven't been able to lose fat fast on any diet, including Atkins, CKD, etc.
Take your bodyweight x 1.5=grams of protein per day
Take your bodyweight x 8=total calories per day
g of protein x 4=calories from protein
total calories - protein calories=fat calories
fat calories / 9=grams of fat per day
example for 200lb person
200 x 1.5=300g protein per day
300 x 4=1200 calories protein
200 x 8=1600 calories total (approx)
1600 - 1200=400 fat calories
400 / 9=44g fat per day
300g protein
44g fat
0-50g carbs total
ratios 75%protein, 25%fat (I don't include carbs in ratio for simplicity sake, just in total amount)
protein from lean steaks (top round, eye round), chicken, turkey, tuna, fish, game meats, protein powders (if they don't cause bloating).
fats from protein sources, fish oil capsules, flaxseed oil
carbs from green beans, broccoli, spinach, asparagus, string beans, tomatos, kale
4 meals a day will suffice, and try to aim for 50% of protein in your post-workout meal. New studies show huge increase in protein synthesis (19% vs. 2%) increase when having one huge protein meal vs. several smaller ones.
Follow the above for 4 days, every 5th day is a high carb day, basically a body-for-life type day
1g protein per lb. bodyweight
1g carbs per lb. bodyweight
minimal fat from protein sources
This plan is much easier to follow than a CKD, Atkins, etc. The carb load increases metabolism, T3, glycogen for lifting, etc. If you start to drag you can follow 3 days low carb, 1 day high, either way this plan is working awesome.
This sounds drastic but its working wonders for me, and I haven't been able to lose fat fast on any diet, including Atkins, CKD, etc.
Take your bodyweight x 1.5=grams of protein per day
Take your bodyweight x 8=total calories per day
g of protein x 4=calories from protein
total calories - protein calories=fat calories
fat calories / 9=grams of fat per day
example for 200lb person
200 x 1.5=300g protein per day
300 x 4=1200 calories protein
200 x 8=1600 calories total (approx)
1600 - 1200=400 fat calories
400 / 9=44g fat per day
300g protein
44g fat
0-50g carbs total
ratios 75%protein, 25%fat (I don't include carbs in ratio for simplicity sake, just in total amount)
protein from lean steaks (top round, eye round), chicken, turkey, tuna, fish, game meats, protein powders (if they don't cause bloating).
fats from protein sources, fish oil capsules, flaxseed oil
carbs from green beans, broccoli, spinach, asparagus, string beans, tomatos, kale
4 meals a day will suffice, and try to aim for 50% of protein in your post-workout meal. New studies show huge increase in protein synthesis (19% vs. 2%) increase when having one huge protein meal vs. several smaller ones.
Follow the above for 4 days, every 5th day is a high carb day, basically a body-for-life type day
1g protein per lb. bodyweight
1g carbs per lb. bodyweight
minimal fat from protein sources
This plan is much easier to follow than a CKD, Atkins, etc. The carb load increases metabolism, T3, glycogen for lifting, etc. If you start to drag you can follow 3 days low carb, 1 day high, either way this plan is working awesome.