caloric breakdown

[johnny123]

heres my breakdown for trying to cut some fat, keep the muscle

pro 210-230
carbs- 140-160/180-200 on lifting days
fat 60-70 (90% unstaurated)

this approximates 2200-2300 cals
3x a week cardio (HIIT)
3x days highintensity lifting
5'10 172 ~11% BF

input?

 

[koen]

I would lower the fat intake, 30 grams a day. You will get good results by using the following calorie breakdown:

Just enter you kcal in this site:

http://www.ast-ss.com/asp/calorie.asp

I used it with succes, so did several members of a gym in which I work.

 

[Vageta]

I think your breakdown is great and I suggest NOT to drop the fat intake. 30g of fat with 2300 cals is only about 12% of your intake which is too low. I'd say 20% fat is the bare minimum for anyone regardless of their goals. 30% is a good number and has been shown to increase natural T-levels of men versus those on a lowfat diet.

Your breakdown looks similar to mine though I'm on less calories and so my carbs are lower. Right now I'm getting about >200g protein, 120g carbs and about 70g fat and am seeing good results.

Make sure you get some EFAs though. Staying away from saturated fat is good, but also make sure you get good fats. If you don't like flax oil then make sure to eat peanut butter, olive oil, salmon, etc..