Diet question

[WarriorPL]

Alright i've finally decided to eat clean.

I'm trying to write up my whole plan but something is really confusing me.... What are the protein/carbs/fat ratios based on?

I am 175 lbs... so thats about 2100 calories minimum for me, but i can't figure out the rest.

Thanks.

 

[Nalesniki]

Siemanko stary, w czym masz problem? Proporcje masz rozpisane w poscie Mr. X wiec nie widze problemow. Jak masz gorna granice tluszczu ok. 13-14% to proponowalbym ci wyliczyc zapotrzebowanie kaloryczne mnozac wage ciala w funtach przez 17-18, a nie 20. Wedlug mnie 20 to za duzo w takim wypadku, latwo lapalbys tluszcz, no chyba ze masz naprawde szybki matabolzim. Co do zrodel weglowodanow to jak sam wiesz te o niskim indeksie glikemicznym, bogate w blonnik z platkami owsianymi na czele . Tluszcze to olej z siemienia lnianego i oliwa z oliwek. Najlepiej obie razem. Wszystko masz przeciez tu na forum, tylko nie chce ci sie leniuchu troszke wysilic

Pozdrowienia z Polski.


Heh, chyba zle zrozumialem twoj post, dopiero po przeczytaniu postu Mr.X zorientowalem sie, ze chcesz sie rzezbic a nie robic mase. Wedlug mnie jednal powienienes najpierw dodac masy. Wazysz przeciez tylko 175 funtow, a poza tym jest teraz zima. Na twoim miejscu przez 2-3 miesiace jeszcze bym robil mase, a dopiero potem zaczal rzezbic ladny brzuszek dla panienek Powodzenia.

 

[Mr.X]

Alright i've finally decided to eat clean.

I'm trying to write up my whole plan but something is really confusing me.... What are the protein/carbs/fat ratios based on?

I am 175 lbs... so thats about 2100 calories minimum for me, but i can't figure out the rest.

Thanks.

Depends on what the ratios are: I would say a good way to start is to do 50%protein/20%carbs/30% fat ...from weight x 12 (BMR).....

READ my CKD MANUAL, it explain how to break down ratios...it's a STICKY on top of this page.

Mr.X

 

[WarriorPL]

Nalesniki, I see your post and i begin to wonder why it's so long... i then realize it had nothing to do with what i was asking. My polish isn't that great to begin with so it took me some time to read it as well... thanks for wasting my time. You really are a polack, LoL

Mr. X, thanks a lot... i'll read it now.