Need tips to a low fat, low carb, high protein diet.

[missyd143]

what is your ratio of p/c/f/? pharm? and your weight..and meals..because on your low carb days u said u have up to 75 grams of carbs and im concerened if its the leavy veggie carbs or a couple oats >?

 

[str8cubano]

Right now im starting my cutting cycle, but first 15-18lbs of body fat im going to drop by reducing fat and calories, keeping carbs and protein high. Last month of cutting cycle, i will go on low carb diet, no more than 2-30 carbs, and low cal high fat. this seems to always work to get shredded in the end, although im hoping that T3/winny/test/clen will do the trick

 

[missyd143]

does anyone count the veggies as carbs and are bad for late in the day?

 

[PwB]

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. Hope this helps.

 

[acer290]

Damn, thats low calorie. So your losing fat well, but what about muscle. You can't tell me your holding on to most of it?.

 

[PwB]

Acer290, I can tell u I am holding onto my muscle, and how about this, I'm up 6 lbs from when I weighed myself 2 weeks ago, I weighed 226 yesterday. Not everyones calories requirements are the same, if I dont cut but drastically I lose nothing.

 

[Pharm Animal]

what is your ratio of p/c/f/? pharm? and your weight..and meals..because on your low carb days u said u have up to 75 grams of carbs and im concerened if its the leavy veggie carbs or a couple oats >?

usually it's 55-65%/20-25%/10-15% (does that work out to 100%? LOL) my weight is 215 currently, and i am dieting for the emerald cup. on low carb days i usually get about half from starchy, low glycemic index foods, and half from leafy or fiberous veggies, such as lettuce, broccoli, spinach, or sprouts. just be sure to track everything.....what and how much you're eating, body measurements, weekly scale weight, etc.

 

[str8cubano]

Acer290, I can tell u I am holding onto my muscle, and how about this, I'm up 6 lbs from when I weighed myself 2 weeks ago, I weighed 226 yesterday. Not everyones calories requirements are the same, if I dont cut but drastically I lose nothing.

thats the same story with me..i have to cut drastically to loose fat...but where i've failed before and lost muslce, i will hopefully succeed this time. Keeping protein intake extremely high, and anobolic steroids help