ratio issues

[johnny123]

stats: 5'10 172 @ 12% BF
weights m w f
cario (HIIT) tues/thurs

here is my current breakdown

protein: 250
carbs: 170
fat: 60

goals: to lose 1-2% BF and keep muscle mass, and perhaps gain some.

any suggestions on the caloric breakdown? thanks

 

[johnny123]

bump

 

[diamonddiceclay]

carbs should be eliminated for 6 days a week with a 1 day carb up-you'll easily lose 1-2% BF

 

[Enock]

I hate how everyone always gives diet advice as if you "ARE" going to be doing a CKD. Sure their effective but its not for everyone.

 

[Onenameleft]

Everyone????

One person gave him advice as if he was going to do a CKD.. If you'll go back through the posts, you'll see that with a couple of exceptions, most of the people on here give different options with ketogenic diets being one of them.. Unless the person specifically asks about a CKD, and then they get just CKD responses. Mr. X must have answered this question himself 10 times in the last week, and everytime, he lists a 50/30/20 split for cutting.. What are you talking about?

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To answer the question Johnny asked, at 172lbs you may be a little high on calories.. 2220 calories, which is about what you listed there is your weight X 13.. Depending on your metabolism, and the intensity of your workouts, that may be ok, but you might need to drop it a little.. You're pretty lean though, so I wouldn't drop it much.. Your at:
1000 protein calories about 45%
680 carb calories about 30.5%
540 fat calories about 24.5%

If you dropped the fat by about 20g to 40g/day, you'd drop your calories to about 2040, and put your ratios at:
49/33/18 or there about...

That might work better for you.. If you find that your calories are good where they are, then I'd replace about 180 of the fat calories with protein calories.. That's my opinion..

 

[johnny123]

thanks onename, i figured the fat was a little high, even though its mostly unsaturated. ill readjust and let you know the progress thanks!