My main goal is to lose a couple pounds and add lean mass. I'm at around 13/14% body fat and will start running 5/6 days a week and training 3 days a week. I figure this is good program to lose the weight (my brother preaches it, he owns www.purefit.com for more info check the body fat loss program), but I want to know what other people are thinking (in terms of fat loss and muscle gaining). Will this be enough protein for me (6 foot 2.5 205 pounds if it matters) to make good gains? Everyone now adays goes crazy with the protein and even though I've been there done that, I'm not sure how much it helped.

Anyway, thanks for any advice in advance. I'd like to get moving on my weight loss soon and wanted to clear some things up.

-S

Different macro combinations work for different people, no one is the same. It sounds like you've tried other ratios and you were neutral about its results and you want to try something new. I think the 40/30/30 ratio could work just fine for you. Personally, I like 40/40/20 because I'm seeing some great results and it fits in well with the way I like to eat.

I would suggest .75-1g of protein per lbs of body weight, especially if you're lifting.

The most important factor to weight loss is not macro ratios but rather caloric intake and deficit. You say you weigh 205. How many calories do you eat in a day?

I am going to try to hang around 2100 calories.

My worry is that everyone says cut the carbs for weight loss but your body -- especially your brain -- needs the carbs. I'm only at about 14% BF. What has worked for everyone else who were able to drop in the single digits?

My worry is that everyone says cut the carbs for weight loss but your body -- especially your brain -- needs the carbs. I'm only at about 14% BF. What has worked for everyone else who were able to drop in the single digits?

I'm not quite at single digits, but getting close. I have lost 1% bf since may by doing a 50c,30p,20f split at around 2300 cal per day.

Jason

I've recently switched to centering my carbs around my workout. I eat oatmeal for breakfast and oatmeal before working out, then dextrose with my pwo shake. Elsewise all my meals are protein and fat only. On days I don't workout, all I have is the morning oatmeal. So far I'ts been great, I actually feel much fuller throughout the day and don't crave carbs one bit. Workout days I have 100-150g carbs and non-workout days I end up with ~60g. Plus some extra for fibrous veggies but I don't keep track of those.

Just something to think about.

I was thinking more of making every meal 40/30/30. I am going to try it with 5 or 6 days of running and 3 days working out for about a month. I'll see how it goes. I've never been able to lose this weight even though I am a veggie and I used to workout very regularly. I realize the weight loss is largely dependent upon the diet, but I'm just not sure what route is the best for me.

I hope by the end of the four weeks I can still see gains on the weights and a lower BF%....

S

Im one of those people who believe that although macronutriets count they arent nearly as important as your daily caloric value...so I guess different strokes for different folks eh?

The Zone diet is based on a 40/30/30 breakdown, so I believe that breakdown can definitely help you lose fat. I personally don't believe that carbs are the evil that some people make them out to be. Just make sure they are coming from clean healthy sources. I also believe that you should be able to make muscle gains if 30% of your calories are coming from protein. Supposedly you really only *need* .75 g of protein per kilogram of body weight. You will probably be getting more than that anyway, so you should be fine. In any case, try it out for a few weeks and adjust if necessary. :)

Im one of those people who believe that although macronutriets count they arent nearly as important as your daily caloric value...so I guess different strokes for different folks eh?

I strongly agree! :D

Two things I wanted to add:

1- getting a 40/30/30 breakdown at each meal is going to be incredibly difficult. I tried to do this w/ 40/40/20 and it lasted about 2 days. Its good to keep your diet well rounded with each meal, but its a headache to try to do it all the time at every meal. I would suggest breaking it up. Have a protein adn fat meal, and have a meal that is all protein, have one that is well rounded, etc. Figure out a way to end the day at 40/30/30 but I don't suggest trying to do this at every meal.

2- Don't buy in to the anticarb-craze. Are the carbs that most Americans eat "horrid" (as SwoleCat would say)? ABSOLUTELY YES!! Added sugar, HFCS, and enriched grains are terrible...but don't look at that and think that that is what all carbs are...Whole grains, yams, brown rice, oatmeal, and many other carb sources are excellent for your body. They give you energy, and they help your body perform to its fullest potential. Also, the fiber content from many of these carbs helps to keep your metabolism constantly burning and that is a great benefit as well. Stick with complex carbs and don't worry too much about them....

Thanks guys. I was really becoming frustrated and self-conscious about my new diet (thinking it was a waste of my time). Obviously I should try it out first and see how it goes. Regardless, you guys are right and told me the things I needed to hear to push me a step further.

Quick question: Fruits likes plums, banannas, and berries are all over my diet. Are these good fruits for carbs? Are there any better ones?

Also, I've heard good and bad things about bread. Should I limit my breads (white and wheat I'd imagine). Or are they a good part of a diet?

Beyond that, I think I need to just hit the grocery store and start getting into the motions.

Again, thanks everyone!

-S

My worry is that everyone says cut the carbs for weight loss but your body -- especially your brain -- needs the carbs. I'm only at about 14% BF. What has worked for everyone else who were able to drop in the single digits?

Cutting calories helped me reach single digits. I tried the cutting carbs thing - lowered my calories, eliminated carbs, felt miserable, was irritated all of the time, and ended up getting sick.

The next time I leaned down, I decided to keep carbs high, eat plenty of fruit and vegetables, not obsess over protein and just cut calories and increase cardio. It worked like a charm, and I felt great.

Jeremy Likness