Hi, I've seen a lot of these ratio's flying around specifically 40/40/20, but what about when you're cutting? I have seen a post before advising to keep protein high to minimalise catabolism but what about the carbs and the fat?

What kind of ratio are we talking here?

Thanks muchly

Craig

I am going to start cutting in a couple months, so I've been researching this lately :tu:

I figured it out backwards... :p
meaning, I already know what my total calories will be for cutting, and I know where my protein needs to be - so I will subtract those calories from the total and then determine what is left for carbs and fat.
logic would dictate that you want the fat to be 20% or less, so it is a simple matter of filling the rest with carbs...

so here is my math:

note: Here is a good formula to know:
4 cals/gram of protein, 4 cals/gram of carbs and 9 cals/gram of fat.

total calories 2000-2200 (based on the cutting rule of thumb: 12 cals/lb of lean mass), protein intake stays at my bulk diet rate of 200-220 grams per day.
that is 880 calories of protein, almost exactly 40% of 2200 (I have been eating 30% protein while bulking) so I'll eat 880 cals of carbs and that leaves fat intake some where under 50 grams to make up the remaining 20%.

so really, all I am planing to do is shave off some carbs from my current 3000 cal/day bulk diet, and up my cardio while cutting...


This is assuming you are not into the ultra low carb diet thing...
I am presonally not sold on that consept. I think it works for quick short term fat loss (at an arguable cost to health and muscle)
I don't think this is a way to eat healthy for long term.
my goals are long term permanent diet change.

I am going to start cutting in a couple months, so I've been researching this lately :tu:

I figured it out backwards... :p
meaning, I already know what my total calories will be for cutting, and I know where my protein needs to be - so I will subtract those calories from the total and then determine what is left for carbs and fat.
logic would dictate that you want the fat to be 20% or less, so it is a simple matter of filling the rest with carbs...

so here is my math:

note: Here is a good formula to know:
4 cals/gram of protein, 4 cals/gram of carbs and 9 cals/gram of fat.

total calories 2000-2200 (based on the cutting rule of thumb: 12 cals/lb of lean mass), protein intake stays at my bulk diet rate of 200-220 grams per day.
that is 880 calories of protein, almost exactly 40% of 2200 (I have been eating 30% protein while bulking) so I'll eat 880 cals of carbs and that leaves fat intake some where under 50 grams to make up the remaining 20%.

so really, all I am planing to do is shave off some carbs from my current 3000 cal/day bulk diet, and up my cardio while cutting...


This is assuming you are not into the ultra low carb diet thing...
I am presonally not sold on that consept. I think it works for quick short term fat loss (at an arguable cost to health and muscle)
I don't think this is a way to eat healthy for long term.
my goals are long term permanent diet change.

From calculating this, isn't that 40/40/20???

From calculating this, isn't that 40/40/20???

haha - well, yes :spaz:

I just thought I would give you the logic behind it. :jumping:

Instead of starting off aimlessly trying to get that ratio not knowing why, I started off with the protein at a specific amount and worked backwards.

(when bulking, I am at a 30/50/20 ratio)

haha - well, yes :spaz:

I just thought I would give you the logic behind it. :jumping:

Instead of starting off aimlessly trying to get that ratio not knowing why, I started off with the protein at a specific amount and worked backwards.


hahaha, thanks bud. That helps...

anyway - having said all that, I am really just a beginner that has done some reading.
(although I have some experience, as my bulking has gone relatively well over the past 4-5 months)

so if you find anything that points to a different way of setting up the cutting ratio - post it here.

I still have 7 weeks before I kick in my cutting plan, so I am open to any and all ideas! :tucool:

anyway - having said all that, I am really just a beginner that has done some reading.
(although I have some experience, as my bulking has gone relatively well over the past 4-5 months)

so if you find anything that points to a different way of setting up the cutting ratio - post it here.

I still have 7 weeks before I kick in my cutting plan, so I am open to any and all ideas! :tucool:

I'm quoting REIN here....

The 40/40/20 split is good for people who are lifting aggressively. If you are trying to build muscle mass you really need the extra protein. I have been using about a 50(carb)/30(protein)/20(fat) split for the first 3 weeks and it has worked out great. I have been losing a steady 2 lbs a week and feel much stronger than I did when I started. Right now I have only been swimming (5x a week), running (2x a week) and lifting moderately (2x a week). Once I lose the fat and start lifting a bit more aggressively I will add more protein to my deit. Just remember, Calorie intake is the major target you want to hit. Extra protein can turn into fat just like extra carbs and fat. ENDING QUOTE

So, 40c/40p/20f seems to be for those that are building mass... Could 50c/30p/20f be the answer I'm seeking? Would this work well for a cardio activity on a daily basis?

According to John's dietary data during June after dietary changes had been made, he was using 40/40/20 to cut...

Well, it seems that 40/40/20 is the renowned ratio, so 40/40/20 it is. If there are changes to be made depending on my metabolism and activity, I will make sure it's posted on here.

All the best!

I'm quoting REIN here....

who is REIN?

anyway - yeah 40/40/20 sounds good.

the reason I went with 30/50/20 for bulking is becuase I couldn't eat enough protein to hit 40% of 3000 calories :p
I didn't want to do more then two shakes per day, and I can't imagine/afford to eat more protein rich whole food sources.

If I could afford the time/money to cook more I would have tried to add an other chicken/fish based meal to my day...
anyway - it is fine - fat gain isn't an issue for me, and eating more complex carbs isn't very hard/expensive so that is route I went for bulking...

who is REIN?

anyway - yeah 40/40/20 sounds good.

the reason I went with 30/50/20 for bulking is becuase I couldn't eat enough protein to hit 40% of 3000 calories :p
I didn't want to do more then two shakes per day, and I can't imagine/afford to eat more protein rich whole food sources.

If I could afford the time/money to cook more I would have tried to add an other chicken/fish based meal to my day...
anyway - it is fine - fat gain isn't an issue for me, and eating more complex carbs isn't very hard/expensive so that is route I went for bulking...

Rein is a member here in the forums, but I can't quote from a post in another section ;-)

I have tried to do the 40c/40p/20f but usually it ends up being 30c/50p/20f most of the time. I have been loosing 1-2 pounds a week since November. I usually do weights 3-4 days a week and cardio 2-3 days a week.

Rein is a member here in the forums, but I can't quote from a post in another section ;-) Sure you can! You just need to copy and paste stuff in to your message, like so:

You put do this:
[ QUOTE = Author ] All the stuff they said [ / QUOTE ]
That's not too rough, is it? I had to put extra spaces between the []'s so that they wouldn't get converted into a quote-box, but you should get the idea.

Check it out...
Windows is lame, but what're you gonna do about it?
Easy, 'eh?

Thanks for that Daveo! I'll remember that for future cross quoting!

All the best... off shopping now! Ta Tah!

Amino