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Nutrition ratios?

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Nutrition ratios?

Post by Guitar_maniac on Sun Dec 28, 2014 4:41 pm

I was told that about 50% should come from carbs, 30 from protein and 20 from healthy fats.

My daily calorie need is about 3 500+, so that would about 250+grams of protein, this can't be right? :D my weight is about 85 now.

my bmr is 1961, and used the x 1,55 when i calculated my calorie needs. Or did i make a miscalculation in some point?
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Re: Nutrition ratios?

Post by Fatman on Mon Dec 29, 2014 6:13 pm

I wouldn't put much faith in those calorie needs calculators, they are slightly less reliable than one-rep-max calculators. Which is to say, not reliable at all.

Your calculations are correct, 30% of 3,500 cals comes out to around 262 grams of protein per day. Which is ridiculous IMO.
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Re: Nutrition ratios?

Post by Guitar_maniac on Mon Dec 29, 2014 6:50 pm

Yes, that seemed way wrong :D First time i have ever used a calculator, BMR seems ok though. What would be the correct way of eating then?

Not looking into calories, but more getting enough grams of carbs, pro's and fats? How many carbs per kg, would be good? I'm so lost with searching on the net, different guides everywhere.
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Re: Nutrition ratios?

Post by Josh T. on Wed Dec 31, 2014 2:28 pm

Stick to one guide, use it, experiment with it, LEARN IT, and then, after a month or two, if you're getting fat, or it's unsustainable (i.e. you can't stick to it, you notice you're binging more or something, etc.), then change to something else. Numbers don't really matter too much and are subject to change. BUT, for starters:

Protein - set to about 1g/lb BW (what is this, like 1.6-1.8g/kg? something like that)

Fat - .5-1g/lb BW

Carbs - the rest

Again, NUMBERS ARE SUBJECT TO CHANGE with activity levels, goals, etc., so don't think of these as set in stone - rather, think of them as a starting point which you can modify as you need.

I will also recommend two resources (yes, you gotta pay, but they're worth it, and not expensive) for further reading and as a starting guide:

The Truth About Carbs - by Nate Miyaki. Great read, only costs 2.99, and I think it's free if you're an amazon prime user like myself (I got it free).

The Renaissance Diet - by Dr. Mike Israetel et al.

Great book, aimed moreso at the competitive crowd (so may not be right for you initially, although it's still great and simple to understand and awesome resources inside) than the other book, but it's still fantastic.

Buy one of these, read it, learn it, apply it, and then move on to something else or modify if it's still not working.
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Re: Nutrition ratios?

Post by Guitar_maniac on Fri Jan 02, 2015 7:12 am

Yea, bought the first ones! I'll think about that next one after i have finished this.

You comment "yeah, you gotta pay etc" reminded me of last summer. I was working free at one car show that my friends were organizinf, i was helping them out as a security. Ticket cost 2 euros, and i had to walk 5 people out at that day for coming over the fences, and hence not having the colored bracelet.3 of them had a hotdog, and a can of pepsi in their hand, that cost 7 euros.
people are so strange, they don't want to pay if something costs and is necessary, just like that entrance fee. 2 euros! But then food which is voluntary, and much expensive, they buy it right away.
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