Protein v Carbs v Fats for Fat Loss – So simple
You know your Basal Metabolic Rate from our previous post and this goes into a little more detail for losing fat.
Using the same example from a previous post:
Depending on where you are in a training cycle will depend on how you split the calories you take in on a daily basis. As an example a typical man weighing around 180lbs will typically need around 1800 calories per day to stay where they are and not lose or put on weight. This means you are at an equilibrium for your current weight
Fat Loss/Muscle retain cycle:
In this cycle we are concerned about removing fat from your physique to show through the wash board Abs or the ripped chest and shoulders you have developed. Whatever it is if you want to shred the fat, what should be the ratio of your calories? In this phase we should be looking at 50% protein, 40% carbs and 10% from good fats. No extra calories should be consumed and therefore you will begin to lose weight but with the extra protein plus shifting the carbs down a notch will keep any muscle atrophy down to a minimum and increase the fat loss.
The breakdown would be as follows:
40% Carbs would be around 720 calories = 180 grams
50% protein would be around 900 calories = 275 grams
10% fat would be around 180 Calories = 23 grams
As you can see we are going for a fat burning phase that will start to show those hard earned muscles in the correct light. Fats are always kept low and in any phase if you do use oil for cooking you are using teaspoons of product and not tablespoons, you can easily add too many calories from fats by not being vigil.
Again, this is not an exact science but it does work and you do have to monitor your results to ensure you are balancing out the calories. A high protein diet calls for plenty of water to be drunk and you will hear many recommendations about drinking a gallon of water (4 litres +) per day. Is this what you need to drink – take into account what fluids you may be drinking anyway and yes drink as much as you can to keep hydrated. The cleaner you keep the fluid intake then the better the results can be.
The key thing here is to monitor your progress and your weight, it may be that if you have to adjust calories up and down if you need to increase or drop the weight.
What’s a good example of a diet for this phase? Look out for future posts for more info. Get your mind round the breakdown of the diet first before planning from there and even if you apply this with food you already eat you will see an improvement.