Should you decide to cut back your fat intake I suggest you to increase your protein and carbohydrate consumption. If fat intake is too low, the body will first use carbs and then protein to burn energy. For example, if a male competitive bodybuilder weighs 225 pounds and his goal is increasing LBM while maintaining fat weight a suggestion is to eat 1.2 grams of protein per pound of body weight, 2.5 grams of carbohydrates per pound of body weight and 0.25 grams of fat per pound of body weight (trying to keep the range within 10% of fat calories). This would account for 270 grams of protein or 1,080 calories; 563 grams of carbohydrates or 2,252 calories; and 56 grams of fat or 504 calories. Total calories: 3,836. This works out to be a ratio of 28% protein / 59% carbohydrates / 13% fat.
If this same male bodybuilder's goal is maintaining LBM while decreasing fat weight to ready himself for strict dieting for an upcoming competition a suggestion is to eat 1.5 grams of protein per pound of body weight, 1.5 grams of carbohydrates per pound of body weight and 0.18 grams of fat per pound of body weight (trying to keep the range within 10% of fat calories). This would account for 338 grams of protein or 1,352 calories; 338 grams of carbohydrates or 1,352 calories; and 40 grams of fat or 360 calories. The total calories: 3,064. This works out to be a ratio of 44% protein / 44% carbohydrates / 12% fat.
That's a lot of protein! The problem with the bodybuilding dietary cuisine is that most bodybuilders leave out saying nutrient consumption that is based on "lean body weight." They are already lean so that word, although necessary, is mistakenly omitted; and two, they fail to mention both carbs and protein will be used as fuel, which accounts for their high consumption of these nutrients. If the "bodybuilding ratio" consistently produced great results for the "general" population, there would be no argument against it. However, reality sets in and this sort of ratio simply does not work for most people who in fact hold more fat weight and expend less energy than the competitive bodybuilder.
Therefore, the formula just mentioned above should be only considered by either an advanced or competitive athlete only, and not recommended for the beginner or intermediate.
anabolic steroids, dianabol, deca, sustanon
12-22-2006, 07:04 PM
The Bodybuilding Diet
Linear Mode
Similar Threads