What percentage of Fat/Protein/Carbs do you eat?

[magnus]

Hello,
I'm new to the forum.

I just moved to NC, USA, and found a new dojo to train in.

Now, I have to get rid of my winter fat supply and rebuild my atrophied muscles. Fun, Fun, Fun....

So, I'm wondering for those of you in wonderfull shape already, what percentages do you shoot for in your daily caloric intake?

I'm thinking 20% Fat, 40% Carb, and 40% Protein in a ~2200 Calorie diet.

Thanks for the input.
Magnus

[YODA]

I don't go by percentages.

I aim for 1.5g of protein per kg of lean bodyweight per day / low fat, and as many of my cards from vegggies rather than starches as I can.

[Cougar_v203]

I DUNNO WHERE I AM *CRIES*

[magnus]

Hey Yoda,
I've been goofing with fitday.com, so it's easy to see percentages and stuff.

I checked and my 147 g of Protein comes out to 27% of total calories. That is about the same as your formula.

How low is "low fat"?

Thanks for the help.
Magnus

[YODA]

Hi Magnus

That's a pretty cool link there - I'll spend some more time there when I get it.

I try not to eat anything that has more than 20% of it's calories from fat.

[KickChick]

I do the same as Yoda with regards to %of cal. from fat.

Also to maintain my 130 lbs at 5'7" I aim for 2200 cal. per day,
103 grams protein, 332 g carbs, 47 g fat and 35 g fiber.
I eat 4-6 meals per day spacing them out and taking in most of my calories before 6:00 each evening.
Presently I am trying to lose a little weight before my vacation so I try to cut my caloric intake by 10% and keep my protein a little high in order to keep my muscle but reduce the bodyfat!

While on vacation I plan on drinking alot of high carb drinks :D ... not to mention attending those midnight buffets onboard ship!

[pgm316]

Good site, think I'll join it too!

I need to know what sorts of foods to go for, difficult spending most of my time reading labels when getting food.

Whats the sort of callorie intake with chips, kebabs etc the stuff with no lables, or should I not ask! ;)

[magnus]

LOL, I reckon you shouldn't ask.

If it tastes REALLY good and you crave it around 2 am, you can safely assume it's NOT healthy!!

Ahhh, fish and chips and kebabs......none of those on this side of the atantic. Just Taco Bell...!

Here's my current rundown:
source grams cals %total
Total: 2144
Fat: 52 464 23%
Sat: 21 190 9%
Poly: 4 34 2%
Mono: 14 128 6%
Carbs: 240 862 42%
Fiber: 25 0 0%
Protein: 138 551 27%
Alcohol: 24 167 8%

[KickChick]

Check out this nutritional calculator http://www.s****living.com/

A friend of mine has one and I just sent away for my own ... it basically logs what you eat during the course of the day detailing the amount of carbs, fat, protein etc. etc. oh and total calories you consumed ...
I will be using it mostly as a log ... (to see how healthy or unhealthy I eat) ... and if I am lacking or overdoing on fat, calories, cholesterol, sodium or protein.

*****This really isn't a "bad" word :confused: .. or is it?? hmmm...
its "stank" but replace the second letter with a "w" (if this word isbad.... then excuse my innocense :Angel: ;)

[YODA]

LOL!

Yes Deb - without the "S" it's a bad word :D

[KickChick]

LOL!!!! I guess I gots to hang around here more often to brush up on my trash talk ... sorry!! ;)

[magnus]

Hey KickChick,
I think it's british naughty talk, not to be confused with our American slang.

Just ask the Britts what they think about calling their daughter "Fanny Mae"...LOL

[Mo Lung]

:D

I once met an American guy called Alvin W@nker. I couldn't believe it!

:eek:

:D