Whats your Protein vs Fat %'s

[Forest]

Mine is approx 57% calls from Fat and 40% cals from Protein with the remaining from Carbs

My daily caloric intake is avg around 3000

is that good or bad?


I started a fitday chart 5 days ago and have been watching my intake


any input you be appreciated

[kylie]

Re: Whats your Protein vs Fat %'s

For Atkins, your protein looks to be a bit high - throughout all phases of the "diet" from induction all the way to maintenance, protein should remain steady at about 30% - since any excess protein intake will ultimately be converted to glucose, too much protein can prevent weight loss on Atkins. Fat starts out at around 65% and then goes down as carb intake is increased.

Hope this helps!

[Labarum]

Re: Whats your Protein vs Fat %'s

During induction the target should be

65% Fat
30% Protein
5% Carb

Your Gender is clear but what is your height and weight? - you do not look so grossly overweight to need 3000 cals a day.

On induction I felt satisfied at around 1800 - could be as low as 1500 and could creep just over 2000.

Look at Higgies Fitday diary - he is around 200lbs and (from memory 5 ft 10 in His profile is quite similar to mine, but he is much better at keeping Fitday up to date.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=higgies

[Forest]

Re: Whats your Protein vs Fat %'s

Im 5'11 and currently 197.5

guess i need to increase my fat intake

im on rung 2 currently

[Labarum]

Re: Whats your Protein vs Fat %'s

That's worth a try. The fat will fill you up for longer and may enable you to be satisfied on less calories.

Olive oil, mayonnaise, cheese within limits. Higgies has quite a lot of cheese, but I have never liked it. I eat full fat Greek or Turkish Yoghurt - 10% fat. You will find a caution in the FAQ about yoghurt.

Keep your water intake high and exercise as much as possible.

Keep at it - Atkins works!

[Forest]

Re: Whats your Protein vs Fat %'s

Well im trying to eat every 4 hours or so as im doing some heavy weight training and everything ive read about building muscle mass says that your body starts to process muscle for energy after 4 hours or so of not eating. Thats why my calorie intake is so hight

Its also says to eat 2g of protein for every pound of body weight but that puts my protein intake at around 380g and thats just way to high for this diet so Im avg about 280g of protein a day or so.

Ill have to look into eating more stuff that is lower in protein but higher in fat. Even the cheese i eat is about the same g of protein to fat

P.S. I drink bwteen 3-4 liters of water a day and even more on the days that im in the gym. I drink 1.5l alone just at the gym in the hour and 1/2 im there

That's worth a try. The fat will fill you up for longer and may enable you to be satisfied on less calories.

Olive oil, mayonnaise, cheese within limits. Higgies has quite a lot of cheese, but I have never liked it. I eat full fat Greek or Turkish Yoghurt - 10% fat. You will find a caution in the FAQ about yoghurt.

Keep your water intake high and exercise as much as possible.

Keep at it - Atkins works!

[Qjakal]

Re: Whats your Protein vs Fat %'s

Weight lifting/training has its own set of rules and a lot of it is centered around timing. If you're putting your protein in right after a heavy session it won't necessarily make it to the glucose conversion stage.

When you hit maint. you'll probably end up in a pattern similar to what I've found that works at this stage, a 40-20-40 ratio, per Fitday, that allows me to maintain my muscle mass and still gradually cut pounds....

For the moment however I'd stay with the 65% fat ratios...worked great for me up until this last 20 pounds.

Why mess with a winning formula? The weights will always be there, believe me!

Q

[not2late]

Re: Whats your Protein vs Fat %'s

Its also says to eat 2g of protein for every pound of body weight but that puts my protein intake at around 380g and thats just way to high for this diet so Im avg about 280g of protein a day or so.

The RDI for protein is 0.8 gram per kilogram body weight. There are 2.2 pounds in 1 kilogram. Your weight is 197.5 pounds, which is 89.8 kilograms. So your RDI for protein is 72 grams or about 3 ounces daily.

Even if you use the endurance training protein levels it's 1-1.2 grams per kilogram body weight. And you would be eating 89 to 91 grams of protein daily.

And if you use that 2 grams protein per kilogram (not pounds), your daily protein intake would be 197.5 grams

[Forest]

Re: Whats your Protein vs Fat %'s

The RDI for protein is 0.8 gram per kilogram body weight. There are 2.2 pounds in 1 kilogram. Your weight is 197.5 pounds, which is 89.8 kilograms. So your RDI for protein is 72 grams or about 3 ounces daily.

Even if you use the endurance training protein levels it's 1-1.2 grams per kilogram body weight. And you would be eating 89 to 91 grams of protein daily.

And if you use that 2 grams protein per kilogram (not pounds), your daily protein intake would be 197.5 grams

72g OMG i am sooo far over that its not funny

all they guys i train with are at 2g per pound but they are HUGE (muscle wize)

im going to cut back on my protein and see how that works

[not2late]

Re: Whats your Protein vs Fat %'s

72g OMG i am sooo far over that its not funny

all they guys i train with are at 2g per pound but they are HUGE (muscle wize)

im going to cut back on my protein and see how that works

Those guys need to take some mathematics refresher courses.

They think that since a pound is twice the amount of a kilogram if you convert that protein formula to pounds body weight, you double the protein amount. Wrong! The other thing about that RDI for protein is that it's based on ideal body weight, not actual body weight.

And finally, are you certain that their muscle bulk is primarily due to diet and exercise? Or is it due to chemical 'enhancers'? The maintenance man at my office building used to be a competitive body builder during the late 80s-early 90s. So I'm well aware that anabolic steriods, insulin abuse and other things contribute to "huge" muscles.

[soliwit]

Re: Whats your Protein vs Fat %'s

ehm I think you made a mistake here ?
1 kg is 2.2 lbs (so not about half of a pound) but then further in the sentence I can read you meant to say it the other way around, just to make clear for other readers

[not2late]

Re: Whats your Protein vs Fat %'s

ehm I think you made a mistake here ?
1 kg is 2.2 lbs (so not about half of a pound) but then further in the sentence I can read you meant to say it the other way around, just to make clear for other readers

Thanks. I made the correction....serves me right for being on the Net 10 minutes after waking up this morning...

The bottomline is that they overlook that 1 kg = 2.2 pounds. It's like the old trick question of "what weighs more 1 pound of feathers or 1 pound of bricks"---neither because they both weigh the same.