Suggest me a macro breakdown!

**JJJB2010** · 23-01-2011 03:45 PM

Hey all,

First of all, I'd like to say thanks for everyones help in the past - I'm finally going in the right direction.

I've been doing considerably well over the last few months but I'm getting to a point now where I need to come off these 'extreme' - well low carb diets.

I've taken up jump rope which I really like doing and its excellent @ cal burning however this low-carb makes me go dizzy and its not reccomended to do cardio on low-carb.

Also my main reasons for the diet change are because a) I enjoy jump rope b) Time for a normal eating routine socially. (nothing to say you can't enjoy it and lose fat! been long enough where its seems like a chore).

Could you guys and girls help me sort out a macro breakdown of what the best ratio is?

I'm still on the lose fat path, and want to keep protein high. I do pullups, pressups, situps as well which seem to be working for me.

Due to being on low carb so long I am going to attempt to re-calculate my calorie for maintenance, and fat loss too. Is the cunningham equation the best for rough calculation?

RE: My Macros I could just 'go and do it myself' however I'd rather ask the experts on here to optimise my time.

I'll post some pics up @ my target in June and get up a pic from that time last year.

Hope you guys can help as always

Thanks

**ATZ** · 23-01-2011 06:26 PM

40/30/30 Protein, carbs, fats, if you want to carry on weight loss around 12-14 cals per lb of your total Bodyweight as an overall intake. Leave yourself one day per week for eating out / meals with friends etc and don't worry about diet on this day.

As ever, there' no magic ticket, just consistency.

**JJJB2010** · 23-01-2011 11:53 PM

Cheers for the reply ATZ.

Yup am well aware of the no magic ticket, didn't get fat overnight so aint gonna get lean overnight!

.

Doing well from last year (when I first started the AD).

Thanks, and any further responses/comments welcome ofc!

**lev arris** · 24-01-2011 08:17 AM

Someone posted me this link and I found it really helpful when I was trying to work things out:

Comparing the Diets: Part 1 | BodyRecomposition - The Home of Lyle McDonald

**Fred** · 24-01-2011 09:38 AM

Quote

Originally Posted by ATZ

40/30/30 Protein, carbs, fats, if you want to carry on weight loss around 12-14 cals per lb of your total Bodyweight as an overall intake. Leave yourself one day per week for eating out / meals with friends etc and don't worry about diet on this day.

As ever, there' no magic ticket, just consistency.

Spot on. I'll only add one thing to this. From personal experience, try and stack the carbs around your workout and stick to complex carbs as much as possible.

Oh, and that article above seems to have some good info but it's a bit 'rambly'.

**James** · 24-01-2011 02:02 PM

Agree with Fred and ATZ,

I'll bite, and add my views...

We all know about protein and how it should be 1g per pound of TOTAL bodyweight (hey, even fat uses energy!

) by now, so I'll leave that there...

It's generally thought that 15-30% fat is ideal for correct hormone balance, so stay around a value within those two parameters I would say, carbs wise, since you are getting the light headed-ness might be an idea to step them up so that you are fully glycogen dependent on training days (around 180-200g carbs would be ideal to power you through your workout and to feature full glycogen replenishment - obviously have the starchy carbs around your workouts as Fred has said).

As you are losing fat, I would say keep training day calories at around maint levels, make up the calorific loss through rest days (where the body won't need the extra calories to power through or recover from training), also up the fat on rest days and lower carbs (this can be judged by reflecting on activity levels for the day, the lesser the activity, the lower the total carbs ingested); you can shoot for 120g carbs a day (to stay fully glycogen adapted) or if it suits you better, go the low carb, higher fat approach upon rest days.