Let's talk nutrition

[Darian]

Good morning UG muscle, looking for insight on how people cut while enhanced, and their nutrition plan… heres what I am looking for - whats your weight - target protein per lb, carbs per lb, fat per lb…

I am getting my meal plan ready for the run through Christmas, and have my proteins dialed in, whats your target for carbs and fats?

 

[TG1]

Its going to be different for everyone. Theres no magical % everyone can use. Different lifestyles, workout routines, etc will impact this.

 

[Darian]

Couldnt agree with you more, I just find it interesting to see how others go about their plan.

 

[Fitraver]

Do you know what your tdee is? Have you stuck to a plan long enough to find that out? Or used a calculator to get you close? I’d find that first and get your maintenance cals locked in for a few weeks then you will know where you need to be. To cut I usually keep my fats around .3-.4g/lb, protein around 1-1.5g/lb then fill the rest with carbs and slowly drop the carbs or add cardio as you need to. Don’t start at the bottom of the mountain with way too few carbs and too much cardio. You need to be able to continuously adjust.

 

[Darian]

Fitraver, tdee?? Is that an acronym for something?

 

[Fitraver]

It’s basically how many calories you have to eat each day taking into consideration the amount burned throughout the day for your job and working out to stay exactly where you are at weight wise aka your maintenance. Stands for total daily energy expenditure. It’s crucial to know before building any kind of gain or cut plan. The only true way to know is to stick to an exact meal/training plan for weeks adjusting until your weight remains almost the same for 2 weeks. Then you’ll know. The calculator will get you close, but actually monitoring your food is the only way to truly find it.

 

[Darian]

Right on, I am aware of the defecit, balance (maintenance), and growth categories. I do understand how to measure and find where you have to plan etc…

What I was referring to however is %… heres and example…

Lets say for maintenance my calorie count is 2800 (i have a desk job by trade but still walk between a mile and 2 miles per day and lift various things everyday), and I know to maintain healthy muscles(not constantly sore) i have to be at 190gr protein. “IF” that represents 50% of my daily requirement I can blend a range of 10-25% fats with the remaining % being carbs.

For many years people tried to eliminate fat but now nutrition has swung back the other way and realized we do need some key fats. So back to what I originally asked, whats everyone else doing? 10%fat, 40% carbs, 25%fat( i wouldnt go that high), 25% carbs, 20% fat - 30% carbs, I think you get the idea…

 

[Fitraver]

I gave personally what I do in my first example. I base it off g if each per pound of weight for fat and protein. Then fill rest with carbs based on your goal (cur, maintain, gain).

 

[Darian]

Fitraver, I somehow blew right past those numbers - but I was on a conference call at that time… here’s to multitasking…

 

[SemperFi]

@Darian Here is how I have done it with great success when planning a diet strategy that includes carbohydrates. I have learned from experience (success and failures) that this strategy works well for me.

Diet Plan Example Diet Discussions

Diets can be simple or they can be complicated. The important point to understand is there is no such thing a ‘one size fits all’ diet. Just like we are unique as individuals diet are just as diverse and each of us react differently to almost every diet. The full effects of an actual lifestyle change does not take place until it reaches the cellular level. If you google the life cycle of a human cell you will see it is a very long process. Most of us are not looking for the benefits of a complet…

 

[Darian]

Thanks Semperfi