What % of pro/carb/fat should be in my diet?

[iTalkMoney]

5'9
260lb
21

I would like to get down to 150 in a year or so. What are the nutritional proportions in a boxer's diet?

[UglyPug]

Do you carry around a lot of muscle? Or are you mainly fat? I'll just give you a general breakdown since it's impossible to tailor you perfectly over the internet. It's going to be hard, but doable to get down to 150. . . I'd target about 180ish within a years time.

In general, you're going to need to reduce your caloric intake to around 2800-3000 calories - preferably lower if your body can safely tolerate it (remember, you're going to be working out hard at least 5 days a week, you need fuel!). Also you will need to exercise rigorously for at least 60 minutes a day/5 times a week. Don't overdo it, and get at least one day rest per week.

I'd recommend a ratio of around 50% protein/30% carbs/20% fats. DO NOT ABANDON CARBS!! - just abandon the BAD types! and eat a limited amout of thte good types. also, the TIMING of when you consume your carbs is important!

Some tips for the type of carbs and fats you should consume to meet your macronutrient goals. Your fats should come from polyunsaturated, and monounsaturated sources like Nuts, fish, olive and g****seed oils (it's ok to saute and marinade some veggies and chicken in a little olive or grapseed oil).

FOr carbs, you need to learn to distinguish between not only simple and complex carbs, but also high glycemic complex carbs, and low glycemic complex carbs. Simple carbs are sugars. . . Even all natural, organic fruits have simple carbs, so do not eat a lot of sweet fruits like apples and oranges. consume them in the morning and before and after workouts, and avoid at nighttime. . Sugar from an apple is the same as sugar from soda - your body digests and processes it just the same. . . Of course there are nutritional benefits from fruits as well, that aren't found in processed sugars, and there is fiber in fruits, so it will slow the ingestion to your blood ******. . Anyway, moving on to complex carbs. Complex carbs are breads, pastas, potatoes beans and legumes. . . HOWEVER, there is a difference between HIGH GLYCEMIC COMPLEX CARBS like white potatoes, white bread, white pastas, white rice. . and LOW GLYCEMIC CATBS like brown rice, whole wheat bread/pasta, sweet potatoes and beans and legumes like lentils. CONSUME COMPLEX, LOW GLYCEMIC INDEX CARBS!

[iTalkMoney]

Do you carry around a lot of muscle? Or are you mainly fat? I'll just give you a general breakdown since it's impossible to tailor you perfectly over the internet. It's going to be hard, but doable to get down to 150. . . I'd target about 180ish within a years time.

In general, you're going to need to reduce your caloric intake to around 2800-3000 calories - preferably lower if your body can safely tolerate it (remember, you're going to be working out hard at least 5 days a week, you need fuel!). Also you will need to exercise rigorously for at least 60 minutes a day/5 times a week. Don't overdo it, and get at least one day rest per week.

I'd recommend a ratio of around 50% protein/30% carbs/20% fats. DO NOT ABANDON CARBS!! - just abandon the BAD types! and eat a limited amout of thte good types. also, the TIMING of when you consume your carbs is important!

Some tips for the type of carbs and fats you should consume to meet your macronutrient goals. Your fats should come from polyunsaturated, and monounsaturated sources like Nuts, fish, olive and g****seed oils (it's ok to saute and marinade some veggies and chicken in a little olive or grapseed oil).

FOr carbs, you need to learn to distinguish between not only simple and complex carbs, but also high glycemic complex carbs, and low glycemic complex carbs. Simple carbs are sugars. . . Even all natural, organic fruits have simple carbs, so do not eat a lot of sweet fruits like apples and oranges. consume them in the morning and before and after workouts, and avoid at nighttime. . Sugar from an apple is the same as sugar from soda - your body digests and processes it just the same. . . Of course there are nutritional benefits from fruits as well, that aren't found in processed sugars, and there is fiber in fruits, so it will slow the ingestion to your blood ******. . Anyway, moving on to complex carbs. Complex carbs are breads, pastas, potatoes beans and legumes. . . HOWEVER, there is a difference between HIGH GLYCEMIC COMPLEX CARBS like white potatoes, white bread, white pastas, white rice. . and LOW GLYCEMIC CATBS like brown rice, whole wheat bread/pasta, sweet potatoes and beans and legumes like lentils. CONSUME COMPLEX, LOW GLYCEMIC INDEX CARBS!

Thanks very much!
When do you recommend eating your carbs?

[UglyPug]

Thanks very much!
When do you recommend eating your carbs?

In the morning when you first wake up - get your body fueled up properly. . Before and after your workouts! I'd limit the grams for other meals to 20-25 g's. . . . Eat as little as possible before going to bed. . . I'd try to keep the total daily intake around 150ish, maybe 175-200 as long as you're working out hard - then gradually decrease proportionally as your weight drops . . . With discipline it won't be hard. . . You don't have to put yourself through any kind of hunger pains. . .

You can still treat yourself to a piece of cake, burger, or a little ice cream now and then. . . Few times a month. . .

[UglyPug]

http://www.fitwatch.com/qkcalc/weigh...calculator.php


There are other calculators and tools you can use to help you keep track of your caloric intake (carbs, proteins, etc.), and your weight loss progress. . . Just remmeber that everybody is different, so this isn't close to an exact science. You will find out how your body responds, and what works best with time. . Just don't be in a hurry! Be consistent, and results will come. . Faster at first, and then slower over time. .

[alza1988]

http://www.rosstraining.com/forum/vi...c.php?f=3&t=10

[{Pito}]

Why does everyone make this so difficult and into a science like ratio of this to this and such? At 15the you don't need to worry about caloric intake numbers and ratio of anything to anything. Workout hard get a good coach and he will tell you what you need to do. Eat sensibly, dont eat junk food and drink lots of water. Pretty simple if you ask me. And again, never mind these guys too much i mean sure it can definitely help but if you're training then your coach is who you should be asking everything and anything.

[UglyPug]

Why does everyone make this so difficult and into a science like ratio of this to this and such? At 15the you don't need to worry about caloric intake numbers and ratio of anything to anything. Workout hard get a good coach and he will tell you what you need to do. Eat sensibly, dont eat junk food and drink lots of water. Pretty simple if you ask me. And again, never mind these guys too much i mean sure it can definitely help but if you're training then your coach is who you should be asking everything and anything.

How many people who workout have their own coach? If he hires a personal trainer who is also a nutritionist, then that'd be awesome, and of course I'd say listen to him.

However, he doesn't need a coach to lose weight. He can do it by his damn self. And yes, if you set a specific goal, and track your progress by limiting, and calculating the number of calories you eat (and the general ratio of carbs/protein/fat) you will reach your desired weight MUCH easier, and faster. He's trying to lose 100 pounds in a year - not like he just wants to shed 10, 15 pounds for summer or something. . . But even then it's always a good idea to ratio, and count your caloric intake.

It's basic knowledge - Avoid sugars, processed oils and fats - get your carbs from complex, low glycemic foods like whole wheat, sweet potatoes,beans, legumes, oatmeal, etc. . . get your fats from poly and mono-unsaturated fat sources like fish, nuts, olive oil, avocados, etc. . .

same thing a nutritionist would tell him. . .