BodybuildingPro.com Nutrition Database Reviews of Popular Diets 40 30 30 Diet Basics
40 30 30 Diet Basics
Here at MuscleMaster.com, we’ve been getting a ton of
inquiries about the 40-30-30 ratio diets
ratio diets. When implemented properly, the 40% carbohydrate, 30%
protein, and 30% fat nutritional program will help most people make
significant progress in shedding excess pounds in the form of fat
The gist of my variation on this program is relatively simple. You
figure out your daily maintenance calorie requirements. That is,
how many calories, given your level of activity, you need to
consume to maintain your current weight.
If you don’t already have an idea of your maintenance
calorie needs, one way to figure it out is to keep a calorie intake
journal for 5-7 days. If your weight stays constant, then you
simply divide the total calories consumed by the number of days and
you’ll get your daily intake.
Once you have your maintenance level (let’s say for example
it’s 2250 calories), get your calculator out and subtract 20%
from that number to find your target level. So in our example
it’s 2250 – 20% = 1800.
If we follow this example through, then you should shoot for 1800
total daily calories at a 40-30-30 ratio. Doing the math,
you’ll find that this translates into 720 calories from
carbohydrates, 540 calories from protein, and 540 calories from
At this point, you need to remember that there are 4 calories in
every gram of carbohydrate and 4 in every gram of protein, but
there are 9 calories in every gram of fat.
The next step is to translate your calorie intakes into gram
amounts. 720 divided by 4 = 180 grams of carbohydrates. 540 divided
by 4 = 135 grams of protein. And 540 divided by 9 = 60 grams of
The final step is to take your gram numbers and divide by the
total number of meals you can fit in per day (should be in the 4-6
meals range). We’ll use 5 meals per day as our example.
So our final numbers end up being 36 grams of carbohydrates, 27
grams of protein, and 12 grams of fat. These are your target
numbers for each meal you eat. Of course, you may not be able to
end up exactly on target each time, but you should use these
numbers as solid guidelines.
I’ve found with many clients that using prepared meals
nutrition bars or
shakes are a great way to help meet your targets.
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