[verdantlife]

I'm trying to lose. Usually I eat 1750-2000 cals a day and make sure that of that, I get at least 1g of protein per pound of LBM. Beyond that, I don't worry too much about the rest, except to avoid eating junk (candy, chips, fast food, that kind of crap). I also avoid starches (pasta, rice) because I find they make me really hungry later.

So my question is...should I be low-carbing? What is the right macro-nutrient ratio for weight loss? I assume the protein is 1g/lb of LBM...so for me that's about 600-700 cals (of lean...it'd be more like 1000 if I use my full weight but I have a ways to go). So how do you divide up the other 1400-1500?

Also...I still am lifting while I'm trying to lose. In fact, I'm still making modest gains every week. My bench has been going up 5-10# a week since I started seriously working out in late December...I've read that beginners usually gain strength rapidly and then level off. I've read you can't "lose and gain" at the same time, but I'm not sure I understand the theory. If I am giving my muscles a ton of protein (more than 1g per LBM most days) and working them out, why can't they grow while I burn fat?

I know, these are noob questions...

[JakeVendetta]

The other calories on a low carb diet would come from fats, because after your body goes into ketosis the fats will be muscle/protein sparing as apposed to carbs being muscle/protein spareing when your out of ketosis. Try to choose healthy fats if possible.

I think the common misconception about losing fat and gaining muscle is that its not impossible... but rather EXTREMELY hard... at first it will be easy but as you progress it will get harder and harder... "the theory of diminishing returns". Also eating more protein doesnt really mean you will grow more... your body uses what it can and the rest gets stored for later... although there is no exact number 1 g/lb seems to be sufficient enough in rebuilding muscle after exercise.

[Thomas_Rivera]

For low carb diets, CKD in particular

.9 grams of protein per pound of body weight
<20 grams of carbs a day
Fat determines weight loss or maintenance.

You can lose weight and gain strength, it's hard, but its possible, i've done it well and i'm not just starting out.

[JakeVendetta]

^nice...

[Thomas_Rivera]

Your post was good, you got to it first!

[JakeVendetta]

lol yeah but you covered what i didnt so it was good that you posted too.

[n88tr]

Hey guys. I was wondering if I could get an explanation of 'good' fats and maybe a list of them?

Thanks a bunch.

[n88tr]

So far all I've found are fish meats like Salmon and Trout, nuts like Peanuts and Cashews and veggies like Avacodoes. What do you guys think of these?

[ZackKnight]

monounsaturated and polyunsaturated fats