Hi there, I'm going through a fat loss stage right now and in the new year wanted to build some muscle. Obviously I have to add in more carbs, but do I have to do "low" fat? Can I do a 30/30/40 thing, or when it comes to muscle building is the lower the better? I'm really hoping it isn't because fat is my fav food group

thanks,
Meg

Meg, while visiting abcbodybuilding this week I read this article that probably has all the info you're looking for.

Self Analysis Part Two - Nutrition & Supplementation - check out the Mass section and the meal frequency / composition information.

Cheers,
Nat

I really appreciate the info Nat!
Thanks,
Meg

*lol*, so did I, Meg! To me, ABC is like the proverbial kid in the candy store!

N

I love the internet and especially these forums. Because of the information I can find through them I actually (for the 1st time) feel like I can control what happens to my body. I am responsible for how good I feel, and while I don't always do what I should, I know what to do!! Hehe, like I know a secret that most people don't know - what is best for my body.
Three cheers!
Meg

I seem to be on this subject a lot. Right now I seem to be somewhat maintaining a 40% protein, 30 carbs and 30% fat... is that ok? I've noticed other BFLers doing 20% fat and am wondering if it makes a big difference, and if it does - how the heck do you do it? Most of my fat comes from the "lean" meat itself.. and though I could eat less than 2% fat milk and cottage cheese it would be gross.

I really want this BFL experience to be awesome...even if it means trying to cut back fat more if I have to.


Meg

Meg, from what I've learned it seems to be the change in macronutrient ratios that makes the biggest imapct.

Going from 60% fat to 30% is a big change. Going from 10% carbs to 30% or 40% is also a big change; same for protein. Looks like you're doing more of a modified Zone, and this is where my breakdown seems to happen most naturally.

Cutting down to 20% might make a difference; it might not. The only way to find out is experimentation Personally, 20% is tough for me, but then again so is doing 40% carbs!

Nat

that makes a lot of sense, I'm going from like 60-70% fat to 30 so it's bound to have an impact. Thank you.

Your new pic is really cute btw.

take care, Meg

Cam someone please explain to me how you work out the quantity or portion of carb if you do 40% protein and 30% carb? All I see in the book is a fist and a palm size so do I go bigger than my fist for protein and smaller for carbs or is there some other accurate way of working this out?

I use fitday. The book uses "portions" but I think that the carbs are higher than 30% if you go that way and I personally just want to keep track with percentages because I would sneakily make my carb portion bigger than I am supposed to.
Enter your foods in at Fitday.com and then fiddle around with the amounts of food eaten until you get it right. I find that I have to enter in as a "custom food" most of the food I eat, which is a pain but then it's nice to have the brand that you eat or the food that you made. If you can't find the nutrition content for something you have you can look up the ingredients separately at

http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl

I try to keep the percentages at each meal, so if I have 3oz turkey=24g protein and 0carbs then it goes perfectly with my WWpita which is 27g carbs and 6g protein. Add lettuce a few olives and mustard and there's a meal. Once it's calculated you know every time. There is just a bunch of fiddling to do in the beginning. If I have oatmeal then I accompany it with a protein shake..and if I put milk in the shake instead of water I have to add another half scoop of protein.

good luck,
Meg

The Protein shake that I have has some carbs in it. Does yours? I cannot seem to find one that doesn't have carbs added.

I use NitroTech and it has have 3-4 carbs per 22g of protein, it's the best tasting of the commercial brands that I've tried. I also have plain whey protein bought in bulk (I think at bulkfoods.com) which is 2 carbs for 32g - but it's disgusting mixed with only water, it's excellent in milk (carbs) with some splenda and a dash of vanilla.

Meg