Ratios For Abs

 

Hi FitBuzzers

 

As a part of ‘Reminder’ week at Fit Buzz, I thought it

would be a good idea to ‘remind’ you about the

simple way to workout your macro-nutrients for your

meals. Now, here’s a recent Fit Buzz statement you’ll

remember…


Total calories = How much you’ll lose or gain

Macro-nutrients = What you will lose or gain

 

And you need to keep that at the back of your mind

at all times in this lifestyle.

 

The easy way to work out your macro-nutrients

 

All you need to do is take your caloric intake for

the day (e.g 2700) and multiply it by the percentage

of each type (Carbs, Fat, Protein)

 

A good base percentage to become strong, lean

and sexy would be:

 

 

  • 55% Carbs
  • 15% Fat
  • 30% Protein

 

 

For each meal.

 

Now what you need to do is take a note of this golden

rule:

 

 

  • 1 gram of carbohydrate  = 4 calories
  • 1 gram of protein  = 4 calories
  • 1 gram of fat  = 9 calories

 

 

And the formula is as follows…

 

(Based on a 2700 daily calorie intake)

 

55% Carbs: (0.55) X 2700 = 1485 calories from carbs

1485 carb calories/4 calories per gram = 371 g. of carbs 

 

30% Protein: (0.30) X 2700 = 810 calories from protein

720 protein calories/4 calories per gram = 202 g. protein 

 

15% Fat:        (0.15) X 2700 = 405 calories from fat

405 fat calories/9 calories per gram = 45 g. of fat 

 

These are the ratios for the day (as well as for each meal),

other than those that you eat in the evening, if you’re on a

super shred as detailed in the recent meals from the meal 

plan update at the end of last month.

 

The ratios aren’t set in stone, but are a great base to work

off if you’re on a shred. I’ll probably include this in that

excel app I talked about yesterday too, to make things easy

for you.

 

Stay strong, stay lean, stay sexy!

 

Shaun

Stayfitbuzz.com

 

P.S.

 

The email archives <<<

 

The Fit Buzz programs to help you get strong, lean and sexy:

 

#1 No Nonsense Butt Building

#2 Meal plans and workouts for abs

#3 Fit Buzz Pull ups program

#4 Budget Foods for Abs

#5 Unique Bodyweight Exercises

#6 Guide To Necessary Supplementation

 

 

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