Inquiry: My diet

[HolyRamenEmpire]

-Cutting from 165lbs (to 151lbs,,, or to 147lb)
-12 cals per lb of bodyweight
-12 x 165 = 1980 calories

If I go by 40/40/20 ratio:

1980 cals 40/40/20
792 cals from Protein
792 cals from Carbs
396 cals from Fat

792 cals / 4 cals = 198 grams of Protein
792 cals / 4 cals = 198 grams of Carbs
396 cals / 9 cals = 44 grams of Fat

(For boxing, I need to cut down to under 151lbs or under 147lb.)
(For mma, I can be around 155lbs or 160lbs.)
(Boxing comes first this year.)

198 grams of Protein seems a lot.
Is this calculation right?

In general, my training consists of.

Mondays:
9-10am = weight lift
1-3pm = boxing
4-6pm = kickboxing
7-9pm = wrestling

Tuesdays:
3-6pm = boxing/kickboxing
7-9pm = running

Wednesdays:
7am-8am = boat rowing
8am-9am = weight lifting
4-6pm = boxing
7-9pm = running

Thursdays:
3-6pm = boxing/kickboxing
7-9pm = running

Fridays:
9-10am = weight lift
1-3pm = boxing
4-6pm = kickboxing
7-9pm = wrestling

Saturday:
No time to exercise much...

Sunday:
Rest!!
=

What's the best ratio for me...? Best calory in-take? Best workout...? Jodii?

I like to eat tuna, chicken breasts, seaweed, eggs, lettus, tomato, fish, brown rice, wheat bread, yogurt, soy milk, water, chocolate, banana...

[HolyRamenEmpire]

I got alternative ratios...:

P:C:F ratio

P: 40%
C: 50%
F: 10%

(Is the % for C too high?)

-----------or--------------------------------------------------

P: 25%
C: 60%
F: 15%

(Is the % for P too low?)

And the aim calorie = 3000.
With aim of 3000,
25% P would mean = 750 calories = 187.5 grams

60% C = 1800 calories = 450 grams
15% F = 450 calories = 50 grams

If I lowered the P to 20%, I'd get 150 grams,
which seems right if I go by around 1 gr of P per 1 lb of body weight.

I'm not aiming to be a body builder...
Phil Baroni tended to go for eat a lot more of protein...
Randy seemed to say not that much is actually necessary...

I'd go for less than 200 grams of protein...
meaning less than 800 calories from protein...
My maximum protein % would be 40...
while I feel closer to the 20 or 25%...

The major problem seems to be:
this "Cut - 10-13 cals per lb of bodyweight" indication.
Which invalidates the aim of "3000 calories".

Instead, I get:
165*13 = 2145 cal
165*12 = 1980 cal
which feels pretty low.
I guess that's what I need to really cut...
I guess I'd gradually lower the cal to 2145...
maybe take 2 weeks to get down...

For 2145 grams,
25% P = 536.25 cal = 134 grams
(close to .9 grams per 1 lb)
60% C = 1287 cal = 321.75 grams
15% F = 321.75 cal = 35.75 grams

I guess some people will advise me to take more protein?
As a mma fighter needing to lose weight while not losing strength (even get stronger necessary muscles), do I need "that much protein"?

To get 200 grams of protein, I'd need to set the P% to around 37%.
If I set the Fat to 15% (I'm speculating that the general range for Fat% is 10 to 20%), then C would be 48%. (This ratio is close to the first alternative idea.
P:C:F = 40 : 50 : 10.)
-------
P:C:F = 37 : 48 : 15.
-------
P:C:F = 25 : 60 : 15.
is the previous ratio.
-------

What's good/bad for what? Why?

(Note, I mainly eat Japanese food, meaning 2 to 4 bowls of rice per day (most days of the week). I eat a mixture of white and brown rice (maybe 2:1).) (I'm hoping to get a lot of the protein through natural food... and that would involve me getting quite a bit of carbs... (I'll try to get good carb diet of course...))

So, the basic dilemma is between:

-------------------
P:C:F = 37:48:15
-------vs----------
P:C:F = 25:60:15
-------vs----------
(or alternative ratios...)
-------------------

Also,
what nutrition calculation/monitoring program/software do you recommend, if at all? (What's cheap and good...?)

[smacktime]

I've dropped to under 2000 cals a day and it's been no probs, though with your intensive training you'd probably feel really weak if you dropped that low??

[HolyRamenEmpire]

smacktime, I don't know your weight/diet/workout situation... but I guess you're not too far off my weight range? Then I guess I should stay above 2000 cals... But how much above 2000 should I be at? Would 2100~2200 cals be too low?

Hmm...

[smacktime]

HRE,
Don't ask me about the maths!
I've got quiet abit more weight on than you. 165 is my goal weight!

You could always go to a large gym where they have nutritionalists (sp?) to get the math sorted out..

Have you seen any good pocket sized calorie counter books (in Japanese)? I'm looking.

[HolyRamenEmpire]

I don't know about nutrition books. You could find a few Japanese calorie listing via google if you type in "calorie hyo" (in Japanese). I'd just stick with foods that indicates their calorie content or the ones you have fine idea about.

For my case, I tend to avoid going to a large gym as I don't want to pay a bunch of money. I know a nutritionist but she's not a sports nutritionist yet. I just want to get the starting point right and go from there.

[smacktime]

Me too with the gym. Our city gyms in Nagoya have dropped the price from 2000yen a month to 1600 yen now!
I go about 5 times a week so it's about 80 yen a time!
Who said Japan was exy?

[HolyRamenEmpire]

Japan can be pretty cheap. My city gym is 70 yen an hour. I lift for an hour, so 70 yen at a time. The food can be cheap if you find the right supermarkets and go at the right times. $100 per month for food for a family of maybe five or six is possible. Just have to be wise. And in terms of amount, Japan can allow people to keep the diet minimal. The land is expensive in the center of cities but just avoid that. The transportation system can be expensive but if you get an okay job, that'll cover much of the transportation cost. So forth~. Wee~.

[smacktime]

Japan can be pretty cheap. The food can be cheap if you find the right supermarkets and go at the right times. $100 per month for food for a family of maybe five or six is possible. Just have to be wise.

Man $100 bucks a month? US dollars? That would be only 11,000 yen! My family ( me, wife, & sons (3yo & son 1yo)) Eat very healthily and my wife shops pretty wisely, we'd probably spend more in the vincinity of 5000K a week and that's being conservative! $100 a month I think would be nothing more than a rice, miso and nori diet!

How big's your family Holy Ramen?

[HolyRamenEmpire]

Man $100 bucks a month? US dollars? That would be only 11,000 yen! My family ( me, wife, & sons (3yo & son 1yo)) Eat very healthily and my wife shops pretty wisely, we'd probably spend more in the vincinity of 5000K a week and that's being conservative! $100 a month I think would be nothing more than a rice, miso and nori diet!

How big's your family Holy Ramen?

My "family" constitution in Japan right now is 3 (including myself). But $100 per month for a family of 4 or 5 is apparently very possible (maybe also for 6, depends on the family I guess, lol).

I've seen it explained out on TV shows where they show low income families "living smart". They find the supermarkets where they sell good amounts for 100 yen. They buy in loads and use the freezer a lot so that they can keep using stuff for a month.

In my case, my local supermarket sells chicken breasts for an okay price. between 30 and 48 yen for 100 grams. And the tofus are pretty cheap too. I center my diet on chicken and tofu. Then find good deals for the vegetables and whatever else to make the meal more healthy and varied.

I surely can find a better deal if I look for it. Also, there's the element of luck. If you live besides a good supermarket, that helps. I may be able to find a cheap place 25 min from home by train, but I'd often prefer just going to the place 3 minutes from home.

For example, spinaches can go up to like 135 yen/1 set in one supermarket. Then you look around and 5 minutes away there's a local farmer's market selling one or two sets for 20 yen. Just keep finding that kind of places, and soon, you economize a good load of money.

In my case, I often end up wasting the saved money buying snacks or books or somethin, lol. Agh~.

[smacktime]

Now I get you! I've seen similar TV shows.
Chicken Breasts are so cheap here, I live off them too and fish, tofu too.

[HolyRamenEmpire]

In my own experience, I think $100 or $110 is enough to feed a family of 2~3 for a month around Tokyo. The key is to minimize the snacks/junk foods, to not eat-out, rarely use the convenience store, drink a lot of water, find local dealers that sell stuff for cheap, buy stuff when they are discounted, utilize the freezer, and eat a lot of chicken :)

[HolyRamenEmpire]

To maintain:
"18 Calories per pound of desirable body weight for strenuous activity."

My 1st goal: 69kg = 151.8lb x 18cal = 2732.4cal ~~ 2700cal
My 2nd goal: 66kg = 145.2lb x 18cal = 2613.6cal ~~ 2600cal

To cut, I'd go down from there.
I want to go down gradually from 75kg.
Should be fairly easy...

I'll start from 3000cal, then go down to 70kg,
at that pt, lower cal to 2700cal or 2600cal to turn 66kg.

Basic PCF ratio: 30/50/20

Cheers.

[Jodi]

Hi HolyRamenEmpire

I was wondering if you took a look at this thread at all?

http://forum.kakutougi.info/showthread.php?t=625