Diet Ratios & Percentages

With dieting, something I often get asked is ratios of macro-nutrients. I don't use ratios, all you need to worry about is getting enough protein, getting enough carbohydrate (depends on your training volume and general activity level) and then filling in the rest of your calorie requirement with mostly sat/mono fat. You should be thinking in terms of actual gram numbers, not ratios. If you wish to think of ratios, I would say the optimal ratios for testosterone production for those who are interested would be:

- 20% Protein

- 30% Carbohydrate

- 50% Fat (45% saturated, 45% monounsaturated, 10% polyunsaturated with a 1:2 omega 3 to 6

ratio)

Now we are going to count all of our macro-nutrients, but in theory, you don't need to. The reason why we are is because it fits simpler with most modern day counting systems. Most are in-fact, incorrect, for example protein is not 4 calories per gram, carbohydrates are not 4 calories per gram and fats are not 9 calories per gram. We simply use these figures because they make it easier to count. The protein is way off and the carbohydrates plus fats are just rounded to the nearest, different forms of macro-nutrients ie glucose digests at a different caloric intake to lactose and so on. This will complicate things for most and this is the reason why I stick to the 4-4-9 system even though it is not actually accurate.

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