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Old 12-30-2008, 02:36 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,750

This post may seem odd at first glance, but I am getting anal with my diet.

I used nutrient to figure out my fat ratios and then I used protein bioavailability scores to estimate the amount of protein I actually digest from what I eat.

I then workout out a new diet which I think is superior, and cost the same thanks to taking out more expensive foods but with added BCAA content.

Old Diet Plan:
Calories 3863
Fat 149: Saturated 26.3%, Mono 42.3%, Poly 31.4%, Omega 3 to 6 ratio 0.46
Carbs 388: Fiber 51, sugar 132
Protein 245: essential amino acids 112, leucine 28
Estimated digestible protein 158: EAA 82.6, leucine 21.3

New Diet:
Calories 2986
Fat 85: Saturated 30.2%, Mono 36.9%, Poly 33%, Omega 3 to 6 ratio 1.23 (awesome!)
Carbs 341: fiber 38, sugar 111
Protein 221: EAA 123, leucine 34
Estimated digestible protein 153: EAA 100.8, leucine 30

Things I was trying to do and I accomplished:
Keep sugar at no more than 15% of total calories.
Improve Omega 3 to 6 ratio
Keep fat at around 25% of total calories.
Lower calories while increasing EAA and leucine
Lower protein to around 1 gram per pound of bodyweight. My bodyweigh it 190 and my lean mass is around 171, my protein is 221 with at least 153 being assimilated well. So the averages are pretty close to a 1 to 1 ratio.

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 12-30-2008 at 02:42 PM.
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