Hi Scott, might I ask what are some high protein diet examples? Also, what are the % ratios in protein, carbs and fat should one take for a high protein diet? Some info about me: Weight: 82kg Height: 184cm BF%: Around 20 or less? Resting BMR: 1978.30; In motion: 3066.37.

P.S. Could you explain on resting and in motion BMR? Not quite sure what it means :\

Thanks so much in advance! :D

Hi Kev, 

First off resting BMR = Total  amount of calories you need per day to maintain your CURRENT weight without doing any physical activity. Basically living your daily " average " life.  

In Motion, simply means performing the " exercises 3-5x a week " or whatever you chose under your activity level. Granted you might not burn 1000 calories per workout, the fact that you go consistently, will make your body burn more just sitting at your computer hours/days later. Consistency is key to keep that fat burning furnace in check. 

High protein would mean about a gram or more per lb of body weight as a general guideline.

82 kg x 2.2 (lb conversion) = 180 lbs.   Therefore aim for 180grams, and once fairly serious into your training you can even up it to 1.5x your weight, somewhere in the 270gram range.  

Great response Paradox! Spot on man!!

Hey Kev! I will just build on what Paradox said.

The reason why I have a IN MOTION and AT REST is because you might get a better idea of daily calories burned if you average them togther.

See if these macros work for you.

Weight: 180lbs

Bodyfat %: 15% (my guess)

Average BMR: (1978 + 3066) / 2 = 2522 calories

Lean Weight: 153 lbs

Protein: 153 x 1.5 = 230 grams (920 calories)

Carbs: 228 grams (909 calories)

Fat: 153 x .5 = 77 grams (693 calories)

Calories: 2522 calories

This is a good starting point. For LEANER gains, I would drop the carbs as low as 150 and then pump the protein and fat up to make-up for the loss in calories #HTH

Hmm.. Okay I will! I've been sort of following what Paradox has suggested, which is to try and take my carbs from mostly veggies and only starchy carbs after workouts, except for breakfast, where I have a cup of cooked oats. Apart from that, it's mostly veggies and lean protein sources for the rest of the meals. Just wondering though, for the 150g carb intake, does fiber and sugar count as well? Or is it just active carbs that goes in to said 150? Thanks for the reply btw! :D

Good to see you've been following the plan, how you finding it? In terms of carb intake fibre and sugar will count as they are carbohydrates. 150g of carb is hard to keep to but it will be worth while when you drop body fat.

Well, I can't say too much for now, as I've only just started for a few days. Oh ya I have a Quest bar as a snack every day. Is that alright? Well since fiber and sugar counts, I guess all I have to see are the total carbs then right? I am currently trying hard to see how much carbs I'm taking in, since I'm always eating in school most of the time. I hope it is somewhere between 150-170/180-ish though..