New to HIIT wondering about proper macronutrient ratios?

Question

so for 30 mins 4.5 times a week I sprint for 30 seconds and lightly jog for about 90 seconds. I go 2 days of HIIT then rest one day and then go 2 more and rest one and so on. My questions are: is that too many days a week? Also what should my ratio of macronutrients be? Also should I lift at all during a fat cutting stage? I'm satisfied with the amount of muscle I have but I really want to get into that single digit body fat.

I've read a lot of articles and they all seem to say different things so any sources or articles about it would be helpful. Also I don't give a **** if you think I should have a "positive body image". Any opinions like that keep to yourself please.

okee thx so far what about the other questions am i overtraining?

okee u two are saying diff things at first i thought u meant 50% carbs so i donno who to believe =|

Answer 1

try to hit 50% protein, 30% carbs and 20% fats to decrease body fat. you want to keep the carbohydrate intake pretty low to keep insulin levels low and stable. controlling insulin is the key to reducing the body fat and increasing muscle mass

Edit:

of course you have to continue to train when cutting. if not then test levels would decrease, growth hormone output would decrease and the metabolic rate would decrease along with your total daily caloric expenditure. which is the exact opposite of what is needed to decrease body fat

lol to the guy bellow me! protein causing fat gain, now I've heard it all. I guess all of us bodybuilders have been dieting down for shows incorrectly for the past 50 years with our high protein diets. I guess the next time I want to get down to 6% body fat I should eat a big bowl of pasta!...LMAO diets containing 50-70% carbohydrates is exactly why over 60% of the adults in the US are overweight.

a 16 carbon fatty acid molecule will provide about 140 units of ATP a similar chained glucose molecule will provide less units of ATP. 1 grams of amino acids provides 1 unit of ATP. proteins do not cause fat gain they are too inefficient to increase body fat. the body has to expend more energy converting a amino acid to glucose and then to a lipid then it gets in return....this is basic physics

Answer 2

LV is correct about the macronutrient ratio, when dieting down for bodyfat reduction, it's universally agreed in bodybuilding circles that carb reduction is what is needed. Typically, during mass building phases carb intake is increased as carbs supply the body the necessary calories for muscle building and acts to spare protein (prevents aminos from being converted to glucose). But, it also increases bodyfat at the same time. This is well known with bodybuilders who are conscientious about their bodyfat percentages.

So, the idea then is to reduce caloric intake enough to start burning bodyfat. This reduces the body's ability to build muscle as quickly, but the idea is to retain the muscle mass you gained during the mass gaining phase but reduce only bodyfat. Reducing overall calories while retaining the aminos (protein) to maintain muscle mass is key, and the calorie reduction comes from carbs. Fat intake should remain about the same since fats are essential for the production of all hormones, including testosterone and GH. The idea is to strike a balance between bodyfat loss and muscle retention, and that's something that's very individual.

To illustrate, some bodybuilders go as far as completely eliminating carb intake (something I personally do not recommend, but it can be effective), putting their body's into ketosis. If done correctly, this can reduce bodyfat levels quickly while retaining bodyfat. Keto is something Toney Freeman swears by. Of course, you're not going to want to do HIIT while in ketosis.

Answer 3

roughly 50-70% of your diet should be carbohydrates, 15-35% should be protein, 15-25% fats, and douse in a good 15% of lipids where you can.

I'm a National Academy of Sports Medecine certified Personal Trainer, thats what they recommend. And as a general rule, they're pretty dead on.

Thing with magazines is, they're written by people in cubicles who don't really know what they're talking about. They just write it to make it sound good, and you can do that with just about anything.

Carbohydrates are your bodys main source of fuel. If you get in too much protein and not enough carbs, your body will use the protein for fuel, but the Carbon skeleton left behind from the burning of the protein goes to fat.

Hope this helped!

Answer 4

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Answer 5

he metabolic powers particular foods have to make your body burn more body fat.” It is a way of rating foods, primarily based on “how a lot of calories your body is going to burn just breaking down the nutrients every single time you consume a certain food.”
Therefore, you are not alone in this battle.