Bodybuilding Forums

Is there such thing as an ideal protein to fat ratio? I've noticed that Mark gets a LOT of fat. For example, making percentage calculations from his "What To Eat To Build Muscle - Day 1" post, his percentages of calories from protein, fat, and carbs are as follows:

Protein: 25%
Fat: 70%
Carbs: 5%

Should you shoot for a ratio like this? Or does it not really matter as long as you're getting enough protein and enough calories overall? Any thoughts would be appreciated. Thanks!

Good question, and you will hear different answers from different people. In my honest opinion, a good building workout should incorporate even amounts of protein, carbs, and fat. People often use a 40-30-30 (Protein-carb-fat) ratio. A good cutting workout is 40-40-20.

The ratios can be different depending on

your goals
where you are in your dietary and exercise plan
your specific tolerance for carboyhydrates

I wouldn't say there's a universal ratio which is optimal for everyone. But there are guidelines that emerge if you are following the M.A.N.S or a similar plan. If you want a detailed exploration of the topic I'd reccomend you purchase the book or e-book The Anabolic Solution b Mauro DiPasquale, MD.

i am confused by Mark's high fat also. i think that he states that as you get closer to your goal that you should start to cut back on the fat, but he has an 8-pack and more. i do know that while i eat high fat, medium protein, and ultra low-carb , i feel good. i am 125 pnds and about 13 % bf. i do want to get leaner, so insight is welcome. another question: what is the carb count of ground flax seed? some say zero per two tbls, others say one gram per two tbls.

What Mark does is a variation of a ketogenic diet. High in fat, mid in protein, EXTREMELY low in carbs. Your body typically looks to two sources of energy: Fat, and carbs. Normally, your body uses carbs and converts them into glucose, which runs through your body. This is a VERY important process for your fueling brain functions. If you significantly cut down the carbs in your diet, you liver will convert fats unto "ketone bodies" which, in the absence of carbs, replace glucose as an energy source. It's essentially a form of starvation, which teaches your body to cut fat because it does not have any other option for energy.
Often, people who are not in solid shape, and those who are not hardgainers, probably want to stay AWAY from such a diet. Mark's solid physical shape, hyperactive metabolism, and muscle mass allow him to burn fat much quicker than the average person, which is why such a diet would be EXTREMELY beneficial for him. Fat is a much greater source of energy than carbs are, so Mark can actually work out harder, lift heavier, etc. because his body is incredibly efficient at using that fat as an energy source.
I hope that clears up some confusion.

As Taoist mentioned - there are many different "ratios" at play, and a lot of the results you will see are dependent on:
1) Your goals
2) Your body type/weight

Thanks for the input hardyb!

hardyb wrote:Normally, your body uses carbs and converts them into glucose, which runs through your body. This is a VERY important process for your fueling brain functions. If you significantly cut down the carbs in your diet, you liver will convert fats unto "ketone bodies" which, in the absence of carbs, replace glucose as an energy source. It's essentially a form of starvation, which teaches your body to cut fat because it does not have any other option for energy.

So, with the glucose being cut out and running on ketone bodies instead, would that have any effect on "fueling brain functions?"

No - carbs and fat are both sources of energy.