i am currently doing a cycle training with strength and power. The ratio is 50% protein , 30% fat, and 20% carbs. the problem is it doesn't say how many calories. I like the thought of dividing fat and carbs at different meals. It also doesn't say what foods to eat. Can anyone give me guidance the workout is every other day with bodyparts twice a week.

Dave - I'd contact Bev headquarters and ask an advisor for the food breakdown. I did a similar routine with the hypertrophy/power/strength cycle and I was advised to try the Gain/Harden diet along with the program - but my advisor sent me the diet. Call Beverly. The BMJ article you are referring to doesn't give a breakdown of the 50/30/20 diet.

I don't see either of these guys on here, but does anyone else have a copy (or link) to details on the 50/20/30 diet? I get the conversions from calories to grams/ounces, but I'd like to see the recommended sources (e.g. white potatoe vs. sweet vs oats)

Thanks!
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quote:

The ratio is 50% protein , 30% fat, and 20% carbs.

I would not advise this type of diet for offseason gain and here is where Jason and I feel this diet is abused, where body builders are carbophobic. This is definitely the overdose of protein because an off season diet would be in excess of 3,000 calories, especially if you're over 150 lbs. Yes, you eat muscle to gain muscle, but this would be going a little too far. At this point, protein shouldn't be higher than 35%. With that ratio, a 3,500 calorie diet would still be taking in over 300 grams of protein.

You can do it on a cycle of one day per week, being about 2200 - 2500 cals.

As for one major difference with sweet vs white potato, fiber.

Cardio? As much as we hate that word, I believe it should be part of an off season program. Why? Conditioning.

LOL! i agree with everything frank posted.

You mention being on a strength and power program, then want to do the 50/20/30 diet, those two dont go together in my opinion. 40/45/15 or 35/50/15 will work well for strength and adding muscle, fat will be minimal IFFFF you eat clean and dont overeat your protein, thats one of the biggest mistakes.

Protein, 1.5 x LEAN BODY MASS per day spread over 6 meals, if you train 4-5 x per week for more than an hour and do a lot of drop sets and negatives then do 1.75 in protein reqs.

Carbs: 2.35 x LEAN BODY MASS for saturation point, then pull 100 to 150 for cutting and staying lean, want to be full and hard, keep them at saturation, divide them over 6 meals, I use white potato twice per day even on a cut, ever heard of the potassium/sodium pump, add some sea salt to white potato, tell me it doesnt improve you cosmetically almost instantly after ingestion....white potato is loaded with potassium, loaded....

Fats 15-20% of total caloric intake from the two above.....

I dont even concern myself with calories, I just set up these ratios they will get you where you need to be because its based on your LBM.....

good luck

I would agree with JTheo. I think that for a "strength/power" SPECIFIC goal, with some attention to fat loss, that the 40/40/20 diet would be superior for most individuals.

The 50/30/20 split puts the body in an "on the fence" balance where the body is using fats as the major source of energy and energy conversion while at the same time holding on to the lean tissue storage.... but that is not the goal when you want a diet specific to "strength and power"...

To help with staying leaner on the 40/40/20 diet split, use fibrous carb sources such as Oatmeal, Yam/Sweet Potato, Brown rice, Black/red/kidney Beans, and of course green GREEN veggies-o-plentiful.