There is no proven science that would give exact numbers as to what ratio is correct. Every 'body' is different. Everyone reacts to food in a different way, and of course exercise.
Today people often follow a trend of 70% Nutrition vs 30% Training, well at least they think they do.
If like me you're up for an average of 17 hours a day, and on a big day of training you hit at least 2 hours worth of exercise, there is still 15 hours to make poor nutritional choices.
Personally from my own experience I would go more by 90% Food vs %10 Exercise. That means you aim to hit your macros(macronutrients e.g. Protein, fats and carbohydrates) 7 days a week, and maintain a progressive training approach. You eat to maintain your training goals and active lifestyle, not body fat.
Earlier this year I put an experiment to the test. My current training regime at the time Consisted of 6 out 7 days training, during which I instructed:
Les mills Grit Strength, Cardio and Plyo (30 minute High intensity interval training class), 3 Core classes, 2 Bodypump classes and 4-6 of my own lifting Sessions.
I aimed to hit my macros on a daily basis, but wasn't entirely strict on what I ate. I consumed foods away from what I would describe as healthy on occasion. Even when clocking up over 10 hours worth of exercise whilst working in a physical job, I never seen a noticeable drop in body fat %. That being said even whilst being exceptionally active, my body composition barely changed. This should reach out to everyone who has struggled with their weight over the years, and has seen little to no results. You are what you eat. If you fill your body with poor nutrition you will get poor results.
During my experiment I Followed a variation of the zone diet which had me hitting 5 average meals of 35G Protein, 45G carbohydrates and at least 15G+ of fat. I ate no processed foods. Just animal sources of protein, Complex Carbohydrates, some simple and lots of fat. I drank Tea, Coffee, Milk and water. and was taking Pre-trainer. I seen a significant Increase in Strength, Speed, Recovery and just overall wellbeing, Not to mention a massive reduction in BF%. It is a great feeling in the first week when you lose that horrible swelling in your stomach from excessive poor carbohydrates!(Glen Todd!)
The blogs main picture is the progression of 1-2 months worth of discipline, hard work and of course..
The Training 🏋 VS Training & Nutrition 🏋🍽 continuum..
No Diets🚫
No shortcuts🚫
No going hungry🚫
Just sticking to something long enough to make a change ✅
This is my own story, as aforementioned at the beginning of the blog, everyone is different, But without control of the food you consume on a daily basis, you are stunting any real goals in any field of fitness...
Thanks for taking the time to read this and of course for visiting my page
MTPT