From Caslon9000's post at http://www.realjock.com/gayforums/436843/
"The key really is that it's calories. It's not the content of fat or carbohydrates, it's just calories."
True enough for losing weight with no particular emphasis on fat / lean ratios. But
, if you're more concerned with lowering body fat than losing pounds, there is a way to maximize results. I was given this in December by a sports physiologist at a college football powerhouse. He referenced the studies but I can't find that page.
Higher protein and a combo of resistance and cardio in the same workout
will burn fat and encourage muscle growth faster than regimens that put the emphasis on achieving just one or the other goal.
Total calories need to be calibrated to whether you want to drop or maintain weight, and your target rate of loss. Simple calories in, calories out. (I've been happy with http://www.fitday.com
where you can get decent calories-per-minute for exercises, nutrition data on a huge range of foods, and log everything very easily.)
Those calorie ratios are 40% protein, 30% carbs, 30% good fats.
The exercise ratios, based on total calories burned in a workout, are 40% by resistance work, 60% by cardio. Daily ratios are less important than your average over 3 to 5 days.
I think alot of CrossFit athletes follow this. It's working great for me. Hope it helps.