Macro ratios

[Pseudonym]

I've noticed a number of people mentioning their macronutrient ratios recently. It seems to be back in fashion! So...

Do you care about getting your calories from the right ratio of protein/carbs/fats? If so, what macro ratio do you use?

[jokerized]

Looking forward to reading the replys on this. I am currently trying to figure out the right macros myself, sticking to them is fricken hard though!

[bang_bang]

when im bulking i just make sure i eat more than enough of everything.. when im dieting down i aim for 60/30/10 carbs,protein,fat

[rovr4on]

when im bulking i just make sure i eat more than enough of everything.. when im dieting down i aim for 60/30/10 carbs,protein,fat

hey bang, isnt 60 for carbs quite high for cutting?

40/40/20 would be better wouldnt it?

[Chemo]

Generally 40/40/20 or 40/20/40 p/c/f

Heading away from low carb diets now though.

[bang_bang]

when im bulking i just make sure i eat more than enough of everything.. when im dieting down i aim for 60/30/10 carbs,protein,fat

hey bang, isnt 60 for carbs quite high for cutting?

40/40/20 would be better wouldnt it?

it is quite high but after trying 40/40/20 and then an even lower carb diet i actually found i lost fat easier eating MORE carbs and less protein! i think a lot of people overdo protein when they are dieting because they are afraid of losing muscle. i find higher carb diets easier to adhere to as well

[rovr4on]

you heading away from low carb diets during dieting chemo? why is that? do you consider 40% carbs to be very low?

[rovr4on]

when im bulking i just make sure i eat more than enough of everything.. when im dieting down i aim for 60/30/10 carbs,protein,fat

hey bang, isnt 60 for carbs quite high for cutting?

40/40/20 would be better wouldnt it?

it is quite high but after trying 40/40/20 and then an even lower carb diet i actually found i lost fat easier eating MORE carbs and less protein! i think a lot of people overdo protein when they are dieting because they are afraid of losing muscle. i find higher carb diets easier to adhere to as well

ok, maybe do 50% carbs haha

what are your macos when bulking you think? must be uber high carb?

[bang_bang]

i havent worked it out but i dont think ratios change too much i just eat larger servings.. i aim for atleast 400g carbs 200 protein 100 fat. iv put on 5kg since feb so hopefully atleast 1kg of that is lean muscle :pray: :pfft:

[Chemo]

you heading away from low carb diets during dieting chemo? why is that? do you consider 40% carbs to be very low?

Yeah trying to lean out, and I feel my body just doesn't go well with low carb higher fat diets. I like being able to eat a bit more as well as carbs having less cals per gram etc.

Na i dont think 40 percent carbs is low at all 10 percent is low!

Craziest cut diet ive done was meat n veg 60/30/10 @ 1800cals, worked well leanest (smallest) ive been.

[rovr4on]

you heading away from low carb diets during dieting chemo? why is that? do you consider 40% carbs to be very low?

Yeah trying to lean out, and I feel my body just doesn't go well with low carb higher fat diets. I like being able to eat a bit more as well as carbs having less cals per gram etc.

Na i dont think 40 percent carbs is low at all 10 percent is low!

Craziest cut diet ive done was meat n veg 60/30/10 @ 1800cals, worked well leanest (smallest) ive been.

But you got best result of losing fat, in saiyng that tho does seem a bit rough 1800cals, f*ck that...do you lose quite a bit of muscle eating so little?

[Chemo]

Yeah was borderline low, I was only 70ish kg at the time though.

I didn't lose a lot of muscle but i didn't gain any either. When I went to gain as well the fat store came much faster x____x

[JOSEF RAKICH]

40/40/20

[deepmen15]

Yeah was borderline low, I was only 70ish kg at the time though.

I didn't lose a lot of muscle but i didn't gain any either. When I went to gain as well the fat store came much faster x____x

I kinda face simmilar problem... guess u need to focus on nutrition and leaner gains..anything rapid gives me undesired results... Tried Keto lost fat..but lost muscle too :pfft: ..Also my nutrition count wasnt that great..Now ( after 5 week break) I log my diet and watch my calories sources...Guess its helping me ... Havent lost any weight or strengh..and I am slowly getting leaner...trying UD2 :roll:

40/40/20

Have you always been using this ratio ... Do you bulk and cut??? or just focus on lean gains?

[Optimass]

Bulking = anything goes, just make sure eating regular and to full each time.

Once reach goal weight switch to something like ... 50/25/25 (p/c/f) and manipulate total calories weekly to maintain bodyweight.

Once have held weight for 3 months .... 60/15/25 and eating just under maintinance calories or there abouts. goal is gradual b/fat drop.

[Loochi]

:clap: Good to know people are conscious of their cals / macros..

Personally from reading some of the responses I really believe it's unnecessary to have 50% of your diet consisting of protein or 10% of it being dietry fat only :-s - Like when it comes down to lowering calories are you going to lower fats and carbs?? If so, how long can you keep it up for? You don't have much to work with..

Hormones will be messed up and energy levels will be down the shitter all because people want protein to preserve muscle (which in fact is the primary goal) and thinking that having fat in your diet makes you fat.. which is not true.. BUT you don't have to over do it either. Your body can only absorb so much protein and the rest goes to waste.. And the reason why fats are hated on is because 1g of fat is 9 calories as opposted to cho and protein being equal 1g = 4 calories

Carbs will help with your metabolism, taste better, cheaper, keeps the intensity in the gym off the roof.. If you are still doing the same amount of weight that you were doing before your cut, I don't see how you're losing muscle :?

The way I do it is, I never go below 20% fats in my diet because I would not want to lose testos etc etc, I want to feel great and keep my hormones in check.. Protein wise, I get a rough estimate of my body fat percentage by calipers or what ever method works for you.. I find out what my fat %age is, then I find my LEAN body mass (I work with lbs lol. American styles)

So my lean muscle mass, 0% fat (impossible ofcourse) I will be weighing around 64kgs.. or 141lbs.. I make sure that I have atleast 141g's of COMPLETE protein.. (Eggs, whey, fish etc etc) ..

So this leaves us with

20-25% fats,

LBM amount of COMPLETE protein

and the rest can be carbohydrates which will have incomplete proteins to add on top of your complete proteins.. (Eg, half cup of oats will have around 5g of protein, or two slices of wholwheat bread will have 8g of protein, these are incomplete)

This way you can slowly take out carbs when you feel like you stall... or add them slowly if u want to grow.. and not having to worry about having enough protein or fats that cna f*ck you over. I honestly love carbs, like they are so under rated.. :doh: But if what you use works for you, by all means go for gold. I just have been dieting for 31 weeks now and haven't lost the intensity in the gym and I feel great..

PS: this isn't a post to try and get more supplements :pfft: - thank you for that OP. Appreciate it \:D/ -But it would be good to give out some ideas for those that don't know much or interested..

[PeterDolan]

I'm off season so I'll give you what I'm doin'

I get between 30-40g protein per meal, 40-100g carbs 4 meals and 15-20g fat 3-4 meals of the day (except cheat meal where it can be up to 80g)

No idea how many cals I'm getting per day but I generally have 5-7 meals per day. Don't care too much for using percentages (not discrediting them)

[Phedder]

I tend to think more along the lines of Loochi and PD, working with grams of each macro rather than ratio. Never really understood the point of ratios, I'm much more concerned with reaching a set amount of each macro. Personally I shoot for 200g protein, 200g carbs, and 100g fats as a minimum everyday, even when dieting. That's 2500 calories, and at the moment I'm aiming for between 3500 and 4000 cals a day. Where that extra 1000-1500 calories comes from doesn't really bother me. Means I can eat whatever extra things I want and not worry about trying to balance out a ratio.

[Loochi]

Actually Peter that's what I used to do :pfft: - It's really nice if you just wanna get bigger and stronger, I actually aimed for the exact same way you just listed.. Funny how that works.. But I want to test something next year after this competition.. See if it works better.

[jokerized]

The general consensus sounds like 40/40/20 is a good place to start, then tweaking it to fit your personal goals.

[PeterDolan]

Actually Peter that's what I used to do :pfft: - It's really nice if you just wanna get bigger and stronger, I actually aimed for the exact same way you just listed.. Funny how that works.. But I want to test something next year after this competition.. See if it works better.

Is this secret squirrel?