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Post By Adi
Post By munch
Hi, what percent of my diet should be carbs, fat, protein.
Hi there, I am currently using a app on my phone witch allows me to convert my daily intake to a pie chart. I am not really trying to bulk up or anything I just want to try and be as lean and muscular as possible maintaining the same weight, what percent ratio's should I be looking for. For carbs, fat, and protein? Thanks
Workout days ideally want to keep fats low, somewhere around 50g total. Rest days you want to keep carbs limited below 100g, again 50g if you can make it. Protein throughout should be around 1-1.2g per pound of your own body weight. Calories should be roughly body weight in pounds times 15 minus 250 on rest days, workout days the same figure, without the subtraction of 250, plus an extra 500 calories.
These are simplified figures to help recomp of your body.
Thanks for your help m8, I was hoping someone would be able to tell me percentages tho. Ie pie chart style so on training days it would be say 40% carbs. 30% Fats 30% protein or what ever is best. Thanks
I don't feel that percentages are the best way, really.
James, what are the benefits of keeping fat low on workout days?
And I echo James' sentiments on this one; I don't think macros should be worked out by percentages.
The following link explains this well:
Calculating Calorie & Macronutrient Needs - Bodybuilding.com Forums
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Thanks guys, you have both really helped me out here, think I'll have to get the calculator out this weekend :-)
1. Find out what cals you need e.g 2000
2. 1 - 1.5g /lb of protein, so lets say you weigh 150lbs, so you take 150grams of protien, which is 150 *4 = 600 cals. SO now you know the protein percentage 600/2000
3. On non-workout as James mentioned go high ft and low carb. If you do 100 grams of carbs that 100 * 4 = 400 cals of carbs so 400/2000 is your percentage
5. That just leaves the fats, so fill the rest with fats i.e 200-600-400=1000 cals from fat = 1000/9 approx 100grams of fat, again you know the percentage
6. On workout flip this model and stick 50 - 100 grams for fat and fill rest with carbs
ta da...and for my next trick I'll show you howto get a 6 pack whilst eating a kebab :-)
i love how this has become pretty much gospel now, it IS a great baseline to start with, that's for sure... better than all the percentage based approaches and keeping nutrients/calories level on all days.
Originally Posted by munch
This is what I tell anyone who asks me, and yes its a good baseline. I just tell them to cycle the carbs, since if you go for the 'low carb' approach, they auto switch to Atkins, or just drop carbs without replacing the cals. This way I just tell them to eat everything they want, just rotate, start and then tweak. Having said that even I am struggling with cal intake now, since I am low on non-workout, and getting hungry....
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