What should my macronutrient ratio be?

[wherefromhere]

I'm trying to pack on muscle but at the same time not looking to gain weight in my abdominal area. I'm a pretty athletic guy just need a little bit more size. My issue is im trying to get a 6 pack but have a small layer of fat or the abs show they dont show like i want them to. My fear is having a carb heavy diet and having more fat added on. what should i do? thanks in advance.

[Emptylineup]

I'm trying to pack on muscle but at the same time not looking to gain weight in my abdominal area. I'm a pretty athletic guy just need a little bit more size. My issue is im trying to get a 6 pack but have a small layer of fat or the abs show they dont show like i want them to. My fear is having a carb heavy diet and having more fat added on. what should i do? thanks in advance.

if your more of an athlete than go with 50/35/15
or if your a bodybuilder than go with 40/45/15

carb/protein/fat

some people might say im wrong but it worked great for me.
p.s. casian protein at night is a good idea and cardio in the morning before you eat will help with that layer of fat.

hope it helps.

[belairdfence99]

I'm trying to pack on muscle but at the same time not looking to gain weight in my abdominal area. I'm a pretty athletic guy just need a little bit more size. My issue is im trying to get a 6 pack but have a small layer of fat or the abs show they dont show like i want them to. My fear is having a carb heavy diet and having more fat added on. what should i do? thanks in advance.

You probably should figure out how many calories you need a day to maintain your weight. Go to thedailyplate.com to figure that out. Then add 300-500 to that number to gain about a pound a week.

More carbs does not mean more fat. Eating more carbs does make you hold more water, but it's not fat. It's overall calories that matter.

You should slowly bulk for a month or two at least and then start to cut down. Cutting is always easier when you have more muscle on your frame (aka bulking).

[MajorTwang]

if your more of an athlete than go with 50/35/15
or if your a bodybuilder than go with 40/45/15

No no no no no no no no no no no no no

Ratios are meaningless. They are derived figures with no intrinsic value.

- You need 1-1.5g of protein per pound of lean
- You need at least 0.5g fat per pound of lean
- You need a certain number of calories for your goals
- Exercise burns carbs, so people who exercise a lot will generally do better with more carbs
- As long as the above is followed, you can balance your diet however the fcuk you like.

Back in the 80's, I used to have a ratio of 20% protein, 15% fat and 65% carbs. Right now I'm on 25% protein, 35% fat and 40% carbs, but when I was cutting I was on 35% protein, 55% fat and 10% carbs. All that time, I was a bodybuilder.