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  1. #1
    Registered User wherefromhere's Avatar
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    What should my macronutrient ratio be?

    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.
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  2. #2
    Registered User Emptylineup's Avatar
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    Originally Posted by wherefromhere View Post
    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.
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  3. #3
    Run until it hurts belairdfence99's Avatar
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    Originally Posted by wherefromhere View Post
    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).
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  4. #4
    Burlesque Performer MajorTwang's Avatar
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    Originally Posted by Emptylineup View Post
    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.
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