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  1. #1
    One Man Wolfpack sushirave's Avatar
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    Macros on Rest Days

    I know a lot of ppl say to eat the same whether on training or rest days but for me, it doesn't really make sense to eat the same considering that my schedule on off days consists of staying at home and resting up.

    My current macros on training days are:
    60 g fat
    300 g carbs
    180 g protein

    How should i adjust my macros for my rest days? Would greatly appreciate any responses.
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  2. #2
    Registered User peteyboy1015's Avatar
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    Originally Posted by sushirave View Post
    I know a lot of ppl say to eat the same whether on training or rest days but for me, it doesn't really make sense to eat the same considering that my schedule on off days consists of staying at home and resting up.

    My current macros on training days are:
    60 g fat
    300 g carbs
    180 g protein

    How should i adjust my macros for my rest days? Would greatly appreciate any responses.
    You're building muscle by resting on rest days too you know. I usually do two higher calorie days, 4 regular days, and one rest day where I eat a little less than all the other days. Fats and proteins are the same, but since calories are lower, I have to eat less carbs, so it works out pretty well.
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  3. #3
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    What's your (estimated) maintenance intake and what are your goals (cutting, bulking, maintaining)?
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  4. #4
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    Originally Posted by sushirave View Post

    My current macros on training days are:
    60 g fat
    300 g carbs
    180 g protein

    How should i adjust my macros for my rest days? Would greatly appreciate any responses.

    Please tell my 60g is a typo


    *Edit*

    Nvm OP.. I'm a dumbsh*t
    Last edited by PhiSig2298; 06-20-2011 at 02:24 PM.
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  5. #5
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    Originally Posted by WonderPug View Post
    What's your (estimated) maintenance intake and what are your goals (cutting, bulking, maintaining)?
    OP, I tend to eat a little less on less active days since I know my TDEE is lowered. I don't really go overboard with this logic though.

    If anything I'm more inclined to change my macros. On workout days, I keep fats at the minimal level required and try to get carbs up as high as I can for energy purposes in the gym. On rest days I lower carbs in order to put in more fats in my diet (I like fats, yum). This is also suggested on www.leangains.com, but I forget Martin's reasoning for it as I'm sure it's different from mine (re: I just like fats).
    IIFYM - not even once.

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  6. #6
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    Originally Posted by PhiSig2298 View Post
    Please tell my 60g is a typo
    Why? He's pretty close to the 'recommended' amount of dietary fat for his weight.
    Life without sarcasm would be a dull and way too nice place to be.

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  7. #7
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    Originally Posted by PhiSig2298 View Post
    Please tell my 60g is a typo
    He's 140 lbs... 60g is fine if that's the amount he prefers to eat...

    edit: phal beat me to it...
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  8. #8
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    I have almost identical macros and I had the same question you do, but about 3 months ago. During my off/cardio days I take 245g carbs instead of my regular 280g. It takes some discipline, but for someone who is an easy fat gainer it's definitely making me more cut.
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  9. #9
    Boomer Sooner PhiSig2298's Avatar
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    My bad.. I didn't see the 140 anywhere.
    Unless the stats are posted, I can't see them on my phone app.




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  10. #10
    Mother Pho Ga phal's Avatar
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    Originally Posted by PhiSig2298 View Post
    My bad.. I didn't see the 140 anywhere.
    Unless the stats are posted, I can't see them on my phone app.




    Self Neg'd
    No worries, figured as such.
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  11. #11
    One Man Wolfpack sushirave's Avatar
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    Thanks for the responses.

    My goal is to bulk and I know some of you may say to just eat the same on rest days, but I would like to lower my calories on off days considering that I don't do any activity at all (I just don't know how to adjust my macros accordingly.)

    My current percentage split is 20% fat/50% carbs/30% protein and I'm eating about 2460 calories. How much should i lower overall calories...maybe 2200 and do i just play around with the carbs and fats??? I believe my maintenance is like 2150.
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  12. #12
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    Originally Posted by sushirave View Post
    My current percentage split is 20% fat/50% carbs/30% protein and I'm eating about 2460 calories. How much should i lower overall calories...maybe 2200 and do i just play around with the carbs and fats??? I believe my maintenance is like 2150.
    Firstly, using percentages to determine macronutrient intake isn't a good idea as they don't account for sufficiency.

    Anyway, if you're eating only 300 calories above maintenance on workout days and virtually maintenance on off days, you can expect to barely gain any size as your average surplus would be about 150 calories.
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  13. #13
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    Originally Posted by phal View Post
    No worries, figured as such.

    No Avi threw me for a loop
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    Will lift for food. HunterCML's Avatar
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    Originally Posted by sushirave View Post
    Thanks for the responses.

    My goal is to bulk and I know some of you may say to just eat the same on rest days, but I would like to lower my calories on off days considering that I don't do any activity at all (I just don't know how to adjust my macros accordingly.)

    My current percentage split is 20% fat/50% carbs/30% protein and I'm eating about 2460 calories. How much should i lower overall calories...maybe 2200 and do i just play around with the carbs and fats??? I believe my maintenance is like 2150.
    Why are you going off of ratios?

    I mean, it's in all honesty okay in this situation as I don't think there is a huge issue with your macros despite being over sufficiency in protein. You can lower that if you want, just a suggestion.

    OP, I would try to eat ~200 calories over maintenance. That number is highly variable though, depending on your overall goals, how your body is responding, how worried you are about subsequent fat gain, etc, etc..

    I'm uneducated for the most part with this concept though, I hope others can add in more insight. While cutting, I tend to try to stick to an "x" deficit every day - off day or not. It's always just a guess though as predicting TDEE is pretty flippin' hard.
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    60g of fat?











































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  16. #16
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    If you're going to bulk successfully but decide to eat less on off days, on one or more of your training days, you'll have to eat more to make up for the deficit. That's why I have two days of higher calories to make up for the deficit on my rest day. And I placed higher calorie days on my most intense work days (mainly lower body).
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    okay. it obviously seems like there is no "answer" to this question which is why i posed it because i have gotten different responses before but was just wondering if there was something we can all agree upon.

    i guess i will probably eat the same amount but lower the carbs maybe to around 250 grams which makes my overall calories from 2460 to 2260.

    How does this sound?
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    ^ It sounds like an effective way to reduce progress by setting weekly intake to a tiny surplus and not proving sufficient nutrition on rest days to build much if any muscle mass.
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    Originally Posted by sushirave View Post
    okay. it obviously seems like there is no "answer" to this question which is why i posed it because i have gotten different responses before but was just wondering if there was something we can all agree upon.

    i guess i will probably eat the same amount but lower the carbs maybe to around 250 grams which makes my overall calories from 2460 to 2260.

    How does this sound?
    Like I said, if you're going to do that, you'll need to increase calories on one (or more) of your training days to make up for the deficit. You can do that if you want, but make sure to make up for that 200 calorie deficit somewhere during the week.
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    OP, why not just eat even across the board? Your muskles are growing on your rest days so why deprive them?
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    Wouldn't it be arguable to eat the same amount of carbs as well though since you'd be replenishing your glycogen stores?

    Btw, I work out right after breakfast so the sugar kicks in right before but I need lots of carbs in general (hardgainer)
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    Originally Posted by eastondoran View Post
    Wouldn't it be arguable to eat the same amount of carbs as well though since you'd be replenishing your glycogen stores?

    Btw, I work out right after breakfast so the sugar kicks in right before but I need lots of carbs in general (hardgainer)
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    There is no conclusive evidence that altering your calories intake on rest days is of benefit, but you may want to do it for other reasons. Lack of activity may mean your appetite is less on rest days, etc. If you are going to do things this way, it would probably be better to calculate your average weekly surplus, rather than just have a set surplus on training days. For example, if you want the equivalent of a 300 calorie surplus, work on getting a 2100 calorie surplus per week. You may find that the increased calorie requirement on your training days is less achievable than maintaining a constant throughout the week.
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