Macros

[kris90]

Does anyone else follow non-standard macronutrient ratios? What I mean by this, is something different than your typical 40P/40C/20F, or 40P/30C/30F, or 50C/30P/20F? I don't really keep track of macros anymore, but I usually eat pretty consistently. I decided to calculate my macros just out of curiosity, and noticed that often my macros work themselves out to be something like: 45F/35C/20P or sometimes it's 40F/40C/20P. My goal is not to be big, or to have big muscles, but to stay fit and lean (I train calisthenics only, rarely do weights and I train BJJ).

I have had good results with these macros, as long as I watch my calories. I aim for around 17,500 calories by the end of the week as this keeps me in a slight deficit. This averages to around 2500 calories per day. Some weeks, I might eat 2100-2300 calories most days, and then a couple days of 3000+ calories. Or I may consistently eat around 2500 calories per day, it doesn't matter, as long as my weekly number is around 17,500.

What I personally think is that we have it wrong when it comes to macros. Fats and Carbs are the fuel sources our body uses. Protein is simply for repair and building of cells. As long as we get the minimum protein requirements (which are arguably a lot lower than most people believe), we should be consuming mostly Fats and Carbs. The more activity we complete using the Glycolytic System, the more Carbs we can put into the diet. If most of our activity comes from walking, and low intense aerobic exercise, then we can have a more reliance on Fat, and less Carbs.

Who agrees? And who else focuses more on getting Fats and Carbs in their diet to compliment training, while only getting the minimum protein requirements?

[lee__d]

While I don't care about the exact ratios, I agree with the thinking here, although I would lean toward filling the void (after protein and fats are met) with mostly cho.

As long as the main principles are there:
1. Be on the right side of the energy balance equation.
2. Get enough protein (and fat, which I also think can be taken lower than most think or do)
3. fiber and micros

And you're lifting intelligently, you're golden.

[Noobontheblock]

In bodybuilding, calories are your aces. Macros are your kings. Micro are your queens. And sleep is your jack.

IMO macros are what makes your progress maximal. As recommended, the protein intake should be 0.8g/lbs and i think if you consume less than that you will still grow but not optimal or as efficient.

I myself as a soccer player, take my carb intake as important as my protein. Yes all of them are energy sources but carbs are released faster therefore i need it alot, as my game requires me too.

Just my thought

[kris90]

Good points guys. For the most part I try to eat pretty clean, but I have my days. The nice thing about focusing more on Fats and Carbs is that some of the tastiest foods are high in Fat and Carbs!

For example, this is what I ate yesterday:

-1 cup baby carrots
-1 cup blueberries

-1 tbsp of coconut oil

-2 bacon mcdoubles (tossed the bun from 1, and combined all the meat)

-4 boneless/skinless chicken legs
-2 large leafs of lettuce

-1 large Cinnabon roll (original)

-Fibre1 bar

Macros came out to this:

45F/35C/20P
2425 Calories
209g carbs
121g fat
125g protein

[Noobontheblock]

My macros are 50/30/20 250c/150p/44f.. I dont really have fat sources in my fridge.. Only olive oil. Lol

[kris90]

My macros are 50/30/20 250c/150p/44f.. I dont really have fat sources in my fridge.. Only olive oil. Lol

You should try to add some fats man! Helps testosterone production!

[TheLongRun]

While I don't care about the exact ratios, I agree with the thinking here, although I would lean toward filling the void (after protein and fats are met) with mostly cho.

As long as the main principles are there:
1. Be on the right side of the energy balance equation.
2. Get enough protein (and fat, which I also think can be taken lower than most think or do)
3. fiber and micros

And you're lifting intelligently, you're golden.

How low do you keep fats? Really curious. Like an average in grams if you don't mind. My TDEE is probably lower than yours, so percentages mean jack to me lol.

[kris90]

I like keeping my fats equal to or slightly higher than my carb intake. I feel really good on high fats!