View Full Version : Macro Ratios

03-10-2006, 06:40 PM
Can someone explain to me about how you arent supposed to go over 1.5g protien, 2g carbs per pound of bodywieght? How is this possible while being able to reach your daily caloric intake and keeping a 40/40/20 ratio?

03-10-2006, 07:05 PM
welcome to the forums. there are other ratios, if your bulking ive heard that a 30:40:30 ratio is pretty good too. mathematically speaking, what your saying is impossible to happen. so perhaps consider a 30:40:30

03-10-2006, 07:07 PM
fitday.com, its free to sign up pand you can keep track of what you eat there. eat healthy and youll see just how easy it is to do 40/40/20. i weigh 153 and today so far i have had 285/265/56 (carb/protein/fat)

03-12-2006, 10:23 AM
Its still not clear to me, how do you expect someone to consume their daily caloric intake without going over the 1.5-2 per pound of body wieght numbers. whethe it be 40/40/20, 50/30/20, 30/50/20 or any other ratio for that matter I can barely get up to 2000 calories when following the 1.5-2 guidelines.

Any help on this would be appreciated Im still very confused.

PS: Is it per pound of body wieght or per pound of lean muscle?

03-12-2006, 12:43 PM
*Bump* Anyone?

03-12-2006, 01:11 PM
dude what are you even asking, if you hit 1.5g protein, and 2g carb for bodyweight exactly of course it wont be 40/40/20, but you can hit 1.5g protein and 1.5 carb then the rest fat and it will be exactly 40/40/20 ... ?

if you are hitting 1.5 and 2g carb, filling the rest with fat, and your hitting 2000 cal, maybe you are small and thats all the calories u need?

03-12-2006, 02:46 PM
Well I need to bulk but I just dont see how I can without getting more than 1.5 of protien. First thing in the morning with a empty stomach I weigh only 116 and about 120 during the day, I think Im around 5'7. I was 165 but then I started eating a pretty small amount of calories so I think I pretty much screwed up my metabolism. Now most recently I was getting about 1800 calories now Ive moved it up to around 2050 to try and find out my maintenance number, Ive been on the 2050 level for nine days now and so far my weight has stayed the same.
My ratios look something like this:

Fat: 44g 396cal
Carbs: 226g 787cal
Protien: 193g 772cal

Total: 2052

03-14-2006, 06:15 PM
Wait a second are you supposed to be keeping the GRAMS 40/40/20 or the CALORIES? I have been using fitdays pie chart algorithm and they calculate it by the calories. Anyways what I wanted to know was how some people can go on say a 3000 cal bulk yet still manage not to go over 1.5 protien.

03-14-2006, 06:32 PM
it's 1.5-2g per lb of lean bodyweight. That being said:

gaining or losing weight (fat or muscle) = calories in vs calories out.

the cleanest, most perfect diet in the world will not make you put on an ounce of muscle of you're eating below maintenance. You should make sure to hit your caloric target first, your 1.5g protein/lb of lean bodyweight target 2nd, and then worry about the quality of your carbs, micronutrients, EFA's, macro ratios, etc last probably

I used to make the same mistake, too much reading the nutrition board and I lost sight of the big picture, which is eating enough cals to put on weight.

Now that I'm less anal about my diet and worrying mostly about getting enough calories and protein while eating reasonably healthy foods, the scale and my lifts are finally starting to move up again. Try a looser approach, without stressing about macros too much as long as you get in enough protein and dont go completely nuts with the bad fats. you can always go stricter if you find yourself getting too fat.