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chels23
07-09-2006, 10:16 AM
So I have been working out for several years, and the last year I have really switched up my routine to more lifting and less cardio. I am interested in putting on a little more upper body wieght, while still toning what I have. I was wondering if any of you do the 40-40-20 %. To maintain my wieght I have to consumer 2300 cals and to add mass up that by 200. I am 5'8 and 120 pounds. I have considered trying to stick to a 40carb40protien20fat ratio, would a 50protien30carb20protien be suffienct as well?

emunah
07-09-2006, 11:52 AM
%s don't mean anything because they depend too much on your total cals. 40% of 1500 looks much different then 40% of 1200 or 2000.

Figure out the GRAMS of what you need. Grams of protein, fat, and carbs.

1-1.5 grams protein/lb body weight
.3-.5 grams fat/lb body weight
Carbs make up the rest

If you're interested in gaining muscle you'll have to eat over maintenance and lift hard.

You can't 'tone'. That means lowering your bodyfat%. So you have to choose: bulk up or lose bodyfat%.