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Thread: 40/40/20

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    Registered User ehopkins932's Avatar
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    40/40/20

    40% carb 40% pro 20% fat is a good split, correct? The fat is primarily from fish and chicken, i also take Fish Oil supps.

    if it helps, goal here is to gain lean mass.
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    Bulk and then some DaSexyBulgarian's Avatar
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    Thats a good split. Id advise you to however throw in some other healthy fats for example from Nuts, ( almonds are yummy! ), or get some natural peanut butter, it has ALOT of HEALTHY fats.
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    Just eat. Macro percentages aren't of SUPER importance.
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    Originally Posted by lorinelise View Post
    Just eat. Macro percentages aren't of SUPER importance.
    But they're so much fun to stress out over!
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    Originally Posted by lorinelise View Post
    Just eat. Macro percentages aren't of SUPER importance.
    I do, it naturally winds up as almost a perfect 40% carb 40% pro 20% fat tho, varying about 5% max for each; i was j.w if that is ok
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    Yes the 40/40/20 macros is good for gaining lean mass.
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    its one of the most common approaches for precontest dieting for most people, pretty good ratio but you may have to adjust it for your bodytype if it doesnt work as well,
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    It's too generalized and doesn't take hormonal factors and individual differences into account.
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    Originally Posted by lorinelise View Post
    Just eat. Macro percentages aren't of SUPER importance.
    Exactly.
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    Depends on each individual, like for me mine is mostly around the lines of 20/50/30 because my cal intake is 3500-4000.

    if you were eating a high cal diet then with the 40/40/20 split you would be taking in a hell of a lot of protein. But it seems to be a good starting point for people to adjust it to their own needs.
    Its good for leaning out too because of the high protein, it increases the TEF and burns more cals.


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    I have a hard time hitting 40/40/20 I always end up with 25% fat, I dont even chow down on that much fat. Just a tbsp of PB with my oats and a couple eggs and the occasional 3oz of red meat.

    Will that extra bit of fat really harm me in leaning out? My instincts tell me no, but always good to check.
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    Originally Posted by lorinelise View Post
    Just eat. Macro percentages aren't of SUPER importance.
    Pretty much. Personally, I find that upping protein and lowering fats gets too stressful and just not very tasty in general. You're pretty much eating chicken breasts, tuna, and brown rice all day with maybe a tablespoon of natural peanut butter if you like living on the edge.

    One of my professors told my Biomechanics class that a 40/40/20 diet is a good split. Then he went on to say that atheletes don't need more than 1.2 g of protein per kilogram of bodyweight. Uh, you're not going anywhere near 40/40/20 and being at MAINTENANCE calories if you're eating less than 1.5 g of protein per pound of bodyweight. Even eating 1 g of protein per pound bodyweight and keeping it 40/40/20 puts you in a very low deficit.
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    Originally Posted by RachelBringIt View Post
    I have a hard time hitting 40/40/20 I always end up with 25% fat, I dont even chow down on that much fat. Just a tbsp of PB with my oats and a couple eggs and the occasional 3oz of red meat.

    Will that extra bit of fat really harm me in leaning out? My instincts tell me no, but always good to check.
    If you're hitting 25% fat, your protein or your carbs are low. Check to see which ones you're low in. Usually, it's protein. You're probably eating 35% protein instead of 40%. Just make sure that carb and protein grams are equal, and if they still are equal and fat comes up to 25%, then either bring the fat down, or bring both carbs and protein up.
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    Originally Posted by Jay Rawd View Post
    If you're hitting 25% fat, your protein or your carbs are low. Check to see which ones you're low in. Usually, it's protein. You're probably eating 35% protein instead of 40%. Just make sure that carb and protein grams are equal, and if they still are equal and fat comes up to 25%, then either bring the fat down, or bring both carbs and protein up.
    Anywhere between 20-30% is generally considered optimal for muscle building, so she is fine.
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    Originally Posted by determined4000 View Post
    Anywhere between 20-30% is generally considered optimal for muscle building, so she is fine.
    I know, but she was being a bit anal about it, so I thought I'd ass it up a bit more.
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    Originally Posted by ehopkins932 View Post
    40% carb 40% pro 20% fat is a good split, correct? The fat is primarily from fish and chicken, i also take Fish Oil supps.

    if it helps, goal here is to gain lean mass.
    In a surplus of calories during a bulk, I find a 40/30/30 carbs, protein, fat ratio to work best for me. In a deficit of calories during a cut, I find a 40/40/20 split to work best for me. I think macro-nutrient ratios are of critical importance. Those that don't consume a 'body-building' diet are probably eating something along the lines of 60/10/30 carbs/protein/fat, which in my opinion is not optimal. Tracking the ratios robustly may not be a big deal if one is already consuming a 'body-building' diet because their ratios probably approximate one of the optimal ones to be at. However, this doesnt' take away from the fact that ratios are in fact important.

    Hope that helps. Just my $0.02.
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    Originally Posted by Silleli View Post
    In a surplus of calories during a bulk, I find a 40/30/30 carbs, protein, fat ratio to work best for me. In a deficit of calories during a cut, I find a 40/40/20 split to work best for me. I think macro-nutrient ratios are of critical importance. Those that don't consume a 'body-building' diet are probably eating something along the lines of 60/10/30 carbs/protein/fat, which in my opinion is not optimal. Tracking the ratios robustly may not be a big deal if one is already consuming a 'body-building' diet because their ratios probably approximate one of the optimal ones to be at. However, this doesnt' take away from the fact that ratios are in fact important.

    Hope that helps. Just my $0.02.
    I would say actual measurements of grams are more specific than ratios themselves.

    Imagine you're eating 40/40/20. By looking at the ratios themselves, it seems to be a high protein diet.

    But what if you were eating only 50 g of protein, would it still be high protein?

    I don't know why I posted this, but I just felt like nitpicking again.

    But I'd still like to see studies on why someone should eat more than 1.5 g per lb. of bodyweight in terms of protein grams per day.
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    Originally Posted by Jay Rawd View Post
    But I'd still like to see studies on why someone should eat more than 1.5 g per lb. of bodyweight in terms of protein grams per day.
    The evidence that almost all pro-BBers (natural and not) consume that much protein, and did to get where they are, should be evidence enough imo.

    Not saying you should copy the pros, but in this case, its a universal idea.
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    I want to count my macros someday just to see. I'm pretty sure my fat will be a lot higher than 20%.
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    Originally Posted by RachelBringIt View Post
    I have a hard time hitting 40/40/20 I always end up with 25% fat, I dont even chow down on that much fat. Just a tbsp of PB with my oats and a couple eggs and the occasional 3oz of red meat.

    Will that extra bit of fat really harm me in leaning out? My instincts tell me no, but always good to check.
    No, with me I've found that you grow even leaner if you have 25% fat and 35% carbs. Not that im interested in getting leaner
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    Originally Posted by Jay Rawd View Post
    But I'd still like to see studies on why someone should eat more than 1.5 g per lb. of bodyweight in terms of protein grams per day.
    You're not going to find any. Because its not necessary.

    Originally Posted by ehopkins932 View Post
    The evidence that almost all pro-BBers (natural and not) consume that much protein, and did to get where they are, should be evidence enough imo.
    Your opinion is wrong.
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    Originally Posted by ehopkins932 View Post
    The evidence that almost all pro-BBers (natural and not) consume that much protein, and did to get where they are, should be evidence enough imo.
    I don't think it's fair to bring pro's and their "methods" into any argument in this forum because another delicious staple in their diet is HGH. Yum.
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    Originally Posted by ehopkins932 View Post
    The evidence that almost all pro-BBers (natural and not) consume that much protein, and did to get where they are, should be evidence enough imo.

    Not saying you should copy the pros, but in this case, its a universal idea.
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