Yates lite
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Rick you have provided a suggested macro breakdown for a bulk and a cut - do you have one you prefer for a recomp?
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Diet and Nutrition basics 101
- Thread starter RickRock
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Rick you have provided a suggested macro breakdown for a bulk and a cut - do you have one you prefer for a recomp?
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Yates lite
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Bump [emoji41][emoji123]
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#1 rated when I googled a year ago was Alive mega mens
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Shouldn't the percentages total 100%? The percentages mentioned above total 110%...
Hi all,
Excellent article thank you very much
I am looking for some advice on what my macros should be for a fat loss diet. I am normally in the gym 5 times a week and do weights with very minimal rest periods. I try to keep the workout to a maximum of 90mins. Would you advise I need some cardio or HITT?
My stats:
Age: 46
Height = 172cm (5ft 7”)
BF%=20%
Weight = 82kg 180 lbs
Would the 60/30/20 ratio be appropriate?
How can one calculate their own ratios say for fat loss or bulk i.e. Are the ratios mentioned the article standard or there are some rules/equations to work out what is the starting point for grams of protein, carbs and fats to achieve the desired goal?
Thanks
JD
Excellent article thank you very much
I am looking for some advice on what my macros should be for a fat loss diet. I am normally in the gym 5 times a week and do weights with very minimal rest periods. I try to keep the workout to a maximum of 90mins. Would you advise I need some cardio or HITT?
My stats:
Age: 46
Height = 172cm (5ft 7”)
BF%=20%
Weight = 82kg 180 lbs
Would the 60/30/20 ratio be appropriate?
How can one calculate their own ratios say for fat loss or bulk i.e. Are the ratios mentioned the article standard or there are some rules/equations to work out what is the starting point for grams of protein, carbs and fats to achieve the desired goal?
Thanks
JD
Last edited:
Testdude63
Active member
I'm glad you enjoy the thread. Ratios will not make you lose weight; overall caloric intake will dictate weight loss or weight gain. That being said, I like to set protein at 1.5 grams per lb of bw, make sure fats are 0.4 grams per lb of body weight, and fill in the rest of the calories with carbs. Make sure you're in about a 10% deficit to start. So, how many calories do you need? No one can truly answer that for you. You need to figure this out on your own. So start with those numbers and make adjustments as needed
. It's a process, but one that will benefit you for the rest of your life once you figure out the basics.I'm glad you enjoy the thread. Ratios will not make you lose weight; overall caloric intake will dictate weight loss or weight gain. That being said, I like to set protein at 1.5 grams per lb of bw, make sure fats are 0.4 grams per lb of body weight, and fill in the rest of the calories with carbs. Make sure you're in about a 10% deficit to start. So, how many calories do you need? No one can truly answer that for you. You need to figure this out on your own. So start with those numbers and make adjustments as needed
Hi,
Thanks for your reply.
My current body weight is 180 lbs so
Protein: 1.5 x 180 = 270g (270 x 4 = 1080 calories)
Fats: 0.4x 180 = 72g (72 x 9 = 648 calories)
My maintenance is 2800 calories so should I start with 10% deficit i.e. 2800 – 280 = 2520 calories
Thus making carbs intake 2520-1728 = 792 calories?
Thanks
Great advice right here. AgreedI'm glad you enjoy the thread. Ratios will not make you lose weight; overall caloric intake will dictate weight loss or weight gain. That being said, I like to set protein at 1.5 grams per lb of bw, make sure fats are 0.4 grams per lb of body weight, and fill in the rest of the calories with carbs. Make sure you're in about a 10% deficit to start. So, how many calories do you need? No one can truly answer that for you. You need to figure this out on your own. So start with those numbers and make adjustments as needed
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Yes, that sounds about right to start. You can always adjust as needed from there
(PM me for a price list for Biotech Labs and 10% discount)
I would go the same but in reverse. 10% over maintenance to start. Id go 0.5g per pound onfats, Fill in the extra calories divided between protein and carbs from the surplus
(PM me for a price list for Biotech Labs and 10% discount)
P
PHURIOUS
Guest
That also depends on body type. Mesomorphs can eat 10% over and gain crazy while and ecto needs much more then that. Like 25%.
PHURIOUS
ok, if I were to add in say some TEST e or SUS250 would 10% still be a good starting point?
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PHURIOUS
Guest
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PHURIOUS
Guest
You are certain of that? Low body fat natually and add muscle with not much effort?
PHURIOUS
If that's the case you want to stay on the low side of the surplus, and at the 10% over that I suggested.
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