Macros?

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rawlifter		Macros?	14-01-2016 @ 13:51
Member 5584, 304 posts SQ 225, BP 157.5, DL 260 642.5 kgs @ 103kgs UnEq	Been watching my diet lately and am managing the Cals side of things, however looking at calculations I have noticed my macros are around: 38% fat 27% carbs 33% protein This seems a little high on the fats - albeit healthy fats - coconut oil, avocado, eggs, etc Would anyone recommend a better ration or does it not matter? I eat around 250G protein a day currently

little_a		...	14-01-2016 @ 14:15
still a devious weightlifting bastard Member 43, 14374 posts	I've been doing ok on HFLC for a few months now. Today's total will be around C140 F190 P240 Feeling good and leaning up on it too. Dietary aim is to feel good and lean up, so happy for now.

rawlifter		...	14-01-2016 @ 14:55
Member 5584, 304 posts SQ 225, BP 157.5, DL 260 642.5 kgs @ 103kgs UnEq	little_a said:I've been doing ok on HFLC for a few months now. Today's total will be around C140 F190 P240 Feeling good and leaning up on it too. Dietary aim is to feel good and lean up, so happy for now. Higher fat intake than mine That's about 3200Cals total? Whats your weight and BF levels roughly?

little_a		...	14-01-2016 @ 15:08
still a devious weightlifting bastard Member 43, 14374 posts	rawlifter said: Higher fat intake than mine That's about 3200Cals total? Whats your weight and BF levels roughly? About that, but I did set out to have a higher fat intake and have most of my carbs straight after training. I'm 5 9 and at the mo about 18-19% and dropping. Not fitness model material by any stretch, but a hell of a lot better than I was in the past and as I say, feel a lot better for it.

Steve		...	14-01-2016 @ 16:47
nothing to hide, please follow my life on webcam Member 255, 3732 posts	Not sure whether it good or bad but I seem to default to around 40% fat, 40% carbs and 20% protein with carbs increasing when total intake goes over 3,000

Fazc		...	14-01-2016 @ 17:46
Sports an extremely muscular arse. Member 38, 6253 posts	Steve said:Not sure whether it good or bad but I seem to default to around 40% fat, 40% carbs and 20% protein with carbs increasing when total intake goes over 3,000 Works out to be about 60g, I'd say you're riding the minimum there for a 200lbs or so man. 80-120g is a better number. Personally I prefer fats a bit higher, more like 160-180. 180/180/180g of P/F/C for about 3k cals has me feeling pretty good.

IainKendrick		...	14-01-2016 @ 18:25
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280 710.0 kgs @ 93kgs UnEq	Apart from a rough count of protein I don't measure my macro's. I don't see the point unless you want to be very low BF.


Steve		...	14-01-2016 @ 19:40
nothing to hide, please follow my life on webcam Member 255, 3732 posts	Fazc said: Works out to be about 60g, I'd say you're riding the minimum there for a 200lbs or so man. 80-120g is a better number. Personally I prefer fats a bit higher, more like 160-180. 180/180/180g of P/F/C for about 3k cals has me feeling pretty good. Sorry what's 60g a low number for? (it's a long time since I've been anywhere near 200lbs - just under 75kg - hopefully low 70kgs by the summer) What worries me a bit is whilst I don't fully buy into low carbs, or low fat for that matter there seems to be some evidence that both very low carb and very high carb are perfectly healthy I wonder if medium fat/carbs rather than being the best of both worlds actually might not be such a good idea.

PeteHodgson		...	14-01-2016 @ 19:46
Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220 510.0 kgs @ 80kgs UnEq	I think that any 'way' of eating works ok as long as you give it a name. eg. if you miss your breakfasts, its a bad thing, your metaboism will slow down, you'll have no energy, get fat, die...etc. BUT if you Intermittant Fast, you lose fat, feel great, have loads of energy, don't die etc Same with carbs. Eat loads of carbs without calling it carb backloading or something else and you'll just get fat.

Fazc		...	14-01-2016 @ 19:56
Sports an extremely muscular arse. Member 38, 6253 posts	Steve said: Sorry what's 60g a low number for? (it's a long time since I've been anywhere near 200lbs - just under 75kg - hopefully low 70kgs by the summer) Fat. Sorry I wasn't clear.

Fazc		...	14-01-2016 @ 19:58
Sports an extremely muscular arse. Member 38, 6253 posts	The way that I did it was just to track my calories and eat basically however the f**k I wanted to eat, and then compared how I felt alongside studies/recommendations to work out what was best for me. I didn't have some goal number in my head. In reality I work very much like Iain except I don't even really track protein. I put the stuff in MFP, that tracks it for me, and every now and then I'll check to see how I'm doing. Eat for health and feeling good imo. I track it, because I enjoy the data and the numbers, and it gives me a reference point for what feels good to me if I get off track.

McMuffin_Gains		...	14-01-2016 @ 20:28
Help me rescue my Insulina. Member 5366, 1090 posts	It goes without saying, it depends what your goals Personally I find as long as i get adequate protein ~300g it doesn't matter too much what you do. On low fat high carb I hold a lot more water, perform better in the gym, get stronger faster but feel bloated and horrible On low carb high fat I don't feel as strong, my brain works slower, I tend to get stronger very slowly if at all, I'm often quite moody and irritable but I don't hold a lot of water and lean down very quickly. So if you are 'strength athlete' (I use the term loosely!) the best compromise is to just go half and half but then It's far too easy to fk up. fk it, I hate it, counting calories and macros. This is why I'll never be as Aesthetic as Jack Revans.

ChrisMcCarthy		...	15-01-2016 @ 09:20
Lost his pen, then found his pen. #phew Member 4899, 2956 posts	Fazc said: Fat. Sorry I wasn't clear. Assuming he is eating 3,000 cals a day then 40% is 1,200 cals of fat, or around 130 grams. To be getting 60 grams a day at the given ratios he would need to be on 1,350 calories a day. Did you read the post as 40/40/20 C/P/F or am I missing something?

rawlifter		...	15-01-2016 @ 10:38
Member 5584, 304 posts SQ 225, BP 157.5, DL 260 642.5 kgs @ 103kgs UnEq	little_a said: About that, but I did set out to have a higher fat intake and have most of my carbs straight after training. I'm 5 9 and at the mo about 18-19% and dropping. Not fitness model material by any stretch, but a hell of a lot better than I was in the past and as I say, feel a lot better for it. What percentage of carbs do you have after training and when do you train? Do you find the low carbs affects you through the day/while training?

little_a		...	15-01-2016 @ 11:26
still a devious weightlifting bastard Member 43, 14374 posts	rawlifter said: What percentage of carbs do you have after training and when do you train? Do you find the low carbs affects you through the day/while training? I try to get by on less than 50g carbs pre training with the rest coming afterwards. I usually train early evenings, although I do commute by cycle 2-3 days a week. At weekends I'll do some kind of cardio (weather depending) on a few cups of coffee. Feel a lot more stable and lively through the working day, I'm guessing because there's no sugar rush/ crash. Especially noticeable in the afternoons. Don't get tired during workouts any more especially at the start/ middle, although a change in the kind of workouts I do nowadays may play a part in this as well as just diet. I also sleep better and seem to recover at at least the same rate as I could 10 years ago when I was a junk food Jerry fat bas***d lump. All I'd advise is to give it a try and see how you get on. If it suits or if it doesn't you'll at least know your own body better.

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