Poll: Best macronutrient split for LEAN MASS/BODYBUILDING?

Best macronutrient split for LEAN MASS/ BODYBUILDING

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  1. Quote Originally Posted by StellaArtois View Post
    question about calories, im at about 2450 calories per day, and still can't lose stubborn weight around lower love handle area, should i go lower? im doing 40/30/30 but the thing is i see lots of guys on here bulking on 4k calories and cutting around 2600, and if i did that i would never lose weight, but then again looking at those figures i get scared to cut my calories and don't want to lose muscle mass.

    5'11
    199 - 203 lbs
    You need to cut based on your body. An ectomorph can cut using higher calories as their BMRs are faster. I suggest dropping the calories to 10x bodyweight, ie. 2000 cals per day. Have a refeed day (higher carbs) at least once a week. I suggest adding 500 cals extra in carbs on that day.


  2. Quote Originally Posted by terracotta View Post
    You need to cut based on your body. An ectomorph can cut using higher calories as their BMRs are faster. I suggest dropping the calories to 10x bodyweight, ie. 2000 cals per day. Have a refeed day (higher carbs) at least once a week. I suggest adding 500 cals extra in carbs on that day.
    thanks,

    one more question regarding cardio, as mentioned before i want to avoid losing muscle mass, so i've been doing slow paced cardio 2 times a week, which supposedly best for losing fat and not muscle mass. is a pace of 3.5 on a treadmill from 35-45min sound about right?
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  3. Quote Originally Posted by StellaArtois View Post
    thanks,

    one more question regarding cardio, as mentioned before i want to avoid losing muscle mass, so i've been doing slow paced cardio 2 times a week, which supposedly best for losing fat and not muscle mass. is a pace of 3.5 on a treadmill from 35-45min sound about right?
    Doing high intensity cardio won't make you lose muscle. People usually lose muscle when doing way too much cardio overall - eg. 1 hour per day running or more.

    HIIT (high intensity interval training) actually raises your BMR for the next 24 hours, so the net benefit is higher than the slower cardio. This is why I usually suggest 2 sessions of 20 min HIIT + 1-2 longer slower sessions (assuming no health problems prevent the HIIT) weekly.

    I wouldn't worry about losing muscle as long as you don't do fasted cardio.

  4. 40/55/5


    P F C

  5. Quote Originally Posted by StellaArtois View Post
    question about calories, im at about 2450 calories per day, and still can't lose stubborn weight around lower love handle area, should i go lower? im doing 40/30/30 but the thing is i see lots of guys on here bulking on 4k calories and cutting around 2600, and if i did that i would never lose weight, but then again looking at those figures i get scared to cut my calories and don't want to lose muscle mass.

    5'11
    199 - 203 lbs
    I would up the cardio and keep eating the same thing. Lowering cals may do nothing as your metabolism burns less.
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  6. Quote Originally Posted by SteelEntity View Post
    I would up the cardio and keep eating the same thing. Lowering cals may do nothing as your metabolism burns less.
    true, i have however set my daily calorie intake at 2300, with a 45/30/25 p/c/f ratio, i do however take either two scoops or one scoop of a protein a shake if i workout or do cardio so my calorie intake maybe closer to 2450 on those days.

  7. Quote Originally Posted by CROWLER View Post
    I see people say 40/40/20 which I am usually at about that.

    But then I see people say that 500 grams of protein is WAY too much. Well if you need 5000 cals a day how you going to do the 40/40/20?


    CROWLER
    See I wonder the same exact thing.

    And by the same token, if you require 4500-5000 cals a day and want to do a 40/40/20 split, how in the hell are you going to stay lean taking in 450-500g of carbs a day, no f'ing way.

    I should note that I'm assuming people usually put a 40/40/20 split in the form of protein/carbs/fat when talking about adding lean muscle. Thus the question, how are you going to stay lean on 450-500g of carbs a day, lol.

  8. well, like someone else said earlier in the thread, you assign a minimum for protein, a minimum for healthy fats and where the calories come from after that isn't really important. The idea that a certain % macro distribution is important is silly.

    I'm not sure why you think you couldn't stay lean at 400g carbs though, I know plenty of people that do. if you are one of the 6-8 meals a day people, thats 50-65g per meai, which isn't much and easily comes from low GI sources.

  9. Quote Originally Posted by EasyEJL View Post
    well, like someone else said earlier in the thread, you assign a minimum for protein, a minimum for healthy fats and where the calories come from after that isn't really important. The idea that a certain % macro distribution is important is silly.

    I'm not sure why you think you couldn't stay lean at 400g carbs though, I know plenty of people that do. if you are one of the 6-8 meals a day people, thats 50-65g per meai, which isn't much and easily comes from low GI sources.

    yah, I eat 7, but I really don't think I could stay lean on over 400g of carbs, no matter where they are coming from.

    you know what, now that I think about it, why isn't 40/30/30 an option on this poll?

    edit: I actually took my carbs up to 35-40 percent for two days and I blew up like a mofo, my gut looked like I was pregnant. Maybe just an adjustment period for a larger daily carb intake? Or I just really don't agree with carbs, lol.

  10. Hold on...

    Is this Fat / Protein / Carb?

    Or what? Cause I chose 40/40/20 with that premise
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  11. 40/40/20 for me.

  12. Quote Originally Posted by EasyEJL View Post
    well, like someone else said earlier in the thread, you assign a minimum for protein, a minimum for healthy fats and where the calories come from after that isn't really important. The idea that a certain % macro distribution is important is silly.

    I'm not sure why you think you couldn't stay lean at 400g carbs though, I know plenty of people that do. if you are one of the 6-8 meals a day people, thats 50-65g per meai, which isn't much and easily comes from low GI sources.
    I'd be interested to hear a bit more about this method. I've never done it this way before, I always have assigned percentages, it makes my diet feel a bit more structured to me.

    But what your saying, for instance, is if I was on a 4500cal a day diet, at 205lbs, to assign a minimum number to protein that's sufficient for muscle growth, which is what, 300? Then a minimum number for fat, which I'm really not sure how you would decide on a minimum number, typically fat intake is directly related to carb intake, at least in all the diets I've ever done. If your carbs are high, you can lower your fat, however if your carbs are low, you need to increase your fat. How would one assign a minimum number to fat?

    But just hypothetically speaking let's set fat at 125g a day. That's about 1400 cals between both fat and protein, then I could take in 3100 cals all from carbs equaling about 775g of carbs? And I would stay just as lean on that as if I followed a 40/30/30 split of 4500 cals where protein was all the way up to 450g, but carbs were only about 330g instead?

  13. Quote Originally Posted by MakaveliThaDon View Post
    I'd be interested to hear a bit more about this method. I've never done it this way before, I always have assigned percentages, it makes my diet feel a bit more structured to me.

    But what your saying, for instance, is if I was on a 4500cal a day diet, at 205lbs, to assign a minimum number to protein that's sufficient for muscle growth, which is what, 300? Then a minimum number for fat, which I'm really not sure how you would decide on a minimum number, typically fat intake is directly related to carb intake, at least in all the diets I've ever done. If your carbs are high, you can lower your fat, however if your carbs are low, you need to increase your fat. How would one assign a minimum number to fat?

    But just hypothetically speaking let's set fat at 125g a day. That's about 1400 cals between both fat and protein, then I could take in 3100 cals all from carbs equaling about 775g of carbs? And I would stay just as lean on that as if I followed a 40/30/30 split of 4500 cals where protein was all the way up to 450g, but carbs were only about 330g instead?
    I'd shoot for assuming you are in the 10-15% bf range 200 base grams of protein, and at 4500 calories a day assuming primarily healthy fats a min of 125g to be approx 25% of calories. Those are the basic thresholds for healthy living, and the ability as a natural bodybuilder to add around 1/4lb of muscle a week.

    Making sure the protein is split in meals, and the fat too as much as possible. So long as the carbs were whole food carbs, and eaten with the meals (not inbetween) getting the remaining calories from carbs vs a split of carbs / protein / fats shouldn't make a huge difference in leanness. It might make a difference in water retention or bloating which may make you look less lean, but assuming no insulin issues you shouldn't accumulate more fat that way than a 40/30/30.

    Its mostly that more protein above that is a convenience/taste issue more than a needs issue, and same with fats really. I personally find it easier to consume more calories a day if more are from carbs, even fiber heavy carbs. Not necessarily true for everyone though.

  14. Quote Originally Posted by EasyEJL View Post
    I'd shoot for assuming you are in the 10-15% bf range 200 base grams of protein, and at 4500 calories a day assuming primarily healthy fats a min of 125g to be approx 25% of calories. Those are the basic thresholds for healthy living, and the ability as a natural bodybuilder to add around 1/4lb of muscle a week.

    Making sure the protein is split in meals, and the fat too as much as possible. So long as the carbs were whole food carbs, and eaten with the meals (not inbetween) getting the remaining calories from carbs vs a split of carbs / protein / fats shouldn't make a huge difference in leanness. It might make a difference in water retention or bloating which may make you look less lean, but assuming no insulin issues you shouldn't accumulate more fat that way than a 40/30/30.

    Its mostly that more protein above that is a convenience/taste issue more than a needs issue, and same with fats really. I personally find it easier to consume more calories a day if more are from carbs, even fiber heavy carbs. Not necessarily true for everyone though.
    I like your insight. I might have to ponder some of it and think about trying it for a little bit.

    The more I think about it the more I would be inclined to do something similar to that, but instead of picking a base number for protein and fats, I would do the opposite, and put a threshold on how many carbs I find is adequate, basically enough to make you feel recovered and not dragging your butt throughout the day. Once you find a base level of carbs you feel good on, then fill the the rest with protein/fat.

    400g really for me of carbs is enough to give me energy throughout the whole day, when I drop it down with how active I am I start dragging, I'll start looking for the closest parking spots at the grocery store cuz I don't feel like walking, haha.

  15. Its definitely a bit individual, some people can't deal with being under 200g at all, some people could care less about total carbs. personally I like getting at least 125g or so in, but don't have a problem over that either.

  16. I would say 33/33/33 is probably closest to me.

  17. Bumping this back from the dead lol. Want to hear more input. Any new research out there on this topic?

  18. Quote Originally Posted by SLW2 View Post
    Bumping this back from the dead lol. Want to hear more input. Any new research out there on this topic?
    yeah, eating an over abundance of carbs will give ppl health issues later in life. Half of america doesnt lie

  19. For me it's....

    50f/25p/25c

    I'm just not a fan of super carb-y things.

  20. Quote Originally Posted by broda View Post
    For me it's....

    50f/25p/25c

    I'm just not a fan of super carb-y things.
    What differences have you noticed with this diet compared to a higer carbs one?
    just curious because I eat similar like you do

  21. I go with 50% carbs, 25% protein, 25% fat on a 3400 calorie bulk which puts me at about 430 carbs, 210 protein and 95 fat, is this too high in fat considering it's high in carbs also or should I just trial and error?
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