Best macronutrient split for LEAN MASS/ BODYBUILDING
- 12-16-2007, 01:17 PM
- 12-16-2007, 02:45 PM
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?
12-16-2007, 05:32 PM
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.
12-16-2007, 06:08 PM
12-16-2007, 09:16 PM
01-06-2008, 12:22 PM
04-05-2011, 04:10 PM
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.
04-05-2011, 05:00 PM
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.
04-05-2011, 05:05 PM
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.
04-06-2011, 12:30 PM
Is this Fat / Protein / Carb?
Or what? Cause I chose 40/40/20 with that premise
Androhard + Andromass Log
04-06-2011, 12:32 PM
04-06-2011, 01:17 PM
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?
04-06-2011, 02:28 PM
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.
04-06-2011, 02:34 PM
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.
04-06-2011, 02:36 PM
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.
04-15-2011, 05:09 PM
08-08-2012, 10:58 AM
Bumping this back from the dead lol. Want to hear more input. Any new research out there on this topic?
08-09-2012, 02:00 AM
08-09-2012, 03:46 AM
08-09-2012, 12:10 PM
07-20-2016, 04:29 PM
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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