[mcneil0303]

hey guys this is the problem i have. I have no idea if it depends on the total amount of calories you take in or the breakdown of protein carbs fat. I understand that calories will dictate weight so is it carbs protein and fat that change body composition??

any help is much appreciated

[Omen]

Both, If only Macros mattered, you could eat 17 calories a day and bulk and if only calories mattered you could eat 1,600 calories a day of pure dextrose and lose weight.

Experimentation is the only way to find the best nutritional approach for yourself, along with hours of research too.

[mcneil0303]

bumpp

[Timmo]

I think it is totally dependant on your goals. When your cutting or trying to lose weight watching your total calories is very important. If your bulking on the other hand it is more important to watch and count macros to make sure your giving your body everything it needs to grow(enough protein carbs and fats), and the total calories at the end when on a bulk isnt as important as long as your macro goal is high.

[BeafSteak]

it is a combination of both. Any calories eaton above caloric maintanence level will result in weight gain, calories below caloric maintanence result in weight loss, obviously. once you figure out your goals and amount of calories you should take in, then begin adjusting your macro's. different approaches work for different people (low fat, high carb; high fat, low carb; high carb, high fat, etc) it all comes down to what works for you and what you're trying to accomplish. trial and error is the only way to figure it out

[t-bone2]

It is energy in vs. energy out. If you ingest sufficient protein and get fats primarily from Essential Fatty Acids and Polyunsaturated fats, and don't go overboard on fat intake, the carb choices and timing will be secondary.

[mcneil0303]

Originally Posted by t-bone2

It is energy in vs. energy out. If you ingest sufficient protein and get fats primarily from Essential Fatty Acids and Polyunsaturated fats, and don't go overboard on fat intake, the carb choices and timing will be secondary.

so more so worry about protein and fat im cutting right now im 6' 185 taking in around 2500 cal a day with 250 protein 150-180 carbs 70 grams of fat

[t-bone2]

Originally Posted by mcneil0303

so more so worry about protein and fat im cutting right now im 6' 185 taking in around 2500 cal a day with 250 protein 150-180 carbs 70 grams of fat

Based on your macro breakdown above you are getting between 2230 and 2350 cals/day.

How did you arrive at 2500 cals/day based on the above numbers? And, how do you know 2500 cals/day is the correct number for cutting? What is your level of maintenance, based on current activity level?

I'm assuming, based on your above macros, that you are currently around 10% BF. Grams of PRO should be mimimum Lean Body Mass (LBM) * 1.5. So in your case, assuming 10% BF (or above), 250g ((185 * .9) * 1.5).

What are you using for your sources of fat? Once PRO and FAT are dialed in, the total macro count can be driven by adjusting CHO.

[mcneil0303]

Originally Posted by t-bone2

Based on your macro breakdown above you are getting between 2230 and 2350 cals/day.

How did you arrive at 2500 cals/day based on the above numbers? And, how do you know 2500 cals/day is the correct number for cutting? What is your level of maintenance, based on current activity level?

I'm assuming, based on your above macros, that you are currently around 10% BF. Grams of PRO should be mimimum Lean Body Mass (LBM) * 1.5. So in your case, assuming 10% BF (or above), 250g ((185 * .9) * 1.5).

What are you using for your sources of fat? Once PRO and FAT are dialed in, the total macro count can be driven by adjusting CHO.

my maintenance is 3000 i mean i have gone to different websites and that is around what are all the answers im getting are. And for the 2500 calories i am right around there every day with my fat coming from eggs peanut butter milk nuts and efa. i believe im higher than 10%bf so i need to up the protein alittle more

thanks for the help so far guys

[EasyEJL]

the macros only matter to the extent that you get sufficient protein and fats, and then the carb sources (if any) become significant after that. But as others have said, total caloric intake defines whether your weight goes up or down, the macros somewhat effect composition. A diet of 3500 cals a day of twinkies would have you end up with quite a different body than 3500 cals a day of salmon. Overall quality proteins and fats, and minimally processed complex carbs are what you should look at. Remember, there are essential amino acids, essential fatty acids, and no such thing as an essential carb.

[SureShot]

Originally Posted by EasyEJL

the macros only matter to the extent that you get sufficient protein and fats, and then the carb sources (if any) become significant after that. But as others have said, total caloric intake defines whether your weight goes up or down, the macros somewhat effect composition. A diet of 3500 cals a day of twinkies would have you end up with quite a different body than 3500 cals a day of salmon. Overall quality proteins and fats, and minimally processed complex carbs are what you should look at. Remember, there are essential amino acids, essential fatty acids, and no such thing as an essential carb.

Thank you! I am sick of having the argument with people that you NEED carbohydrates. I RARELY eat carbs. (when i do its on a cheat day, michelob ultra maybe a cheeseburger or hot dog w/ bun at a ball game, or a vpx bar if I do not have time for a meal.) Ground turkey, cheese, eggs, some bacon, fish oil caps, MCT oil, steak make up the bulk of my diet. This also keeps me from gaining bodyfat regardless of caloric intake, which probably fluctuates between 2200 on the low end to 4500 on the high.

[EasyEJL]

Yeah, it may take some time, or even a few tries to get used to it, but it works well. i've been carbless for the last 4 days now other than trace from veggies and a little bit of matoldextrin in a couple of shakes (maybe 15g a day tops from shakes)

[SureShot]

I actually feel better without carbohydrates because I do not have to deal with my blood sugar being all over the place. I have constant energy and it does not effect my performance in the gym. Trace carbs from veggies and shakes have little to no impact on blood sugar so I do not even worry about them.

Forgot to mention also that when i do take in carbs, anabolic pump and neovar come in verrry handy! I use them on refeed days only.

[Rugger]

Both.

Total calories for weight loss or weight gain, macros are what those calories should be comprised of.

[Nitrox]

First and formost, total calories affects both weight change and composition. A small calorie surplus will give lean gains, A large calorie surplus will give fatty gains. Conversely, a small deficit will promote mostly fat loss while a large deficit will also burn muscle.

The next biggest influence comes from meal sizes and frequency. More frequent, smaller meals provides a steadier more consistent supply of nutrients and will encourage leaner gains and less muscle catabolism during cutting.

Macros come third. Fat is a concentrated slow burning fuel whereas carbs (whole food) are less concentrated and burn faster. Because of this fat is better suited as a steady energy supply but it is not as suitable for repetitive, intensive exercise. Carbs can supply energy like fat if consumed incrementally.

[Nitrox]

Originally Posted by SureShot

Thank you! I am sick of having the argument with people that you NEED carbohydrates. I RARELY eat carbs. (when i do its on a cheat day, michelob ultra maybe a cheeseburger or hot dog w/ bun at a ball game, or a vpx bar if I do not have time for a meal.) Ground turkey, cheese, eggs, some bacon, fish oil caps, MCT oil, steak ma