Macros

callumwalker1995

Did everyone calculate their calories and macros using iifym.com? Is 205 protein, 400 carbs, 85 fat ok? My macros differ so much to those recommended on this website - how can a male survive on 54 fat?! I already have low testosterone

callumwalker1995

Anyone please?

usmcmp

I answered this question for you yesterday. You weigh slightly under 150, so that much protein is overkill. I'd lower the protein and just let the other two macros end up wherever they end up. You could possibly use more fats, but being exact with carbs and fat on a bulk isn't going to make or break anything.

ouryve

I've gone with the calories allocated - I would have tweaked it had the results not been what I was seeking. Turns out it has been spot on for about a pound a week loss. I spent the first week mostly experimenting with my regular diet, minus the things I really needed to cut out (mostly cake, with cake for afters) and seeing how I felt, doing that, without changing the rest of my diet that much. Turned out that the 1370 calories I was given (shortish middle aged, lightly active woman, slightly overweight) was easily achievable without too much tweaking of my diet, so I tweaked my macros to more accurately reflect the way I tend to eat - decreased the % of calories from carbs by 10 and increased the % from fat by 10. I feel fuller for longer without feeling as bloated if I eat 20:40:40 rather than the default 20:50:30, which makes for more sustainable changes.

callumwalker1995

usmcmp wrote: »

I answered this question for you yesterday. You weigh slightly under 150, so that much protein is overkill. I'd lower the protein and just let the other two macros end up wherever they end up. You could possibly use more fats, but being exact with carbs and fat on a bulk isn't going to make or break anything.

Why is it overkill? It keeps me fuller for longer

callumwalker1995

usmcmp wrote: »

I answered this question for you yesterday. You weigh slightly under 150, so that much protein is overkill. I'd lower the protein and just let the other two macros end up wherever they end up. You could possibly use more fats, but being exact with carbs and fat on a bulk isn't going to make or break anything.

Also more fats? That would put me over 0.6 per lb

usmcmp

callumwalker1995 wrote: »

usmcmp wrote: »

I answered this question for you yesterday. You weigh slightly under 150, so that much protein is overkill. I'd lower the protein and just let the other two macros end up wherever they end up. You could possibly use more fats, but being exact with carbs and fat on a bulk isn't going to make or break anything.

Why is it overkill? It keeps me fuller for longer

If you want to eat that much it's fine. It's not necessary to eat that much for lean mass growth.

I know you've previously said that not hitting exact macros causes anxiety, but bulking is the time to learn to relax a bit. Having higher fat than IIFYM suggests is not going to cause problems. It won't make you gain more fat or hinder your lean mass gains.

callumwalker1995

I am already taking in 0.55 per lb of fat. Do you think this high fat as well as high carbs will lead to fat gains instead?

usmcmp

callumwalker1995 wrote: »

I am already taking in 0.55 per lb of fat. Do you think this high fat as well as high carbs will lead to fat gains instead?

Gaining fat comes from eating more calories than your body needs. It doesn't happen due to the arrangement of macros. You're bulking, so you are purposefully eating more calories than your body needs. You've taken measures to keep the surplus on the smaller side, which is good. Too large of a surplus results in faster fat gains. You will still gain some fat as you bulk because the body isn't going to use every calorie of your surplus to build muscle.

Hornsby

Your training (combined with your energy balance) will dictate your fat gain. Not specific macro combos.

beskytter

40 carb 30 fat 30 protein is the classic macro consumption. I attack my days with high carb days wed and Sunday about 250 grams. Other days I an between 75 and 100 in carbs. It works great tricks your body to burn fat but the carb days fuel you for workouts. If you are an endurance athlete you should supplement two low carb days worth medium carb days. Research carb cycling but stick with counting your macros.

callumwalker1995

dougozz wrote: »

40 carb 30 fat 30 protein is the classic macro consumption. I attack my days with high carb days wed and Sunday about 250 grams. Other days I an between 75 and 100 in carbs. It works great tricks your body to burn fat but the carb days fuel you for workouts. If you are an endurance athlete you should supplement two low carb days worth medium carb days. Research carb cycling but stick with counting your macros.

How would you go about tapering less carbs and higher fat? I'm going to experiment with lower carbs and higher fat

callumwalker1995

dougozz wrote: »

40 carb 30 fat 30 protein is the classic macro consumption. I attack my days with high carb days wed and Sunday about 250 grams. Other days I an between 75 and 100 in carbs. It works great tricks your body to burn fat but the carb days fuel you for workouts. If you are an endurance athlete you should supplement two low carb days worth medium carb days. Research carb cycling but stick with counting your macros.

Only 275 carbs? I hit 400 a day haha

callumwalker1995

Hornsby wrote: »

Your training (combined with your energy balance) will dictate your fat gain. Not specific macro combos.

Do you just mean eating in a surplus and how much?

yarwell

callumwalker1995 wrote: »

I am already taking in 0.55 per lb of fat. Do you think this high fat as well as high carbs will lead to fat gains instead?

I don't think a fat ratio has any meaning or basis.

callumwalker1995

yarwell wrote: »

callumwalker1995 wrote: »

I am already taking in 0.55 per lb of fat. Do you think this high fat as well as high carbs will lead to fat gains instead?

I don't think a fat ratio has any meaning or basis.

You're speaking in riddles

usmcmp

callumwalker1995 wrote: »

yarwell wrote: »

callumwalker1995 wrote: »

I am already taking in 0.55 per lb of fat. Do you think this high fat as well as high carbs will lead to fat gains instead?

I don't think a fat ratio has any meaning or basis.

You're speaking in riddles

He means that the suggested fat percentage is written in to ensure you're getting enough fat for hormones and metabolic processes. There's no ideal ratio. There are studies out there to support a very wide variety of macro break downs.

callumwalker1995

I'm completely stuck on my macros my percentages are 50% carbs 27% protein 23% fat i don't know whether to switch it up

usmcmp

callumwalker1995 wrote: »

I'm completely stuck on my macros my percentages are 50% carbs 27% protein 23% fat i don't know whether to switch it up

You do not need to hit exact macros to make progress. There are studies supporting lower protein, higher protein, low carb, high carb, low fat and high fat. At this point you could eliminate the goals completely and you would still make progress. I didn't even track macros or calories on my bulk and I successfully gained lean mass at a slightly higher than average rate.

callumwalker1995

So you

usmcmp wrote: »

callumwalker1995 wrote: »

I'm completely stuck on my macros my percentages are 50% carbs 27% protein 23% fat i don't know whether to switch it up

You do not need to hit exact macros to make progress. There are studies supporting lower protein, higher protein, low carb, high carb, low fat and high fat. At this point you could eliminate the goals completely and you would still make progress. I didn't even track macros or calories on my bulk and I successfully gained lean mass at a slightly higher than average rate.

So you just hit a caloric surplus?

usmcmp

Correct, I mentally calculated that I was approximately in a surplus. I wasn't concerned about fat gains during my bulk, but I really didn't gain much more than if I had obsessed about my calories and macros.

callumwalker1995

Think I might lower carbs because I tend to carry water. Should I compensate with fats?

Hornsby

You are over thinking this. Essentially, majoring in the minors. Just hit your surplus and get adequate amounts of proteins and fats.

LolBroScience

Hornsby wrote: »

You are over thinking this. Essentially, majoring in the minors. Just hit your surplus and get adequate amounts of proteins and fats.

This.