Carb/Protein/Fats % splits

IanSandiford

Looking for advice on % C,P,F splits? Currently doing circa 40/40/20 - is that about right for half b.build / half cardio gym week?

UltraVegRunnerBabe

I'm a marathon runner and do 90/5/5 or 80/10/10 depending on the day. For body building, I definitely recommend 60/30/10 on those days. Your body can only consume so much protein at once, and I'd make sure to focus on plant protein because you can get more for less and it's easier to digest.

IanSandiford

I have some work to do to get fats down to 10% and take +2.5k cal a day - but will have a go. Trouble I think i have is my protein comes mainly from fish.

prattiger65

I do 40/30/30, roughly. I actually shoot for .08g of protein per pound of lean mass, .04g of fat per pound of body weight. Once those goals are met the remaining calories/macros can be whatever. When you are cutting weight and you want to maintain lean muscle, weight lifting is the best way to maintain muscle. You need adequate protein for that.

sardelsa

Since % can vary greatly depending on calorie intake, I go by grams per lean body mass.
Pro: .8 to 1g
Fats: .35 to .6g
Carbs: The rest

psuLemon

sardelsa wrote: »

Since % can vary greatly depending on calorie intake, I go by grams per lean body mass.
Pro: .8 to 1g
Fats: .35 to .6g
Carbs: The rest

This is the legit way of doing this. Percentages can vastly differ based on calorie intake. What is important is getting adequate amounts of nutrient which are more correlated to lean body mass.

psuLemon

IanSandiford wrote: »

I have some work to do to get fats down to 10% and take +2.5k cal a day - but will have a go. Trouble I think i have is my protein comes mainly from fish.

Don't cut fat that low. Fats support hormonal functions. Cutting it too much can lower testosterone levels. Also, take into consider the added benefits of USFA and omega 3s found in fish, I would never cut it out.