Carb, protein and fat % ?
kazane1
Posts: 264 Member
What does everyone find works best for them when adjusting your calorie intake by % on this app?
I weigh 128lb and stand at 5ft 5 and I am aiming to bulk and to gain muscle and my current intake is:
Calories - 3,089
Carbs - 513g - 61%
Fat - 58g - 17%
Protein - 142g - 18%
I weigh 128lb and stand at 5ft 5 and I am aiming to bulk and to gain muscle and my current intake is:
Calories - 3,089
Carbs - 513g - 61%
Fat - 58g - 17%
Protein - 142g - 18%
0
Replies
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I aim for over 100g of protein, which is 25% of my cals. 30-35% of my cals from fat and the rest carbs.4
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TavistockToad wrote: »I aim for over 100g of protein, which is 25% of my cals. 30-35% of my cals from fat and the rest carbs.
How much do you weigh and how tall are you?0 -
A lot of it depends on individual training and goals.
I’m training for cardio-based endurance events so I eat a lot of carbs (I’m fueling during 2+ hour workouts and recovering with carby shakes).
So I’m 55% carb, 15-17% fat, 27-30% protein. This is to retain as much muscle as possible while losing weight.
On my rest days, when I don’t train, I am for 30% carbs, 25-30% fat, 40-45% protein. This is just an approximation based on my personal preference.0 -
TavistockToad wrote: »I aim for over 100g of protein, which is 25% of my cals. 30-35% of my cals from fat and the rest carbs.
How much do you weigh and how tall are you?
5ft5, 136lbs0 -
TavistockToad wrote: »TavistockToad wrote: »I aim for over 100g of protein, which is 25% of my cals. 30-35% of my cals from fat and the rest carbs.
How much do you weigh and how tall are you?
5ft5, 136lbs
That’s good then your the same height as me so I can use your %’s for a comparison
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A lot of it depends on individual training and goals.
I’m training for cardio-based endurance events so I eat a lot of carbs (I’m fueling during 2+ hour workouts and recovering with carby shakes).
So I’m 55% carb, 15-17% fat, 27-30% protein. This is to retain as much muscle as possible while losing weight.
On my rest days, when I don’t train, I am for 30% carbs, 25-30% fat, 40-45% protein. This is just an approximation based on my personal preference.
How come you change your %’s on rest days?0 -
5'8, 156# & 10% BF (as measured by hydro) and am currently in maintenance/recomp at 1650 cals a day but actually eating about 2200 cals minus 550 cals burned rowing daily.
My macro goal during my weight loss and early maintenance phase was 40%P/40%C/20%F. However, my actual intake over that period was closer to 36%P/38%C/26%F. So, I adjusted my macro goal which currently is 35%P/35%C/30%F.
The most important macro to me is protein which has always been between 0.8-1.2g/# BW throughout my weight loss, maintenance and recomp journey.
0 -
What works for one person, could be useless to another, even if they had the same stats.
Plus as long as you are getting adequate protein and fat, the actual percentage breakdown matters very little compared to the other factors.4 -
How come you change your %’s on rest days?
When I'm working out for two hours I generally need sugar. I tend to eat lightly before cardio (100-150 calories of high glycemic, quickly digestible, foods). This means I have no "gas in the tank" to ride on. So if I'm biking for 2 hours, running for 3 hours, or bike/running for 5 hours, I need to fuel during this. A higher proportion of my calories will be spent "fueling" (which is totally fine since the sugar is used immediately). If I'm not using carbs for energy to sustain my workouts, I stick to complex carbs (green veggies, starchy squash, beans, etc.) and lean proteins and some omega rich proteins.
Carbs simply serve no purpose for me on rest days, beyond a moderate of complex carbs for health and energy. The fat is good for my body and helps it function. A high portion of protein helps keep me full and helps my muscles regenerate.
Why do you think your carb intake is so high? What's your goal?0 -
That’s really interesting to read, and I’m not sure why my carbs are so high I guess I just worked out that I could do with having 140g of protein for muscle maintenance and then I’m on 58g of fat because I want to try and keep my body fat % down and try to stay as lean as possible while bulking and then I just made the rest of my calories up with carbs and that’s what was left.
How come you change your %’s on rest days?
When I'm working out for two hours I generally need sugar. I tend to eat lightly before cardio (100-150 calories of high glycemic, quickly digestible, foods). This means I have no "gas in the tank" to ride on. So if I'm biking for 2 hours, running for 3 hours, or bike/running for 5 hours, I need to fuel during this. A higher proportion of my calories will be spent "fueling" (which is totally fine since the sugar is used immediately). If I'm not using carbs for energy to sustain my workouts, I stick to complex carbs (green veggies, starchy squash, beans, etc.) and lean proteins and some omega rich proteins.
Carbs simply serve no purpose for me on rest days, beyond a moderate of complex carbs for health and energy. The fat is good for my body and helps it function. A high portion of protein helps keep me full and helps my muscles regenerate.
Why do you think your carb intake is so high? What's your goal?
My main goal I’m aiming for is to bulk.. to gain muscle and to gain strength.
2 -
@goatg do you think that’s a good split of macros for the goals I want to achieve? Or do you think it could better?
It's personal preference. I prefer a little more fat, but that's just me. For you, protein is going to be most important that that looks fine. As with everything else, you're overthinking this. You need to stop majoring in the minors.1 -
Kazane,
Why do you still weigh the same? You've been at this for months and you haven't gained a pound.
WTF are you doing?1 -
What works for one person, could be useless to another, even if they had the same stats.
Plus as long as you are getting adequate protein and fat, the actual percentage breakdown matters very little compared to the other factors.
This, don't go crazy of macro breakdowns, go for minimums and then the rest is just calories for energy etc. Don't forget your micros as well.1 -
Kazane,
Why do you still weigh the same? You've been at this for months and you haven't gained a pound.
WTF are you doing?
Haha yeah I know maybe I just have a really fast metabolism I’m not sure.. I have been eating 3,089 calories for quite some time now and my maintenance is 2,600 but I just don’t seem to be putting on weight and I haven’t since October last year.. I have put on roughly 1kg since then but have upped my calories big time since then.
So I don’t know what’s going on lol
1 -
Davidsdottir wrote: »@goatg do you think that’s a good split of macros for the goals I want to achieve? Or do you think it could better?
It's personal preference. I prefer a little more fat, but that's just me. For you, protein is going to be most important that that looks fine. As with everything else, you're overthinking this. You need to stop majoring in the minors.
Okay thanks for the advice0 -
Kazane,
Why do you still weigh the same? You've been at this for months and you haven't gained a pound.
WTF are you doing?
Haha yeah I know maybe I just have a really fast metabolism I’m not sure.. I have been eating 3,089 calories for quite some time now and my maintenance is 2,600 but I just don’t seem to be putting on weight and I haven’t since October last year.. I have put on roughly 1kg since then but have upped my calories big time since then.
So I don’t know what’s going on lol
2600 isn't maintenance...0 -
TavistockToad wrote: »Kazane,
Why do you still weigh the same? You've been at this for months and you haven't gained a pound.
WTF are you doing?
Haha yeah I know maybe I just have a really fast metabolism I’m not sure.. I have been eating 3,089 calories for quite some time now and my maintenance is 2,600 but I just don’t seem to be putting on weight and I haven’t since October last year.. I have put on roughly 1kg since then but have upped my calories big time since then.
So I don’t know what’s going on lol
2600 isn't maintenance...
Originally it was for me.. I weigh 58kg and I’m only 5ft 50 -
TavistockToad wrote: »Kazane,
Why do you still weigh the same? You've been at this for months and you haven't gained a pound.
WTF are you doing?
Haha yeah I know maybe I just have a really fast metabolism I’m not sure.. I have been eating 3,089 calories for quite some time now and my maintenance is 2,600 but I just don’t seem to be putting on weight and I haven’t since October last year.. I have put on roughly 1kg since then but have upped my calories big time since then.
So I don’t know what’s going on lol
2600 isn't maintenance...
Originally it was for me.. I weigh 58kg and I’m only 5ft 5
If you're not gaining weight then you aren't in a surplus, so 2600 isn't maintenance.
Or you're not logging accurately4 -
Kazane,
Why do you still weigh the same? You've been at this for months and you haven't gained a pound.
WTF are you doing?
Haha yeah I know maybe I just have a really fast metabolism I’m not sure.. I have been eating 3,089 calories for quite some time now and my maintenance is 2,600 but I just don’t seem to be putting on weight and I haven’t since October last year.. I have put on roughly 1kg since then but have upped my calories big time since then.
So I don’t know what’s going on lol
From Arnold Schwarzenegger's "How To gain Muscular Weight and Massiveness", 1975:
(Desired bodyweight x 23) + 25% = Calories needed
Eat additional 500-750 calories on workout days.
To increase weight to 140...
140 x 23 = 3220
3220 x 25% = 805
3220 + 805 = 4025 calories needed on non-workout days
4525 to 4775 calories needed on workout days.
*Since you are only eating just over 3000 calories you will not gain weight.4 -
That’s really interesting to read, and I’m not sure why my carbs are so high I guess I just worked out that I could do with having 140g of protein for muscle maintenance and then I’m on 58g of fat because I want to try and keep my body fat % down and try to stay as lean as possible while bulking and then I just made the rest of my calories up with carbs and that’s what was left.
How come you change your %’s on rest days?
When I'm working out for two hours I generally need sugar. I tend to eat lightly before cardio (100-150 calories of high glycemic, quickly digestible, foods). This means I have no "gas in the tank" to ride on. So if I'm biking for 2 hours, running for 3 hours, or bike/running for 5 hours, I need to fuel during this. A higher proportion of my calories will be spent "fueling" (which is totally fine since the sugar is used immediately). If I'm not using carbs for energy to sustain my workouts, I stick to complex carbs (green veggies, starchy squash, beans, etc.) and lean proteins and some omega rich proteins.
Carbs simply serve no purpose for me on rest days, beyond a moderate of complex carbs for health and energy. The fat is good for my body and helps it function. A high portion of protein helps keep me full and helps my muscles regenerate.
Why do you think your carb intake is so high? What's your goal?
My main goal I’m aiming for is to bulk.. to gain muscle and to gain strength.
Fat doesn't make you fat any more than protein or carbs. Eating in a calorie surplus of any macro will cause you to gain weight/fat. Keeping your bodyfat gain minimal when bulking happens by keeping a small surplus.... Although by the sounds of it, you're not in a surplus, or gaining anything...3 -
livingleanlivingclean wrote: »
That’s really interesting to read, and I’m not sure why my carbs are so high I guess I just worked out that I could do with having 140g of protein for muscle maintenance and then I’m on 58g of fat because I want to try and keep my body fat % down and try to stay as lean as possible while bulking and then I just made the rest of my calories up with carbs and that’s what was left.
How come you change your %’s on rest days?
When I'm working out for two hours I generally need sugar. I tend to eat lightly before cardio (100-150 calories of high glycemic, quickly digestible, foods). This means I have no "gas in the tank" to ride on. So if I'm biking for 2 hours, running for 3 hours, or bike/running for 5 hours, I need to fuel during this. A higher proportion of my calories will be spent "fueling" (which is totally fine since the sugar is used immediately). If I'm not using carbs for energy to sustain my workouts, I stick to complex carbs (green veggies, starchy squash, beans, etc.) and lean proteins and some omega rich proteins.
Carbs simply serve no purpose for me on rest days, beyond a moderate of complex carbs for health and energy. The fat is good for my body and helps it function. A high portion of protein helps keep me full and helps my muscles regenerate.
Why do you think your carb intake is so high? What's your goal?
My main goal I’m aiming for is to bulk.. to gain muscle and to gain strength.
Fat doesn't make you fat any more than protein or carbs. Eating in a calorie surplus of any macro will cause you to gain weight/fat. Keeping your bodyfat gain minimal when bulking happens by keeping a small surplus.... Although by the sounds of it, you're not in a surplus, or gaining anything...
Thank your explaining this and yeah I don’t seem to be putting on weight at all since before Christmas now I have stayed the same weight and I have been eating just over 3000 calories I’m going to have to re think things through.0 -
I've never bothered to target specific macro ratios. That is, I do try to get 30 grams of fiber and meet my protein goal most days. If fat and carbs come along for the ride, that's ok.2
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Kazane,
Why do you still weigh the same? You've been at this for months and you haven't gained a pound.
WTF are you doing?
Haha yeah I know maybe I just have a really fast metabolism I’m not sure.. I have been eating 3,089 calories for quite some time now and my maintenance is 2,600 but I just don’t seem to be putting on weight and I haven’t since October last year.. I have put on roughly 1kg since then but have upped my calories big time since then.
So I don’t know what’s going on lol
From Arnold Schwarzenegger's "How To gain Muscular Weight and Massiveness", 1975:
(Desired bodyweight x 23) + 25% = Calories needed
Eat additional 500-750 calories on workout days.
To increase weight to 140...
140 x 23 = 3220
3220 x 25% = 805
3220 + 805 = 4025 calories needed on non-workout days
4525 to 4775 calories needed on workout days.
*Since you are only eating just over 3000 calories you will not gain weight.
@leanman60
Wow! That’s I lot of calories lol I have been eating a lot less then I should be then. I have done a lot of research into surpluses and most of them say to eat 250 calories above maintenance but I have never come across what you have just pointed out. So usually my maintenance is 2,600 -2,850 and for a surplus I’m now looking at 4525 calories I’m going to start eating at this for a surplus then.
thank you so much for your input.0 -
@leanman60
What what the math be to work out a calorie deficit for yourself.
When ever I use online calculators to work out my maintenance level it’s allways between 2,400-2,850.. but yet using your method it has given me a maintenance of 3,220 so there is a real big difference here.. why do all the online calculates give you a maintenance so low?0 -
@livingleanlivingclean you seem to be very intellectual with body building so can I ask you a question? I’m currently eating 3,340 calories 506g carbs, 84g of fat and 140g protein but I allways feel so bloated could this be because I’m eating too much carbs and do you think I would benefit from upping my fat and lowering my carbs? Thank you.0
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omg0
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Kazane,
Why do you still weigh the same? You've been at this for months and you haven't gained a pound.
WTF are you doing?
Haha yeah I know maybe I just have a really fast metabolism I’m not sure.. I have been eating 3,089 calories for quite some time now and my maintenance is 2,600 but I just don’t seem to be putting on weight and I haven’t since October last year.. I have put on roughly 1kg since then but have upped my calories big time since then.
So I don’t know what’s going on lol
If you're staying the same weight for months on 3,089 calories, then 3,089 is your maintenance calories.1 -
@livingleanlivingclean you seem to be very intellectual with body building so can I ask you a question? I’m currently eating 3,340 calories 506g carbs, 84g of fat and 140g protein but I allways feel so bloated could this be because I’m eating too much carbs and do you think I would benefit from upping my fat and lowering my carbs? Thank you.
Thats got nothing to do with bodybuilding. You can eat more fat if you like. You could also try eating carbs from different sources.1 -
kshama2001 wrote: »Kazane,
Why do you still weigh the same? You've been at this for months and you haven't gained a pound.
WTF are you doing?
Haha yeah I know maybe I just have a really fast metabolism I’m not sure.. I have been eating 3,089 calories for quite some time now and my maintenance is 2,600 but I just don’t seem to be putting on weight and I haven’t since October last year.. I have put on roughly 1kg since then but have upped my calories big time since then.
So I don’t know what’s going on lol
If you're staying the same weight for months on 3,089 calories, then 3,089 is your maintenance calories.
Yeahh thanks I’ve moved on since writing this and am currently eating at 3,340 for a surplus. And I think I’m allready starting to plateau on these calories now too.0
This discussion has been closed.
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