Macros and nutrient timing
lifeaspete
Posts: 6 Member
Hi everyone! Anyone got any tips for macro ratios and nutrient timing on advanced sports training? My body retains fat very easily as it builds muscle so I’ve been bulking on a 30/30/40 carb-fat-protein ratio as for too much carbs in the past has done me no good. What are your thoughts into that? Also, when is it best to eat most of your fats during the day?
A little background: I’ve been doing powerlifting and Olympic lifting with a little bit of bodybuilding-like reps here and there.
A little background: I’ve been doing powerlifting and Olympic lifting with a little bit of bodybuilding-like reps here and there.
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Competitive powerlifter, and I don't worry about nutrient timing in the least. I eat when I'm hungry. Unless you are really Eddie Hall hiding behind a pseudonym, you probably don't need to worry about it either.
If your macros keep you full and fueled, then they're fine.3 -
what sport are you advanced in?2
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How lean did you get before you started bulking? How much of a surplus on which are/were you bulking?
Those two points are big factors on fat gain whilst bulking.1 -
Hey there! Sorry, I meant advanced as in compound exercises. Should’ve been more clear 😅TavistockToad wrote: »what sport are you advanced in?
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lifeaspete wrote: »
Hey there! Sorry, I meant advanced as in compound exercises. Should’ve been more clear 😅TavistockToad wrote: »what sport are you advanced in?
in that case your nutrient timing has little effect.
hit you're protein and fat minimums and you'll be fine.1 -
I got to about 10% body fat before I started bulking. I started low, 200 calories surplus and kept adding as needed during my progress. At first I gained a lot of muscle while not gaining so much fat. But recently, my body fat has been spiking up significantly more than it did before...How lean did you get before you started bulking? How much of a surplus on which are/were you bulking?
Those two points are big factors on fat gain whilst bulking.
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lifeaspete wrote: »
I got to about 10% body fat before I started bulking. I started low, 200 calories surplus and kept adding as needed during my progress. At first I gained a lot of muscle while not gaining so much fat. But recently, my body fat has been spiking up significantly more than it did before...How lean did you get before you started bulking? How much of a surplus on which are/were you bulking?
Those two points are big factors on fat gain whilst bulking.
What's your current body fat%? If you've exceeded ~15% your p-ratio changes and the fat gain that accompanies any muscle makes bulking is sub-optimal.
https://bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html/
https://bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html/
Also, did you have yourself measured at 10% or is that just a guess? Not to be a jerk but most people tend to estimate a few percentage points lower than verified by a DEXA or bodpod.4 -
lifeaspete wrote: »
I got to about 10% body fat before I started bulking. I started low, 200 calories surplus and kept adding as needed during my progress. At first I gained a lot of muscle while not gaining so much fat. But recently, my body fat has been spiking up significantly more than it did before...How lean did you get before you started bulking? How much of a surplus on which are/were you bulking?
Those two points are big factors on fat gain whilst bulking.
What's your current body fat%? If you've exceeded ~15% your p-ratio changes and the fat gain that accompanies any muscle makes bulking is sub-optimal.
https://bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html/
https://bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html/
Also, did you have yourself measured at 10% or is that just a guess? Not to be a jerk but most people tend to estimate a few percentage points lower than verified by a DEXA or bodpod.
Thanks a ton man! That really helps!
My current bfp is at about 14%
I got measure at 7.3, but I took the number a little higher because I didn’t think it was 100% accurate. I used to do a lot of cardio to cope with depression before I started taking weightlifting seriously (minimum of 7 miles a day plus more cardio and some weights). So though I didn’t think the number was very accurate, I also didn’t think that it was too skewed. Since then I’ve measured myself 6 more times on different machines, and before I started gaining fat, that number remained consistent.
Again, thanks a lot for taking the time! (:0 -
quiksylver296 wrote: »Competitive powerlifter, and I don't worry about nutrient timing in the least. I eat when I'm hungry. Unless you are really Eddie Hall hiding behind a pseudonym, you probably don't need to worry about it either.
If your macros keep you full and fueled, then they're fine.
Hahahha Living for that Eddie Hall shade though 😂😂 Idk I just worry sometimes. I want to make sure I’m building a good muscle foundation to possibly be able to compete in the future. Thanks for taking the time man! I appreciate that!
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I'm following Renaissance Periodization fat loss template, they recommend eating the bulk of my carbs before/during/after training and of course protein at every meal.0
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lifeaspete wrote: »quiksylver296 wrote: »Competitive powerlifter, and I don't worry about nutrient timing in the least. I eat when I'm hungry. Unless you are really Eddie Hall hiding behind a pseudonym, you probably don't need to worry about it either.
If your macros keep you full and fueled, then they're fine.
Hahahha Living for that Eddie Hall shade though 😂😂 Idk I just worry sometimes. I want to make sure I’m building a good muscle foundation to possibly be able to compete in the future. Thanks for taking the time man! I appreciate that!
I'm female. :frown:
@pinuplove @tacklewasher1 -
quiksylver296 wrote: »lifeaspete wrote: »quiksylver296 wrote: »Competitive powerlifter, and I don't worry about nutrient timing in the least. I eat when I'm hungry. Unless you are really Eddie Hall hiding behind a pseudonym, you probably don't need to worry about it either.
If your macros keep you full and fueled, then they're fine.
Hahahha Living for that Eddie Hall shade though 😂😂 Idk I just worry sometimes. I want to make sure I’m building a good muscle foundation to possibly be able to compete in the future. Thanks for taking the time man! I appreciate that!
I'm female. :frown:
pinuplove tacklewasher
Woo! You lift heavy things and know about manly stuff like powerlifting so you must be a guy
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quiksylver296 wrote: »lifeaspete wrote: »quiksylver296 wrote: »Competitive powerlifter, and I don't worry about nutrient timing in the least. I eat when I'm hungry. Unless you are really Eddie Hall hiding behind a pseudonym, you probably don't need to worry about it either.
If your macros keep you full and fueled, then they're fine.
Hahahha Living for that Eddie Hall shade though 😂😂 Idk I just worry sometimes. I want to make sure I’m building a good muscle foundation to possibly be able to compete in the future. Thanks for taking the time man! I appreciate that!
I'm female. :frown:
pinuplove tacklewasher
Woo! You lift heavy things and know about manly stuff like powerlifting so you must be a guy
Honestly I think it's the photo and haircut.
Although, in certain lines of work, grooming and safety go hand in hand. 1 -
stanmann571 wrote: »quiksylver296 wrote: »lifeaspete wrote: »quiksylver296 wrote: »Competitive powerlifter, and I don't worry about nutrient timing in the least. I eat when I'm hungry. Unless you are really Eddie Hall hiding behind a pseudonym, you probably don't need to worry about it either.
If your macros keep you full and fueled, then they're fine.
Hahahha Living for that Eddie Hall shade though 😂😂 Idk I just worry sometimes. I want to make sure I’m building a good muscle foundation to possibly be able to compete in the future. Thanks for taking the time man! I appreciate that!
I'm female. :frown:
pinuplove tacklewasher
Woo! You lift heavy things and know about manly stuff like powerlifting so you must be a guy
Honestly I think it's the photo and haircut. Although, in certain lines of work, grooming and safety go hand in hand.
I actually cut my hair short due to the gym, not work. LOL2 -
Omaga im so sorry!! I hadn’t clicked on your pic before I replied so I just assumed from the username. I’m incredibly sorry!quiksylver296 wrote: »lifeaspete wrote: »quiksylver296 wrote: »Competitive powerlifter, and I don't worry about nutrient timing in the least. I eat when I'm hungry. Unless you are really Eddie Hall hiding behind a pseudonym, you probably don't need to worry about it either.
If your macros keep you full and fueled, then they're fine.
Hahahha Living for that Eddie Hall shade though 😂😂 Idk I just worry sometimes. I want to make sure I’m building a good muscle foundation to possibly be able to compete in the future. Thanks for taking the time man! I appreciate that!
I'm female. :frown:
@pinuplove @tacklewasher
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lifeaspete wrote: »
Omaga im so sorry!! I hadn’t clicked on your pic before I replied so I just assumed from the username. I’m incredibly sorry!quiksylver296 wrote: »lifeaspete wrote: »quiksylver296 wrote: »Competitive powerlifter, and I don't worry about nutrient timing in the least. I eat when I'm hungry. Unless you are really Eddie Hall hiding behind a pseudonym, you probably don't need to worry about it either.
If your macros keep you full and fueled, then they're fine.
Hahahha Living for that Eddie Hall shade though 😂😂 Idk I just worry sometimes. I want to make sure I’m building a good muscle foundation to possibly be able to compete in the future. Thanks for taking the time man! I appreciate that!
I'm female. :frown:
@pinuplove @tacklewasher
You're not the first. It's become a running joke.2 -
stanmann571 wrote: »quiksylver296 wrote: »lifeaspete wrote: »quiksylver296 wrote: »Competitive powerlifter, and I don't worry about nutrient timing in the least. I eat when I'm hungry. Unless you are really Eddie Hall hiding behind a pseudonym, you probably don't need to worry about it either.
If your macros keep you full and fueled, then they're fine.
Hahahha Living for that Eddie Hall shade though 😂😂 Idk I just worry sometimes. I want to make sure I’m building a good muscle foundation to possibly be able to compete in the future. Thanks for taking the time man! I appreciate that!
I'm female. :frown:
pinuplove tacklewasher
Woo! You lift heavy things and know about manly stuff like powerlifting so you must be a guy
Honestly I think it's the photo and haircut. Although, in certain lines of work, grooming and safety go hand in hand.
Yeah, this one is harder to make out, especially on mobile. But still funny
@lifeaspete Don't worry about it - this is a running joke for a few of us, obviously 0 -
quiksylver296 wrote: »lifeaspete wrote: »
Omaga im so sorry!! I hadn’t clicked on your pic before I replied so I just assumed from the username. I’m incredibly sorry!quiksylver296 wrote: »lifeaspete wrote: »quiksylver296 wrote: »Competitive powerlifter, and I don't worry about nutrient timing in the least. I eat when I'm hungry. Unless you are really Eddie Hall hiding behind a pseudonym, you probably don't need to worry about it either.
If your macros keep you full and fueled, then they're fine.
Hahahha Living for that Eddie Hall shade though 😂😂 Idk I just worry sometimes. I want to make sure I’m building a good muscle foundation to possibly be able to compete in the future. Thanks for taking the time man! I appreciate that!
I'm female. :frown:
@pinuplove @tacklewasher
You're not the first. It's become a running joke.
Ha! Jinx.1 -
I don't think it really matters when you get your nutrients. But I do eat a tiny yogurt and fruit bowl and also have a late afternoon coffee to have a little sugar caffeine boost about an hour before I lift. I also do protein and fruit smoothie post workout, I figure it can't hurt. Seems like a lot of trainers and fitness programs say to get protein and carbs right after your workout. I'm not sure how much it actually matters tho, but it fits with my meal plan so.0
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https://www.youtube.com/watch?v=JYkxCzBszOQThis discussion has been closed.
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