Optimal macro ratios for muscle gain?
diogomello12
Posts: 33 Member
I currently am on 40% carbs, 30% fat and 30% protein. Is it optimal?
1
Replies
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First off for optimal muscle gain you want to be eating in a surplus. Calories will be king.
Macros are important too but I would not go by % because someone gaining on 2500 vs 4000 calories the ratios will look a lot different. Better to use grams per lean body mass:
Protein: 0.8 to 1g
Fats: 0.4g
Carbs: The rest
Keep in mind these are minimums and you can adjust to your preferences and needs
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Are they calculated for actual weight or target weight ?0
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mgmgmg1981 wrote: »Are they calculated for actual weight or target weight ?
Some people do target weight, but lean body mass is most accurate. However many people don't actually know their numbers so either one is fine.2
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