Calorie Counter

You are currently viewing the message boards in:

Macros for Strength Gains

power242liftingpower242lifting Posts: 1Member Member Posts: 1Member Member
Been lifting weights for about 10 years. I am not a body builder but a power lifter. Two questions but related... Has anyone been able to get stronger and lose a little bit of weight and what are your macros? Is it more important to keep your fat macros higher than your carb macros? I keep my protein around 1g per lean body mass. Carbs give me the energy I need to lift very heavy. And carbs help my post recovery. Should I eat more carbs and less fat on my heavy days? And more fat on my light days? Not worried about losing muscle mass...just want to get stronger. I know the more muscle mass the more potential there is to be stronger. I am about 10 lbs over in a weight class I want to compete in. I don't take any drugs to cut (or gain) and I don't want to dehydrate before weight lifting meet. It will be next year before I compete.

Replies

  • mmapagsmmapags Posts: 7,979Member Member Posts: 7,979Member Member
    Been lifting weights for about 10 years. I am not a body builder but a power lifter. Two questions but related... Has anyone been able to get stronger and lose a little bit of weight and what are your macros? Is it more important to keep your fat macros higher than your carb macros? I keep my protein around 1g per lean body mass. Carbs give me the energy I need to lift very heavy. And carbs help my post recovery. Should I eat more carbs and less fat on my heavy days? And more fat on my light days? Not worried about losing muscle mass...just want to get stronger. I know the more muscle mass the more potential there is to be stronger. I am about 10 lbs over in a weight class I want to compete in. I don't take any drugs to cut (or gain) and I don't want to dehydrate before weight lifting meet. It will be next year before I compete.

    Unless you are having some kind of energy problem that would indicate more carbs, or more rest and recovery, there is no particular benefit to manipulating macros beyond getting adequate protein.

    Your macro hierarchy wants to be adequate protein, which is sounds like you are doing, adequate fat for hormonal function. For a man, about .3 grams per lb of body weight (women a little more and it is a little more important for hormones) and carbs for the rest. Or whatever you want for the rest. The protein and fat are minimums. There is no real benefit to increase protein or fat but if that's what you want to do, no harm either.
  • mmapagsmmapags Posts: 7,979Member Member Posts: 7,979Member Member
    You definitely need energy and carbs give you that energy, in order to loose fat just lower the percentage of fat in your macros. And you want to eat lots of carbs when heavy lifting.
    You can change your macros each day depending when you lift heavy. High carbs when lifting heavy.

    Carb cycling is really a matter of preference assuming one is eating adequate amounts. If one is doing keto or low carb, carb cycling can certainly help for workouts. It can be dangerous and unhealthy for hormone function to lower fats too much. Carbs don't need to be "high" for lifting. I get +/- 150 grams per day on average and train 3 to 4 times per week with no energy issues. If one is having energy issues, it is usually more a function of recovery and load management.
  • mmapagsmmapags Posts: 7,979Member Member Posts: 7,979Member Member
    mmapags wrote: »
    You definitely need energy and carbs give you that energy, in order to loose fat just lower the percentage of fat in your macros. And you want to eat lots of carbs when heavy lifting.
    You can change your macros each day depending when you lift heavy. High carbs when lifting heavy.

    Carb cycling is really a matter of preference assuming one is eating adequate amounts. If one is doing keto or low carb, carb cycling can certainly help for workouts. It can be dangerous and unhealthy for hormone function to lower fats too much. Carbs don't need to be "high" for lifting. I get +/- 150 grams per day on average and train 3 to 4 times per week with no energy issues. If one is having energy issues, it is usually more a function of recovery and load management.

    and i would advocate higher carbs on the day before a heavy session to let the glycogen build up - vs. trying to replenish it. my highest carb days are rest days, so that i kill my workout the next day

    Yes, excellent point.
  • ChieflrgChieflrg Posts: 7,835Member Member Posts: 7,835Member Member
    As a powerlifter and a coach/trainer I think there are many things we have to keep in mind.

    1. Strength is governed from our volume at the sweet spot of intensity. We can certainly move more weight as we lose weight. I'm generally "stronger" at a lighter weight because I bump my volume to reduce atrophy if I'm shedding a small amount for a meet and I'm many weeks out.
    2. Our macros play a part but as long as you eat reasonably balanced meals, you shouldn't have to dial in much unless we are talking Nationals or Worlds competitions. I generally follow just a tad over 1g protien lb of bw. Personally at age 50, having a autoimmune disease and portions of my bowels removed I need more protein to optimize MPS. How much you need for optimal results depends on how male you are, age, health etc...

    10lbs might or might not be a lot for your weight class. Without that info, I can't give you further advice.
Sign In or Register to comment.