Macros on weight-lifting vs. rest days
swimmermama
Posts: 526 Member
Hi! I'm 5'8" or 5'9", 124 pounds, trying to gain a bit of weight, mostly muscle. I've been lifting weights 3 times a week for the last year or two.
I know getting enough protein and carbs on weight-lifting days is important but that nutrition during rest days is important, too. My macros are set at 40% carbs, 30% protein, and 30% fat and I meet that pretty much every day, other than sometimes going over on carbs on lifting days.
My question is this: Should my macros be slightly different on lifting days versus rest days? What do y'all do?
I know getting enough protein and carbs on weight-lifting days is important but that nutrition during rest days is important, too. My macros are set at 40% carbs, 30% protein, and 30% fat and I meet that pretty much every day, other than sometimes going over on carbs on lifting days.
My question is this: Should my macros be slightly different on lifting days versus rest days? What do y'all do?
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Replies
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I'm curious about this too!0
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Currently I'm trying the TDEE method and eat the same ratio of carbs, protein and fat everyday.
I haven't found an issue with that yet personally. I lift (crossfit) twice a week and lift on my own once a week at least
In for other insights.0 -
I'm not aware of any evidence that this is going to be vastly superior however you could certainly make an argument for it. I can only tell you that of the people in the industry (people who I believe know what the heck they are talking about) that I've asked this question to, the answers have been mixed, with some of them suggesting that there could be marginal benefits to moving additional cals/nutrients around the training bout and taking them from rest days in an attempt to improve nutrient partitioning.
I would speculate that if this does matter, the effects aren't going to be substantial. Pure speculation on my part.
Finally, I wouldn't even consider this unless it ALSO aligned with personal preference and performance needs, so in other words if you had better recovery by NOT shorting your calories on rest days and this improved performance then you should stick to that.
Keep in mind, the above is really opinion.
Curious what other people have to say as this is a topic I've been thinking about lately.0 -
I tend to eat more on my lifting days (although that's 5 days a week). No science to tell me that it helps, but it logically makes sense in my head to add more on those days. Does it do anything? I have no idea. Maybe it's just an excuse to eat ice cream...0
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I also wonder if the context changes the prescription somewhat? Bulking vs. Maintenance vs Cutting? I could certainly see it being more useful to drop calories on resting days when cutting. Since the OP is trying to gain, maybe not as useful?
In for thoughts...0 -
I tend to eat more on my lifting days (although that's 5 days a week). No science to tell me that it helps, but it logically makes sense in my head to add more on those days. Does it do anything? I have no idea. Maybe it's just an excuse to eat ice cream...
My thought exactly! lol0 -
I also wonder if the context changes the prescription somewhat? Bulking vs. Maintenance vs Cutting? I could certainly see it being more useful to drop calories on resting days when cutting. Since the OP is trying to gain, maybe not as useful?
In for thoughts...
I've heard claims of this being beneficial regardless of state of energy balance. Doesn't mean it's true but the thought would be that if you're recomping this would attempt to leverage any theoretical benefit to partitioning to give you some chance of actually recomping and not wheel-spinning. Same logic for eating in a surplus -- minimize fat gain on the rest days.
Once again, I'm not clear on whether any of this is true. I would suspect the differences would be small.
And to reiterate, performance/preference should still remain at the forefront.0 -
I also wonder if the context changes the prescription somewhat? Bulking vs. Maintenance vs Cutting? I could certainly see it being more useful to drop calories on resting days when cutting. Since the OP is trying to gain, maybe not as useful?
In for thoughts...
I've heard claims of this being beneficial regardless of state of energy balance. Doesn't mean it's true but the thought would be that if you're recomping this would attempt to leverage any theoretical benefit to partitioning to give you some chance of actually recomping and not wheel-spinning. Same logic for eating in a surplus -- minimize fat gain on the rest days.
Once again, I'm not clear on whether any of this is true. I would suspect the differences would be small.
And to reiterate, performance/preference should still remain at the forefront.
Let me see how I do come February.....
Cause I am currently trying to put on weight, while keeping BF low....may be futile in the end.
But I am trying.
Currently 5 days a week, I do 3500 calories, High carbs, high protein, low fat
2 days a week I do 2000 - 2300 calories, Higher fat, high protein, low carbs (~50 gr, but <100 gr)...and I do LISS along with ab work on these days.0 -
Hi! I'm 5'8" or 5'9", 124 pounds, trying to gain a bit of weight, mostly muscle. I've been lifting weights 3 times a week for the last year or two.
I know getting enough protein and carbs on weight-lifting days is important but that nutrition during rest days is important, too. My macros are set at 40% carbs, 30% protein, and 30% fat and I meet that pretty much every day, other than sometimes going over on carbs on lifting days.
My question is this: Should my macros be slightly different on lifting days versus rest days? What do y'all do?
Depends on what you feel comfortable doing.....
If you are hitting your goals, then why change?
You would only alter carb/fat macros between the rest and workout days....protein should remain the same.
So you would be basically carb cycling0 -
I like to carb cycle. Have high carbs/low fat on lifting days, and high fat/low carbs on off days. The biggest benefit is being able to have a wide variety of foods.0
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Well that's why you should eat those calories burned on exercise back... That would change your macro totals. I always eat my exercise calories back, It hasn't hindered my weight loss at all.0
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I tend to eat more on my lifting days (although that's 5 days a week). No science to tell me that it helps, but it logically makes sense in my head to add more on those days. Does it do anything? I have no idea. Maybe it's just an excuse to eat ice cream...
I often do, although sometimes my appetite decreases after lifting and I don't end up eating more.I like to carb cycle. Have high carbs/low fat on lifting days, and high fat/low carbs on off days. The biggest benefit is being able to have a wide variety of foods.
Yes, I tend to eat more carbs on lifting days and more fat on rest days. It's what I've been doing and realized today that I should ask whether I should do it MORE or stop doing it.
Since today is a rest day, I'm looking forward to my salmon for lunch! Yum!0 -
I often do, although sometimes my appetite decreases after lifting and I don't end up eating more.
Yeah at times I have to force myself to eat post workout....
Even more so now that I am doing my bulk, and I am still full from the day before that I don't feel like eating.0 -
Well that's why you should eat those calories burned on exercise back... That would change your macro totals. I always eat my exercise calories back, It hasn't hindered my weight loss at all.
Number of calories and macros are different issues Thanks though! 0 -
I keep mine the same as there'll be recovery going on during rest days.
Are you consistently gaining as you'd like? I only ask as you never seem to hit your calorie goal.0 -
I keep mine the same as there'll be recovery going on during rest days.
Are you consistently gaining as you'd like? I only ask as you never seem to hit your calorie goal.
Honestly, no. I was gaining well for a few months (went from 118 to 125) but recently have lost a couple of pounds. Thank you for the kick in the pants to get better about that!0 -
Well that's why you should eat those calories burned on exercise back... That would change your macro totals. I always eat my exercise calories back, It hasn't hindered my weight loss at all.
Number of calories and macros are different issues Thanks though!
Yeah, I realized that after I posted lol... your speaking of your macro percentages on work out days, ton days off.
I leave my macros as they are, but on training days I tend to eat more carbs, and try to eat less fats../0 -
I always wondered about this too... but I know it would be a huge pain for me to keep up with all that so I really hope it doesn't matter that much. I just go with it.. whatever I happen to eat that day..as long as I hit my minimums of course.0
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I keep mine the same as there'll be recovery going on during rest days.
Are you consistently gaining as you'd like? I only ask as you never seem to hit your calorie goal.
Honestly, no. I was gaining well for a few months (went from 118 to 125) but recently have lost a couple of pounds. Thank you for the kick in the pants to get better about that!
I had this happen 3 times while bulking, just keep adding cals to keep the gains up. I've heard protein isn't the be all and end all while bulking (the same amount you have just now should be fine) means you get more carbs! Yay! :happy:0 -
I keep mine the same as there'll be recovery going on during rest days.
Are you consistently gaining as you'd like? I only ask as you never seem to hit your calorie goal.
Honestly, no. I was gaining well for a few months (went from 118 to 125) but recently have lost a couple of pounds. Thank you for the kick in the pants to get better about that!
I had this happen 3 times while bulking, just keep adding cals to keep the gains up. I've heard protein isn't the be all and end all while bulking (the same amount you have just now should be fine) means you get more carbs! Yay! :happy:
Ha! I love protein more than anything else. A chicken breast or bread? Chicken breast, please! If I could live on yogurt, chicken, eggs, cheese, nuts, veggies, and fruit, I would. And dark chocolate, of course 0 -
I keep mine the same as there'll be recovery going on during rest days.
Are you consistently gaining as you'd like? I only ask as you never seem to hit your calorie goal.
Honestly, no. I was gaining well for a few months (went from 118 to 125) but recently have lost a couple of pounds. Thank you for the kick in the pants to get better about that!
I had this happen 3 times while bulking, just keep adding cals to keep the gains up. I've heard protein isn't the be all and end all while bulking (the same amount you have just now should be fine) means you get more carbs! Yay! :happy:
During bulk, and doing weight lifting.
Then carbs will be your go to, if protein is adequate.0 -
Everyone will tell you that you can not gain muscle while eating a deficit, but according to a good friend who is also a certified nutritionist and has his degree in Sport Medicine you can gain strength and muscle ( though not at higher percentages as those trying to really bulk up) by controlling your macros while still eating in a deficit ....
I am running similar percentages on my macros, as you, with small increases in Carbs and Protein on my heaviest workout days... I do use Creatine daily and make sure to consume slow digesting proteins like chicken or turkey after workouts.... So far his advice has worked well for me so I am sticking with it.0 -
Everyone will tell you that you can not gain muscle while eating a deficit, but according to a good friend who is also a certified nutritionist and has his degree in Sport Medicine you can gain strength and muscle ( though not at higher percentages as those trying to really bulk up) by controlling your macros while still eating in a deficit ....
Possible perhaps.....
But extremely hard, as well as takes very long
But you can get stronger while in deficit......that is accurate.
In fact I did very well going up in weight during my cut0 -
Everyone will tell you that you can not gain muscle while eating a deficit, but according to a good friend who is also a certified nutritionist and has his degree in Sport Medicine you can gain strength and muscle ( though not at higher percentages as those trying to really bulk up) by controlling your macros while still eating in a deficit ....
Possible perhaps.....
But extremely hard, as well as takes very long
But you can get stronger while in deficit......that is accurate.
In fact I did very well going up in weight during my cut
There is no illusion that muscle gain is harder, takes longer, and is not to the degree that one would gain while having a lower BMI and eating a surplus to bulk up. He does say that the amount that can be gained is very relative to the amount of stored fat that can be burned as energy during workouts, since that stored fat will be used for energy 2nd to the energy being produced form daily intake... He says the key though is knowing those macros and having the right balance to fuel and maintain your workouts while still allowing additional burning from fat reserves.0 -
Everyone will tell you that you can not gain muscle while eating a deficit, but according to a good friend who is also a certified nutritionist and has his degree in Sport Medicine you can gain strength and muscle ( though not at higher percentages as those trying to really bulk up) by controlling your macros while still eating in a deficit ....
Possible perhaps.....
But extremely hard, as well as takes very long
But you can get stronger while in deficit......that is accurate.
In fact I did very well going up in weight during my cut
There is no illusion that muscle gain is harder, takes longer, and is not to the degree that one would gain while having a lower BMI and eating a surplus to bulk up. He does say that the amount that can be gained is very relative to the amount of stored fat that can be burned as energy during workouts, since that stored fat will be used for energy 2nd to the energy being produced form daily intake... He says the key though is knowing those macros and having the right balance to fuel and maintain your workouts while still allowing additional burning from fat reserves.
Fascinating stuff! I'm not trying to eat at a deficit now but it's good to know!0 -
Bump0
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Everyone will tell you that you can not gain muscle while eating a deficit, but according to a good friend who is also a certified nutritionist and has his degree in Sport Medicine you can gain strength and muscle ( though not at higher percentages as those trying to really bulk up) by controlling your macros while still eating in a deficit ....
Possible perhaps.....
But extremely hard, as well as takes very long
But you can get stronger while in deficit......that is accurate.
In fact I did very well going up in weight during my cut
There is no illusion that muscle gain is harder, takes longer, and is not to the degree that one would gain while having a lower BMI and eating a surplus to bulk up. He does say that the amount that can be gained is very relative to the amount of stored fat that can be burned as energy during workouts, since that stored fat will be used for energy 2nd to the energy being produced form daily intake... He says the key though is knowing those macros and having the right balance to fuel and maintain your workouts while still allowing additional burning from fat reserves.
Well just based on the OP's pic....she don't have a lot of fat to use......0 -
I have been advised from pro bodybuilders and their trainer that I should consume 1-1.5 x body weight in protein, .5-1 x body weight in fat and carbs to build muscle while keeping body fat in check, but more carbs, like 1-1.5, if you are going to be bulking to your GW.
I do what they advise, but I am not a pro, so I unwittingly was carb cycling. And, hey, it works. I look pretty damn good these days.
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This thread is going nuts... I am new to all this so I am currently just trying to meet my Cals but running C40 F30 P30 for the past few days I have been quite a bit higher on my P's and F's and a little under on my C's and overall calories ( 60-120cals) I am also trying to get bigger but finding it hard to meet my cals required without busting over the protein and Fat requirements. I read in a previous response that Fat will be used for energy anyway? similar to the Paleo way of eating... or is it crucial that you must eat over your required calorie intake. to gain weight? I am currently 172Lb and 6ft.0
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I have been advised from pro bodybuilders and their trainer that I should consume 1-1.5 x body weight in protein, .5-1 x body weight in fat and carbs to build muscle while keeping body fat in check, but more carbs, like 1-1.5, if you are going to be bulking to your GW.
I do what they advise, but I am not a pro, so I unwittingly was carb cycling. And, hey, it works. I look pretty damn good these days.
Do you mean 1-1.5 x body weight of grams of protein? So if I am 124 lbs, I should eat 124 to 186 grams of protein, 124 grams to 186 grams of carbs, and 62 to 124 grams of fat?
Other than going over those numbers in carbs some days, I usually fall in those ranges. Thanks!0
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