nutrient percent settings...only serious answers please.

jessicamiller25

Hi, I am a 5 foot very lean female who lifts heavy weights 4x week and cardio 5-6x week. I tend to burn 200-400 calories a day with cardio. I am interested in what fellow muscle building individuals (those with clean eating/ oxygen magazine mindsets) have their percents set to. I just set it to 55% carbs, 25% protein, 20% fat. This has me at around 1.7-2 g/kg protein. I read that I should have 6-7g/kg carb but this is hard for me because I am gluten intolerant and I have learned to love lean proteins (cottage cheese, greek yogurt, protein shakes). Thank you for any advice.

flimflamfloz

I might not be an "expert" on the topic, but for "muscle building" you can definitely reverse your protein and carbs percentages if that fits you better (i.e. 25%carbs - 55%prot).
Not sure for cardio 5-6x a week though...

Jorra

I have mine at 40/30/30 carbs/protein/fat. Carbs are important for fueling your body for cardio, but protein helps repair your muscles after strength workouts. I'm interested to see what other ratios are suggested.

pkarim

I have mine set for more protein than carbs, that is needed for muscle building since your muscles are made from protein. That has helped me lose 70 pounds and build lean muscle. I think it is 50% protein, 35 carbs, i don't remember exactly.