Macros

mrschappet

So I have never payed much attention to my macros... other than my calories and protein.. I am wondering what people have theirs set to and why.

I am and into lifting and having nice defined muscle.. I also want to maintain my current weight.. but I am wanting to trim a little more fat off my abs.. I can see them and they are nice but I feel there is room for improvement :-)

so please give me your thoughts...ready.... set...go :-)

:::: when i say what they are set to I mean percentage wise :-) ::::

kimi131

Good question. I always wonder about macros too.

stylistchik

I have mine set to protein, sugar, iron, calcium, and fiber. I am vegetarian and wanted to make sure I was getting enough protein, calcium and iron without a supplement (I do take them on low days) and I try to keep my sugar down. I added fiber because I was curious, most people don't get enough but I average about 30 g per day.

ljbhill

I also want to know what macro percentages people have successfully used for FAT loss (oppossed to weight loss). I have lost all the weight I want and now want some definition!!

AlwaysWanderer

Mine set to 40/25/35 (c/f/p), but in reality is about 35/20/45

Sidesteal

I set my minimums to
1g/lb lean mass protein
.35g/lb bodyweight in fat
rest in carbs

I then go into MFP and adjust the percentages to get as close to the above as possible, erring on the high end for pro/fat depending on how the numbers turn out since we're forced into 5% increments.

Finally, in application, I always exceed (usually by a lot) my pro/fat minimums which reduces carbs by itself.

However, since I'm bulking I've got all kinds of room to hit them.

jacksonpt

I set my minimums to
1g/lb lean mass protein
.35g/lb bodyweight in fat
rest in carbs

I then go into MFP and adjust the percentages to get as close to the above as possible, erring on the high end for pro/fat depending on how the numbers turn out since we're forced into 5% increments.

Finally, in application, I always exceed (usually by a lot) my pro/fat minimums which reduces carbs by itself.

However, since I'm bulking I've got all kinds of room to hit them.

^ This ^


Supporting article:
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-2.html