Carbs and Protein...

perfect_storm

I am so confused about the rules for carbs and protein intake if you are trying to build muscle. There seems to be different schools of thought. Do you just have protein after a workout or have protein and carbs? Most protein supp's have little to no carbs. Are you supposed to have carbs before a work out?? Ironically unless it is veggie/fruit carbs, carbs make me tired. I just am really lost on this point.

Acg67

At the end of the day, hitting your macros is more important then meal timing. Shoot for a minimum of 1g of protein per lb of lbm and .35g of fat per lb of bodyweight, let the rest of your cals fall where they may.

erickirb

At the end of the day, hitting your macros is more important then meal timing. Shoot for a minimum of 1g of protein per lb of lbm and .35g of fat per lb of bodyweight, let the rest of your cals fall where they may.

So to make this easier, if you are 150 lbs and 20% BF your lbm is 120lbs (150*80%), so you would aim for 120 grams of protein (most likely this will be 25-40% of total calories depending on your intake) and 53 grams of fat (150*.35), the remaining cals can be more fat, protein, or just carbs, as long as you hit these 2 intakes you should be fine.

mangozulu

The previous poster gives good advice! I just read an article in the New York Times about a piece of research relating to your brain and exercise. Here is the link http://well.blogs.nytimes.com/2012/02/22/how-exercise-fuels-the-brain/. We all think of exercise and diet in terms of the physical health/state of our bodies, but we shouldn't forget to fuel the grey matter:happy: :happy:

sobriquet84

I aim for 1 gram of protein per pound of weight, .35 to .5 gram of good fat per pound of weight, the rest is for carbs and whatevers, which, for me, equates to 40 to 80 grams of carbs after hitting protein and fat goals.

I usually average at about 50g net carbs a day when hitting my -500 cal deficit.

perfect_storm

Where can I find out what kins of macro's I need?