carb/fat/protein ratio
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I have mine set at 45/30/25 (c/f/p), but I usually eat more protein than that. My LBM is 88 lbs. and 25% of my usually 2200 calories is kinda high for that (almost 1.5), so I try not to go crazy high, but sometimes end up eat 2xLBM and still staying around 25 or 30%. Other days I go way over on carbs, tho, so I feel like it evens out, and I'm maintaining over the last almost 3 months, so it's working--just try to make sure to lose you eat at a deficit and you will be fine unless as Dan says you are particularly sensitive to carbs.0
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I am aware of these recommendations and have watched Aragon's roundtable's. My point was - and I have added back the quotes you missed off, how can you say 20% is fine when you do not know what that equates to in g or in g as a % of either LBM or body weight - the OP gave neither. If she is on a 1,200 calorie intake, that equals 240 calories which equals 60g, This is not that much higher than the RDA which in studies, which if you follow Aragon and Helms you will know, has been shown to be sub-optimal, especially for people in a deficit and who are strength training.0
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I am aware of these recommendations and have watched Aragon's roundtable's. My point was - and I have added back the quotes you missed off, how can you say 20% is fine when you do not know what that equates to in g or in g as a % of either LBM or body weight - the OP gave neither. If she is on a 1,200 calorie intake, that equals 240 calories which equals 60g, This is not that much higher than the RDA which in studies, which if you follow Aragon and Helms you will know, has been shown to be sub-optimal, especially for people in a deficit and who are strength training.
You are still not seeming to get my point. My comment was..how can you say that 20% is OK without knowing her calories or weight....simple as that.
I am not playing the guessing game and that is exactly what I am trying to get at.0 -
You are still not seeming to get my point. My comment was..how can you say that 20% is OK without knowing her calories or weight....simple as that.0
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You are still not seeming to get my point. My comment was..how can you say that 20% is OK without knowing her calories or weight....simple as that.
You did not ask so you cannot know. That is all I was saying. There are a myriad of possibilities where 20% is not optimal. Where did I say it was not?0 -
You did not ask so you cannot know. That is all I was saying. There are a myriad of possibilities where 20% is not optimal.
There are a myriad of possibilities of everything (as in every macro split) not being optimal, which is why I also stated (first page of this thread).Everyone needs to play with their numbers a little bit and see what works for them!0 -
Different persons have tried different things and had it work for them. How you train is also a factor, whether your preferred training methods are short-duration/high intensity, or long-duration/moderate intensity. Personally I'm doing 35%c/35%p/30%f and it's working for me.0
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You did not ask so you cannot know. That is all I was saying. There are a myriad of possibilities where 20% is not optimal.
There are a myriad of possibilities of everything (as in every macro split) not being optimal, which is why I also stated (first page of this thread).Everyone needs to play with their numbers a little bit and see what works for them!
I am not trying to get anywhere - just to point out that it is better to find out more information that to say something like 20% is ok. I am not sure why that is such a hard concept or why it requires such debate,0 -
You are still not seeming to get my point. My comment was..how can you say that 20% is OK without knowing her calories or weight....simple as that.
You did not ask so you cannot know. That is all I was saying. There are a myriad of possibilities where 20% is not optimal. Where did I say it was not?
This ^
Example: when I near the end of my cut, I'm at 2100 calories. 20% of this would be 420 calories which would be about 105g protein. This is insufficient.
However when bulking, I consume ~3200 or so. 20% is 640 calories or 160g protein. This is much closer to being a reasonable intake.
This is an example of how protein values change as calories change when you recommend a percentage instead of a target in grams per lb.
I believe this was Sara's point and she is correct to raise the question, IMO.0 -
I am not trying to get anywhere - just to point out that it is better to find out more information that to say something like 20% is ok. I am not sure why that is such a hard concept or why it requires such debate,...I'm simply giving my OP an opinion based on the information given... is it liable to change in light of new information? Absolutely.
Edit: By my own admission I said my recommendation would change if new information was the surface that would put protein intake at a sub-optimal standard, but my opinion still stands that 50c/20p/30f would still work for the majority of caloric intake levels (at least more than any other % based formula).0 -
You are still not seeming to get my point. My comment was..how can you say that 20% is OK without knowing her calories or weight....simple as that.
You did not ask so you cannot know. That is all I was saying. There are a myriad of possibilities where 20% is not optimal. Where did I say it was not?
This ^
Example: when I near the end of my cut, I'm at 2100 calories. 20% of this would be 420 calories which would be about 105g protein. This is insufficient.
However when bulking, I consume ~3200 or so. 20% is 640 calories or 160g protein. This is much closer to being a reasonable intake.
This is an example of how protein values change as calories change when you recommend a percentage instead of a target in grams per lb.
I believe this was Sara's point and she is correct to raise the question, IMO.
Yep0 -
nvmd - head/wall0
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nvmd - head/wallExample: when I near the end of my cut, I'm at 2100 calories. 20% of this would be 420 calories which would be about 105g protein. This is insufficient.
Quote from the original post:...I'm keen to maintain and possibly slightly build muscle and just lose fat/get leaner0 -
nvmd - head/wallExample: when I near the end of my cut, I'm at 2100 calories. 20% of this would be 420 calories which would be about 105g protein. This is insufficient....I'm keen to maintain and possibly slightly build muscle and just lose fat/get leaner
The point of my post was strictly to explain how protein values change as calories change, when using a percentage recommendation. This is why recommending a percentage may be inaccurate, unless you know the persons bodyweight, goals, and caloric intake.0 -
The point of my post was strictly to explain how protein values change as calories change, when using a percentage recommendation. This is why recommending a percentage may be inaccurate, unless you know the persons bodyweight, goals, and caloric intake.I'm simply giving my OP an opinion based on the information given... is it liable to change in light of new information? Absolutely.0
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Did I quote you? No!0
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You are still not seeming to get my point. My comment was..how can you say that 20% is OK without knowing her calories or weight....simple as that.
You did not ask so you cannot know. That is all I was saying. There are a myriad of possibilities where 20% is not optimal. Where did I say it was not?
This ^
Example: when I near the end of my cut, I'm at 2100 calories. 20% of this would be 420 calories which would be about 105g protein. This is insufficient.
However when bulking, I consume ~3200 or so. 20% is 640 calories or 160g protein. This is much closer to being a reasonable intake.
This is an example of how protein values change as calories change when you recommend a percentage instead of a target in grams per lb.
I believe this was Sara's point and she is correct to raise the question, IMO.
How do you know it's insufficient, have you tried it?
I trust the multiple studies showing lbm losses in a caloric deficit at lower protein intakes. Protein Roundtable cover this thoroughly.0 -
35% protein
35% carbs
30% fat
That's working well for me. Gets me losing weight, feeling full and I think it will be good ratios for strength training.
Zara x0 -
I am maintaining on 35/35/30. I play around with the percentages until what I eat feels right and fits with my training programme, right now these percentages are pretty good...you need to experiment yourself and see what works.0
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