Best Macro ratio for sparing muscle

VeinsAndBones
VeinsAndBones Posts: 550 Member
in Food and Nutrition
Hi I'm soon going to be going to the gym (Biking there approx ~6miles there and back) 5 days a week, doing Strong Lifts "5x5" routine.... What kind of caloric/macronutrient consumption am I going to need to prevent muscle loss?
Height: 5ft 10.51in
Weight: 131.5lbs
Age 18
Body fat: ~15.35% according to Fat2Fitradio.com But ~18.15% according to IIYFYM.com
I currently am sedentary and avg about 1550-1600 calories a day with my macros being (Carbs: 20% Protein: 30% Fat: 50%)

Replies

  • jayche
    jayche Posts: 1,128 Member
    I'd suggest that you up your carbohydrates.
  • ChloeRoseLejeune
    ChloeRoseLejeune Posts: 488
    How are you sedentary if you bike 12 miles 5X a week?
  • VeinsAndBones
    VeinsAndBones Posts: 550 Member
    I'm going to start hitting the gym March 1st (that's when the equipment gets dropped off)
  • bacitracin
    bacitracin Posts: 921 Member
    I'd suggest that you up your carbohydrates.

    Why?
  • jayche
    jayche Posts: 1,128 Member
    I'd suggest that you up your carbohydrates.

    Why?
    If you're really interested in why, I suggest you read this article by Layne Norton.
    http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

    Cliffs:
    - "Carbohydrates help maintain muscle by increasing cell volume."
    - "Low glycogen levels have been associated with increased fatigue and decreased performance in athletes (endurance, strength, power output, etc)." "This could lead to a subsequent loss of muscle mass due to decreased stimulation from a decreased training overload."
    - "Dietary protein would be sacrificed for ATP production and the depleted amino acid pool would not bode well for protein synthesis rates, thus causing a net loss in muscle mass. (referring to low-carb dieting)"

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