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50/30/20 Macro
vickihuk
Posts: 29 Member
Hey, I've recently started following the 50 /30/20 rule in order to lose fat and gain lean muscle. If anyone is doing the same and wants to share ideas please add and look at my diary. Vicki x
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Replies
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It's unlikely that you are going to build muscle in a deficit. Your diary isn't open.0
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Hi Isaack not sure what you mean? I want to lose body fat but gain muscle (I am training)...? I'll open my diary up now0
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Hi Isaack not sure what you mean? I want to lose body fat but gain muscle (I am training)...? I'll open my diary up now
I'll explain as best as I can.
To lose weight, you need to eat in a caloric deficit. This means you eat less calories than your body needs to maintain it's weight.
To gain weight, you need to eat in a caloric surplus. This means you eat more calories than your body needs to maintain it's weight.
Muscle building can happen in a deficit with certain situations such as;- Age
- Gender (this is pretty important; females have less testosterone than men)
- Whether you're new to lifting or returning
- Body fat percentage
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I think I know what you mean Issak - I'm not bothered about what the scales say, it's more about lowering body fat % and gaining lean muscle. It seems to be working. I've been training full on for about 3 months. Scales have hardly moved but I do look very different.0
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I follow the same macros for dropping fat. For me those macros work best0
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I'll just leave you to it then, good luck lol
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50/30/20 what? Personally I'd go be grams not percentages....maintain protein and fat as much as possible and manipulate carbs to suit your goals.0
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IsaackGMOON wrote: »Hi Isaack not sure what you mean? I want to lose body fat but gain muscle (I am training)...? I'll open my diary up now
I'll explain as best as I can.
To lose weight, you need to eat in a caloric deficit. This means you eat less calories than your body needs to maintain it's weight.
To gain weight, you need to eat in a caloric surplus. This means you eat more calories than your body needs to maintain it's weight.
Muscle building can happen in a deficit with certain situations such as;- Age
- Gender (this is pretty important; females have less testosterone than men)
- Whether you're new to lifting or returning
- Body fat percentage
Not entirely true. If you are still consuming enough protein and carbs, you can still drop fat and build some muscle during a deficit. It's not easy and you won't gain a lot but it is achievable.
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IsaackGMOON wrote: »Hi Isaack not sure what you mean? I want to lose body fat but gain muscle (I am training)...? I'll open my diary up now
I'll explain as best as I can.
To lose weight, you need to eat in a caloric deficit. This means you eat less calories than your body needs to maintain it's weight.
To gain weight, you need to eat in a caloric surplus. This means you eat more calories than your body needs to maintain it's weight.
Muscle building can happen in a deficit with certain situations such as;- Age
- Gender (this is pretty important; females have less testosterone than men)
- Whether you're new to lifting or returning
- Body fat percentage
Not entirely true. If you are still consuming enough protein and carbs, you can still drop fat and build some muscle during a deficit. It's not easy and you won't gain a lot but it is achievable.
Which part isn't entirely true? Highlight that for me.0 -
livingleanlivingclean wrote: »50/30/20 what? Personally I'd go be grams not percentages....maintain protein and fat as much as possible and manipulate carbs to suit your goals.
How much protein would you say for me?- I'm 152 pounds. I've read somewhere that you should aim for 1g of protein for each 1lb you weigh - not sure if I could manage that ha! I'm currently aiming for 1400 cals per day. So do you think I should replace some carbs for fat? That seems mad. Can you look at my diary?
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It's a bloody minefield0
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livingleanlivingclean wrote: »50/30/20 what? Personally I'd go be grams not percentages....maintain protein and fat as much as possible and manipulate carbs to suit your goals.
How much protein would you say for me?- I'm 152 pounds. I've read somewhere that you should aim for 1g of protein for each 1lb you weigh - not sure if I could manage that ha! I'm currently aiming for 1400 cals per day. So do you think I should replace some carbs for fat? That seems mad. Can you look at my diary?
It's generally 0.6g-0.8g of protein per lb of body mass.
0.4-0.45g of fat per lb of body mass.
Fill the rest of your calories with carbs.0 -
IsaackGMOON wrote: »livingleanlivingclean wrote: »50/30/20 what? Personally I'd go be grams not percentages....maintain protein and fat as much as possible and manipulate carbs to suit your goals.
How much protein would you say for me?- I'm 152 pounds. I've read somewhere that you should aim for 1g of protein for each 1lb you weigh - not sure if I could manage that ha! I'm currently aiming for 1400 cals per day. So do you think I should replace some carbs for fat? That seems mad. Can you look at my diary?
It's generally 0.6g-0.8g of protein per lb of body mass.
0.4-0.45g of fat per lb of body mass.
Fill the rest of your calories with carbs.
Thank you - I'll work this out!
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IsaackGMOON wrote: »livingleanlivingclean wrote: »50/30/20 what? Personally I'd go be grams not percentages....maintain protein and fat as much as possible and manipulate carbs to suit your goals.
How much protein would you say for me?- I'm 152 pounds. I've read somewhere that you should aim for 1g of protein for each 1lb you weigh - not sure if I could manage that ha! I'm currently aiming for 1400 cals per day. So do you think I should replace some carbs for fat? That seems mad. Can you look at my diary?
It's generally 0.6g-0.8g of protein per lb of body mass.
0.4-0.45g of fat per lb of body mass.
Fill the rest of your calories with carbs.
This. From a health perspective, I'd personally keep fat higher if that's your 20%....0 -
Hi just thought I'd give you an update. Just coming up to 2 weeks following 50% carbs 30% protein and 20% fat (with 1 day off a week) and my body has completely changed already. I am lifting heavy too so maybe that's why but I am throughly enjoying myself0
This discussion has been closed.
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