Building lean muscle/cutting fat

jamielynas
jamielynas Posts: 366 Member
in Food and Nutrition
Hi there, was just wondering what sort of macros people use for this?

would 40,40,20 work well? (carbs, protein, fat) i currently have 45,40,15

Thanks

Replies

  • schninie82
    schninie82 Posts: 502 Member
    40/30/30 protein/carbs/fat although it doesn't always workout to be exact... Truth or myth that too much protein in the body will damage the kidneys?
  • BeautyFromPain
    BeautyFromPain Posts: 4,952 Member
    40/30/30 protein/carbs/fat although it doesn't always workout to be exact... Truth or myth that too much protein in the body will damage the kidneys?

    Truth. Although it has to be more than 60% of the diet.
  • jamielynas
    jamielynas Posts: 366 Member
    Myth I would say, read a really good article on that the other day actually, I find it hard to eat that much fat though, it just feels wrong haha.
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    40/30/30 protein/carbs/fat although it doesn't always workout to be exact... Truth or myth that too much protein in the body will damage the kidneys?

    True, to some extent. The "too much" is a lot higher than most people think. Unless you have existing kidney problems, you'll unlikely be getting so much it will cause problems, especially on the amount of food most people on here consume.
  • SimonIsChanging
    SimonIsChanging Posts: 91 Member
    Bump.
  • PercivalHackworth
    PercivalHackworth Posts: 1,437 Member
    50/30/20 here (C/P/F)
  • Sidesteal
    Sidesteal Posts: 5,510 Member
    Hi there, was just wondering what sort of macros people use for this?

    would 40,40,20 work well? (carbs, protein, fat) i currently have 45,40,15

    Thanks

    Set your minimum intake in grams. I would recommend at least 1g/lb lean mass in protein, and at least .35g/lb bodyweight in fat. Find these values and then go into goals>custom and play with the percentages until you get as close as possible to the above parameters. Feel free to go over those at the expense of carbs, to personal preference.

    Good resource:
    http://forum.bodybuilding.com/showthread.php?t=121703981
  • stu_j_lfc
    stu_j_lfc Posts: 37 Member
    I stick to 40/35/25 C/P/F and find that suits me fine.
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    Hi there, was just wondering what sort of macros people use for this?

    would 40,40,20 work well? (carbs, protein, fat) i currently have 45,40,15

    Thanks

    Don't be scared of fat! :) honestly I think 15% is way too low, and it should be more like 25 to 35% HEALTHY fats like monos: nuts,, avocados, olive oil. Your body and brain and hormones need fat. I personally eat what some would consider a high fat fat diet. I always go over my set ratio. I have a little weight to lose but that's from being sedentary for years and not tracking anything. My diet has kept me very healthy and my doctor is always impressed by my blood results. I'm 35 but my blood results are at least ten years younger lol. my ratios of HDL, LDL, triglycerides are the perfect combination to ward off heart disease and my father in law who has been on a low fat diet for years and just got out of the hospital is seeing huge improvements since I made him toss his margarine and put him on to my way of eating. His cardiologist is very happy :)

    Do not fear the (right) fat! :D
  • ChasingSweatandTears
    ChasingSweatandTears Posts: 504 Member
    Hi there, was just wondering what sort of macros people use for this?

    would 40,40,20 work well? (carbs, protein, fat) i currently have 45,40,15

    Thanks

    Set your minimum intake in grams. I would recommend at least 1g/lb lean mass in protein, and at least .35g/lb bodyweight in fat. Find these values and then go into goals>custom and play with the percentages until you get as close as possible to the above parameters. Feel free to go over those at the expense of carbs, to personal preference.

    Good resource:
    http://forum.bodybuilding.com/showthread.php?t=121703981

    ^^^^ yes :)
  • mes1119
    mes1119 Posts: 1,082 Member
    I could be wrong but I think you're supposed to make sure you get enough fats as well. As long as you hit the amount of grams of fat and protein you need you can fill the rest with whatever you want.
  • elelat
    elelat Posts: 117
    Hi there, was just wondering what sort of macros people use for this?

    would 40,40,20 work well? (carbs, protein, fat) i currently have 45,40,15

    Thanks

    Set your minimum intake in grams. I would recommend at least 1g/lb lean mass in protein, and at least .35g/lb bodyweight in fat. Find these values and then go into goals>custom and play with the percentages until you get as close as possible to the above parameters. Feel free to go over those at the expense of carbs, to personal preference.

    Good resource:
    http://forum.bodybuilding.com/showthread.php?t=121703981



    Exactly! 1gram of protein per # of lean weight. The guy at the gym did my numbers, For me is 145# of body weight with out fat (so it is not a healthy weight) ... I never get to eat/drink/inhale/absorb (hehe) all that... but that is the theory...
  • Sublog
    Sublog Posts: 1,296 Member
    40/30/30 protein/carbs/fat although it doesn't always workout to be exact... Truth or myth that too much protein in the body will damage the kidneys?

    Truth. Although it has to be more than 60% of the diet.

    Uh.. False (Unless you have some underlying medical condition).

    http://www.bodyrecomposition.com/nutrition/protein-controversies.html

    This guy wrote an entire book on protein.
  • laddyboy
    laddyboy Posts: 1,565 Member
    Drink lots of water to keep things moving and filtering. I specifically asked my doctor about protein and protein shakes and he said no problem just to be sure to stay flushed.
  • kalynn06
    kalynn06 Posts: 368 Member
    40/30/30 protein/carbs/fat although it doesn't always workout to be exact... Truth or myth that too much protein in the body will damage the kidneys?

    Truth. Although it has to be more than 60% of the diet.

    Uh.. False (Unless you have some underlying medical condition).

    http://www.bodyrecomposition.com/nutrition/protein-controversies.html

    This guy wrote an entire book on protein.

    Yeah, false in people with normal healthy kidneys as far as we can see with current research. The highest I've seen in any study, though, had intakes of a little more than 1 g/lb in athletes who presumably already had a decent percent of lean body mass, so I'd keep it to 1g/ lb of lean body mass to be safe. This is especially true, because there is a link to kidney issues in people with underlying renal disease. The problem is that there are no real symptoms of kidney disease in early stages, so if you're thinking about a long term high protein diet, it's probably worthwhile to get some blood work done to make sure your kidney values are in the normal range and have them rechecked to make sure they stay there.
  • lickmybaconcakes
    lickmybaconcakes Posts: 1,063 Member
    I've been doing 30,30,40 for the past 3 years and occasionally 20,50,30 for cutting a bit of body fat.
  • solarpower03
    solarpower03 Posts: 12,161 Member
    Hi there, was just wondering what sort of macros people use for this?

    would 40,40,20 work well? (carbs, protein, fat) i currently have 45,40,15

    Thanks

    Set your minimum intake in grams. I would recommend at least 1g/lb lean mass in protein, and at least .35g/lb bodyweight in fat. Find these values and then go into goals>custom and play with the percentages until you get as close as possible to the above parameters. Feel free to go over those at the expense of carbs, to personal preference.

    Good resource:
    http://forum.bodybuilding.com/showthread.php?t=121703981

    ^^This!

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