Building lean muscle/cutting fat

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?

Bump.

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

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!

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.

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.

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.

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!