What's your macro breakdown? - JP Fitness Forums

Blackjack · 01-15-2007, 12:52 PM

Just wondering what macro breakdown you all are using and what your current goals (cutting, bulking, maintaining, etc.) are? Also, how did you arrive at that breakdown, through trial/error or are you following a specific diet/nutritional plan or advice? And maybe a statement or two as to how it's working for you.

Thanks in advance.

Ted

tasinquefield · 01-15-2007, 01:31 PM

I usually end up 35 P, 30 C, 30 F. They are pretty close to how I calculated my needs using the TT nutrition manual, plus it works out well with how I eat. I am trying to cut and lose 15 lbs of fat right now - carbs may be high for some people, but they come from fruits, veges and whole grains, and I feel better personally with more carbs. Seems to be working as long as I stick with it, which has been hard the past week.

galya · 01-15-2007, 02:04 PM

I don't bother with precalculating macros, but I average between 60-70% fat, 20-25% protein and 10-15% carbs (veggies, fruit, nuts and dairy). I plan according to PN, protein, veggies, fish oil at every meal.
I enjoy the fact that I have no heaviness in my stomach or intestines, ever. I never feel stuffed or bloated and I can eat small amounts that keep me going long. I can eat right before during and after a workout and feel no heaviness. I used to be a chronic sufferer of gastritis and colitis and the low carb approach has given me awesome digestive health. I also get sick very rarely and if I do I get over it very quickly, I have less joint pain and more lean body mass and less fat as compared to when I was eating like the average bodybuilder. I believe macros mean little compared to the quality of foods, though.

Blackjack · 01-15-2007, 02:22 PM

Quote:

Originally Posted by galya

I don't bother with precalculating macros, but I average between 60-70% fat, 20-25% protein and 10-15% carbs (veggies, fruit, nuts and dairy). I plan according to PN, protein, veggies, fish oil at every meal.
I enjoy the fact that I have no heaviness in my stomach or intestines, ever. I never feel stuffed or bloated and I can eat small amounts that keep me going long. I can eat right before during and after a workout and feel no heaviness. I used to be a chronic sufferer of gastritis and colitis and the low carb approach has given me awesome digestive health. I also get sick very rarely and if I do I get over it very quickly, I have less joint pain and more lean body mass and less fat as compared to when I was eating like the average bodybuilder. I believe macros mean little compared to the quality of foods, though.

That looks a lot like the Get Shredded Diet - but I'm assuming you adjust the total calories depending on your goals at the time. Is this the right approach? Find a macro breakdown that works for you then adjust the calories (while maintaining the same breakdown) to lose fat or gain muscle?

This is what I struggle with.

tasinquefield · 01-15-2007, 02:27 PM

Galya, what sources are you using to get that large amount of fat?

Blackjack · 01-15-2007, 02:40 PM

Check out her training log, she generally posts her diet...

low volume, high impact

She rocks!

Lisa~ · 01-15-2007, 03:22 PM

Quote:

Originally Posted by Blackjack

Is this the right approach? Find a macro breakdown that works for you then adjust the calories (while maintaining the same breakdown) to lose fat or gain muscle?

This is what I struggle with.

Blackjack,

I am not measuring my macros at the moment, but in the past when I've measured them I've used 50C, 30P, 20F (that was ages ago and when I first lost weight successfully, it was what was best recommended at the time). I've also used 40C, 30P, 30F very successfully. I'm guessing my carbs are probably lower right now because I'm basically, not strictly, following an Adam's Diet approach.

I think a good approach is to decide how much protein you want to consume (say 1 gram per lb of lean body weight or desired total body weight) and keep that constant. Increase your carbs to gain weight and decrease them to lose weight. Fats are also probably pretty steady, even as calories move up or down. So to lose weight you're percentage of protein is higher (because total calories are lower), but the grams remain the same. Does that make sense?

Lost Dog · 01-15-2007, 03:30 PM

The only one that I really focus on is the protein. If my carbs are from fruits and veggies, I don't care about the numbers. Same with fats. I'm worried about the calories and the protein, mostly.

The other things aren't macro related. Certain carbs trigger hunger in me. Even some fruits. It's not the sweetness, because diet soda, sugar free jello, and other artificial sweetener sweetened foods don't have the same effect. So, I manage my fruit intake.

I can eat nuts like they're going out of style. So I manage them, too.

I've had my greatest fat loss successes following the TAP plan, which uses .91 g of P per lbs of body weight, and the rest of the calories split between carbs and fats.

Blackjack · 01-15-2007, 03:32 PM

Quote:

Originally Posted by Lisa~

Blackjack,

I am not measuring my macros at the moment, but in the past when I've measured them I've used 50C, 30P, 20F (that was ages ago and when I first lost weight successfully, it was what was best recommended at the time). I've also used 40C, 30P, 30F very successfully. I'm guessing my carbs are probably lower right now because I'm basically, not strictly, following an Adam's Diet approach.

I think a good approach is to decide how much protein you want to consume (say 1 gram per lb of lean body weight or desired total body weight) and keep that constant. Increase your carbs to gain weight and decrease them to lose weight. Fats are also probably pretty steady, even as calories move up or down. So to lose weight you're percentage of protein is higher (because total calories are lower), but the grams remain the same. Does that make sense?

Yeah, it does. Basically, what you are saying is to reduce your calories to drop some weight, you reduce the amount of carbs and hence your calories go down while your fat/protein grams/calories stay the same. Interesting.

tasinquefield · 01-15-2007, 03:41 PM

The TT nutrition plan recommends eating 1g of protein per bodyweight, and then consuming 30% of your calories from fat, and the remainder from good carb sources (and total calories needed being BW X 11).

I think as long as you are eating plenty of protein and healthy fats and limiting bad carb sources, you should lose fat and keep or even build a little bit of muscle.

Lisa~ · 01-15-2007, 03:46 PM

I know you've read a lot about nutrition, but here are a couple of articles that address your question (especially in part 2). They were written by Kim Baugher, who, among other things, is one of the moderators on Dr. Squat's forum.

Common Sense Nutrition, Part 1

Common Sense Nutrition, Part 2

Blackjack · 01-15-2007, 04:23 PM

The Link Queen strikes again...Thanks Lisa.

Frank.S · 01-15-2007, 05:22 PM

In the past I have concentrated on certain breakdowns..

When I was dieting pretty hard a few months ago I was at approx 60/30/10 (F/P/C).

I couldnt tell you if the results I got where from the breakdown or just from the lack of calories.

Now my new approach is likely around 40/30/30 I would estimate. I eat 5-6 meals a day of meat, veggies and some of those meals have a carb source. I limit the fats around the workout periods (chicken instead of beef etc). Im not tracking cals right now, I estimate around 3300 which is about my maintenence (from experience). My goals right now is to gain muscle/lose fat.

I couldnt live with the first approch for long periods of time. When I start low carb (after the first day or two) I feel fantastic. Once it goes on for a few weeks (more then 4 or so) I feel like crap. Dont know why but I dont want to deal with it if I dont have to.

Blackjack · 01-16-2007, 08:43 AM

Sounds like a lot here are in the same boat I am - you try and eat clean and that automatically regulates your calories so that you maintain weight. But it sounds like if you really want to drop some fat you have to count. Which, like Frank says, is tough to do for me for long periods of time.

Cool guys..thanks...any other input is welcome.

Ted

Espi · 01-16-2007, 09:53 AM

As % I'm feeling comfortable at
30-35% carbs
25-30% protein
rest fats : 35-45% fats.
Fats could easily be higher though.. but I've experienced that recovery from training takes a long time compared to having a bit more carbs.
Protein used to be 30-35% of total calories up to nearly 3g/kg BW (1.35g/lbs) but recently I've dropped them to (2g/kg) 1g/lbs on average and do just fine.. better actually as the constant stress of having to choose low-fat protein sources (don't eat dairy or consume PP) was driving me crazy after 3-4 years.
Less protein = more and cheaper food choices = less stress /fuss = better progress. Same holds true for carbs over which I used to fret way more , viz. feeling the need to stay below 50g on rest days and cut out all sources of excess simple carbs. Now I frequently put honey in my tea or add a piece of coffee candy to my mug of coffee in the morning. No big deal in the grand scheme of things. Again, less stress.

The combination of this led to better adherance and better fat loss results. Reducing meal frequency was a big step here as well = not trying to fit into the usual BB meal patterns.