Macro Talk

Bigger Stronger Leaner
41

When I was losing fat over the past 6 months, I did basically an even split, maybe a little higher on protein/fat than carbs (something like 40/40/20 +/- 10% on any one of those or spread across). Was easy to do as each meal was just a protein, a carb, veggies, and added fats to cook veggies and/or meat if my meat was a lean cut. Lost 30lbs and very little strength, if anything, I got stronger.

Now I’m focusing on muscle gain and the only thing I’ve changed is really just add more food. I might end up with a little higher carbs than fat now, but protein is roughly the same. I’ll let you all know how it works out, but it seems to be working and the best part is, it’s freaking easy.

42

Here’s what I’m about to start experimenting with. 50p / 35c / 15f. I have recently been much higher in fat and very low in carbs, but my strength and energy levels have suffered. I love carbs, but I’m not sure they love me so I’m trying to find a happy medium carbwise.

43

Hey OP,
Some good info here, Jus’ sharing on my approach. I find my calories (based on goals, trimming fat, adding lean mass). Then I calculate my protein (typically 1.25g per lbm) Then I calculate 30% of my overall Calories to fat. The remaining calories, go to carbs which I keep about 90% in the peri-workout window (pre, intra, and post) Once I have those numbers, I minus 3 scoops of plazma from my macros/calories from the day. Below hopefully I can make things a bit more clear…

Say total calories is 2650 for the day. (what im doing now, dropping some weight)
220x1.25= 275g of protein, =1100 calories
2650x.30=795 calories, divided by 9 =88g of fat
Remaining Cals=755. Equals 188g of carbs.
NOW, minus 3 scoops of plazma (which is 630 calories, 45g of protein, and 113g of carbs)
That leaves me 75g of carbs for pre and post gym carbs.

So daily totals will be, 275g of protein, 88g of fat, 188g of carbs. minus the plazma, divided by how many meals you eat a day. I do 4 whole meals, and 3 scoops of plazma intrawork out. Is working BEAUTIFULLY for me!

I tried to make things as palatable and tangible as I could! Hope this helps!

44

I’ve probably been brainwashed years ago, but I’m a meat or protein lover (chicken, buffalo or fish, anything) and eat almost 400g of protein everyday (1kg of meat/day)

Right now:
P:395g (39%)
F:144g (32%)
C:297g (29%)

Almost all my carbs are peri-workout (50g before/80g intra/50g post/50g post post)

I can tell that it works for me, but it’s good to see that almost everything could work with some people

45

Nyaku,
That’s some healthy eating my friend! Are you huge? Or jus’ a high rev metabolism? Or a bit of both?

46

[quote]Subject17 wrote:
Nyaku,
That’s some healthy eating my friend! Are you huge? Or jus’ a high rev metabolism? Or a bit of both?[/quote]

Well, high metabolism sure, I ate 4800 calories last year (healthy foods) and stayed lean! RIght now I’m 220 lbs at 7.2% bf, if you consider that huge haha! I’m trying to gain maybe 10-15lbs for next summer before competing again

47

[quote]nykau wrote:
I’ve probably been brainwashed years ago, but I’m a meat or protein lover (chicken, buffalo or fish, anything) and eat almost 400g of protein everyday (1kg of meat/day)

Right now:
P:395g (39%)
F:144g (32%)
C:297g (29%)

Almost all my carbs are peri-workout (50g before/80g intra/50g post/50g post post)

I can tell that it works for me, but it’s good to see that almost everything could work with some people[/quote]

Looks good man! overall, seems similar to me except 1) carb timing and 2) the volume of food, but I only weight 163 right now. I’m sure I’ll get up there over the next couple of years.

Keep at it man! Your avi looks baller

48

One thing I learned from working with Shelby and especially reading about natty competitors here (Stu, ebomb, etc.) is that high protein, mod/high carbs, and low fat is the way to go if (important) you have the self-discipline to be very consistent with it. Having a high carb diet leaves less room form errors/cheating I think because cheat food is often very high in fat and high carbs+high fat mix terribly. For a long time I was thinking that carbs are the enemy but realized that too much fat indeed makes you fat. Kinda duh but it really makes sense considering some basic physiology.

Having said that, I cut around 17kg of fat with the fasting approach - IF or whatever you call it. It worked great because it doesn’t require you to the 100% self-discipline needed for the traditional BBing approach. Now I switched to high prot/mod carbs/low fat diet approach with 300g prot/220g carbs / 70g fat and feel awesome.

49

[quote]infinite_shore wrote:
One thing I learned from working with Shelby and especially reading about natty competitors here (Stu, ebomb, etc.) is that high protein, mod/high carbs, and low fat is the way to go if (important) you have the self-discipline to be very consistent with it. Having a high carb diet leaves less room form errors/cheating I think because cheat food is often very high in fat and high carbs+high fat mix terribly. For a long time I was thinking that carbs are the enemy but realized that too much fat indeed makes you fat. Kinda duh but it really makes sense considering some basic physiology.

Having said that, I cut around 17kg of fat with the fasting approach - IF or whatever you call it. It worked great because it doesn’t require you to the 100% self-discipline needed for the traditional BBing approach. Now I switched to high prot/mod carbs/low fat diet approach with 300g prot/220g carbs / 70g fat and feel awesome.[/quote]

LOL. I couldn’t be more opposite. I can eat all the fat I want and stay lean. Carbs do me in. gotta learn your own body.

300+ grams of fat a day FTW!

50

[quote]DoubleDuce wrote:

[quote]infinite_shore wrote:
One thing I learned from working with Shelby and especially reading about natty competitors here (Stu, ebomb, etc.) is that high protein, mod/high carbs, and low fat is the way to go if (important) you have the self-discipline to be very consistent with it. Having a high carb diet leaves less room form errors/cheating I think because cheat food is often very high in fat and high carbs+high fat mix terribly. For a long time I was thinking that carbs are the enemy but realized that too much fat indeed makes you fat. Kinda duh but it really makes sense considering some basic physiology.

Having said that, I cut around 17kg of fat with the fasting approach - IF or whatever you call it. It worked great because it doesn’t require you to the 100% self-discipline needed for the traditional BBing approach. Now I switched to high prot/mod carbs/low fat diet approach with 300g prot/220g carbs / 70g fat and feel awesome.[/quote]

LOL. I couldn’t be more opposite. I can eat all the fat I want and stay lean. Carbs do me in. gotta learn your own body.

300+ grams of fat a day FTW![/quote]

Have you tried removing a large amount of fat.

Then adding in carbs 5-10ish grams a week and slowly building up. Because this could offer a very different response over time. ( just because you are carb intolerant now does not necessarily mean you will be forever )

51

[quote]paulieserafini wrote:

[quote]DoubleDuce wrote:

[quote]infinite_shore wrote:
One thing I learned from working with Shelby and especially reading about natty competitors here (Stu, ebomb, etc.) is that high protein, mod/high carbs, and low fat is the way to go if (important) you have the self-discipline to be very consistent with it. Having a high carb diet leaves less room form errors/cheating I think because cheat food is often very high in fat and high carbs+high fat mix terribly. For a long time I was thinking that carbs are the enemy but realized that too much fat indeed makes you fat. Kinda duh but it really makes sense considering some basic physiology.

Having said that, I cut around 17kg of fat with the fasting approach - IF or whatever you call it. It worked great because it doesn’t require you to the 100% self-discipline needed for the traditional BBing approach. Now I switched to high prot/mod carbs/low fat diet approach with 300g prot/220g carbs / 70g fat and feel awesome.[/quote]

LOL. I couldn’t be more opposite. I can eat all the fat I want and stay lean. Carbs do me in. gotta learn your own body.

300+ grams of fat a day FTW![/quote]

Have you tried removing a large amount of fat.

Then adding in carbs 5-10ish grams a week and slowly building up. Because this could offer a very different response over time. ( just because you are carb intolerant now does not necessarily mean you will be forever )[/quote]

Kind of what I have been doing.

I’ve been adding some carbs back in during and after training. More on hard days less to none on easy/off days. But not because I feel like I need to, just because I can.

But eating fat, even in copious quantities, doesn’t seem to add to my waist.

52

[quote]DoubleDuce wrote:

[quote]paulieserafini wrote:

[quote]DoubleDuce wrote:

[quote]infinite_shore wrote:
One thing I learned from working with Shelby and especially reading about natty competitors here (Stu, ebomb, etc.) is that high protein, mod/high carbs, and low fat is the way to go if (important) you have the self-discipline to be very consistent with it. Having a high carb diet leaves less room form errors/cheating I think because cheat food is often very high in fat and high carbs+high fat mix terribly. For a long time I was thinking that carbs are the enemy but realized that too much fat indeed makes you fat. Kinda duh but it really makes sense considering some basic physiology.

Having said that, I cut around 17kg of fat with the fasting approach - IF or whatever you call it. It worked great because it doesn’t require you to the 100% self-discipline needed for the traditional BBing approach. Now I switched to high prot/mod carbs/low fat diet approach with 300g prot/220g carbs / 70g fat and feel awesome.[/quote]

LOL. I couldn’t be more opposite. I can eat all the fat I want and stay lean. Carbs do me in. gotta learn your own body.

300+ grams of fat a day FTW![/quote]

Have you tried removing a large amount of fat.

Then adding in carbs 5-10ish grams a week and slowly building up. Because this could offer a very different response over time. ( just because you are carb intolerant now does not necessarily mean you will be forever )[/quote]

Kind of what I have been doing.

I’ve been adding some carbs back in during and after training. More on hard days less to none on easy/off days. But not because I feel like I need to, just because I can.

But eating fat, even in copious quantities, doesn’t seem to add to my waist. [/quote]

Yeah, people are different. For me the best thing about higher carb intake seems to be the energy, pump, and “fullness” I get. I also don’t feel the need for pre workout stims anymore.

Anyway, under any diet approach the energy balance will determine body changes.

53

Curious of the physiology… as we know how exo-insulin boosts the effect of peds 2fold, how can a high fat diet (since fat is not insulinogenic), net you your maximum gainz?>

Also personal chime in, after trying a few different approaches to dieting, I’m fully pro IIFYM+CICO now. I just could never tell the difference in body comp vilifying one macro over the other. Possibly only really matters when you trying to get contest lean I guess. That and personal energy levels.

45c
30f
25p

54

[quote]giograves wrote:
Curious of the physiology… as we know how exo-insulin boosts the effect of peds 2fold, how can a high fat diet (since fat is not insulinogenic), net you your maximum gainz?>

Also personal chime in, after trying a few different approaches to dieting, I’m fully pro IIFYM+CICO now. I just could never tell the difference in body comp vilifying one macro over the other. Possibly only really matters when you trying to get contest lean I guess. That and personal energy levels.

45c
30f
25p[/quote]

Because you become more insulin sensitive, meaning less insulin does more.

55

I’ve been on a higher fat diet for a little while now as I found it helped me drop some fat. I’m now just eating more of everything, with a little more ephasis on carbs and it seems to be working for me. Not gaining that much fat and I seem to be gaining weight and getting stronger. 40p/30f/30c or a 40p/40f/20c ration. Somewhere between there.

56

6 am
6 egg whites, cup of oats, half a banana
Birthday cake

9 am
50 grams whey, sweet potatoes
Birthday cake

Noon
10 oz chicken breast, veggies
Chocolate birthday cake

3 pm

50 grams hydro whey, almonds
German chocolate cake ( forgot to stock up on b day cakes :frowning: )

6 pm
20 oz white fish mixed veggies
Cherry cobbler.

9 pm
Diet coke. Gotta keep your insulin in check guys.

57

[quote]ryanbCXG wrote:
Personally I have experimented high carb low and everything inbetween. For me. High carb mod pro and low fat is where I feel best and can perform best in the gym and life in general. I have never done a true cut I have always focused on gaining though at times I would stall for months and recomp not on purpose. I have been working cals up and right now I am at 600+ carbs pro 200-250 and fat around 40-60g. [/quote]

Hey ryan,

how much do you weigh? That’s a lot of calories! I’ve seen you say you do intense workouts nearly everyday, but damn! I’m on a cut right now and your carbs alone are more than my daily intake haha.