Macro Ratios - Thoughts

[kenny1022]

What do you guys think of the following macronutrients ratio:

Protein: 1.5 g per body weight
Fats: 0.5 g per body weight
Carbs: Remainder of your total calories for the day

Is this a good yardstick to calculate my 5 - 6 meals? Should this change while on gear?

Goal is to bulk but I also want to know if I can use this ratio as a lifestyle.

[FireGuy]

Not sure how we are supposed to comment on your proposed ratio when you only gave us 2 of the 3? When you say get the remainder of your calories from carbs are we taking another 50 or 500? Your total calories will play will have more influence on whether you gain or lose weight than sight ratio adjustments.

[kenny1022]

Agreed. So calculating my TDEE, I'm at 2606 calories. To gain a pound a week, I'm consuming an additional 500 cals = 3106 total. So based on my previous ratios my daily macro breakdown would be:

Protein = 954 cals (1.5 mg per body weight)
Fat = 715.5 cals (0.5 mg per body weight)
Carbs = 1436.5 cals (remainder in carbs = 3106 - 954 - 715.5)

Stats:

5' 7"
31 years
159 lbs
BF 14%

Also doing 500 mg of sustanon EW

Thanks!

Ken

[kenny1022]

Anyone?

[gbrice75]

Based on your numbers, your daily macros are roughly 240g protein, 360g carbs, and 80g fat. Personally i'd up the protein to 300g, drop carbs to 320g or so, and drop fat down to about 65g. I know i'm cutting some calories by doing this - you can play with it and work it out, just my .02.

[Damienm05]

Based on your numbers, your daily macros are roughly 240g protein, 360g carbs, and 80g fat. Personally i'd up the protein to 300g, drop carbs to 320g or so, and drop fat down to about 65g. I know i'm cutting some calories by doing this - you can play with it and work it out, just my .02.

That would be better, yes.

[Damienm05]

Well ****, I take that back. At 159 lbs. - I think 300g pro may be excessive. You'd probably see better growth with more carbs.

[kenny1022]

thanks guys. i started my first aas cycle 4-weeks ago (sustanon only 500 mg EW) at 154 lbs and i can't f-ing get my weight up despite upping the calories 500 cal over my TDEE. i keep cardio to a minimum - 10 mins before lifting 5 days a week and two 30 min sessions the days i'm not lifting. it seems like the only real sign my gear is legit is sensitive nipples and an occassional zit (nasty)...

i'm religious with my diet including macronutrients - i keep a excel tracker opened all day as well as pack my food the day before heading into my office. do you think two protein shakes a day at 40 mg of protein a day are excessive? one mid-day and one post-workout? i know real food is optimal. obviously based on my body fat i'm no ectomorph.

besides the tweaks you bros previously mentioned, do you have any suggestions or advice about what i'm doing wrong? getting a bit down here...

[bigslick7878]

thanks guys. i started my first aas cycle 4-weeks ago (sustanon only 500 mg EW) at 154 lbs and i can't f-ing get my weight up despite upping the calories 500 cal over my TDEE. i keep cardio to a minimum - 10 mins before lifting 5 days a week and two 30 min sessions the days i'm not lifting. it seems like the only real sign my gear is legit is sensitive nipples and an occassional zit (nasty)...

i'm religious with my diet including macronutrients - i keep a excel tracker opened all day as well as pack my food the day before heading into my office. do you think two protein shakes a day at 40 mg of protein a day are excessive? one mid-day and one post-workout? i know real food is optimal. obviously based on my body fat i'm no ectomorph.

besides the tweaks you bros previously mentioned, do you have any suggestions or advice about what i'm doing wrong? getting a bit down here...

When you are on a cycle no amount of protein (or good food really) is "excessive". You need all you can get. Over the course of one day I take in about 10 scoops of protein at 23g per, and an equal amount in food protein.

Upping the calories by 500 is nothing, try hitting another 1000 or so.

Eat more.

[Damienm05]

When you are on a cycle no amount of protein (or good food really) is "excessive". You need all you can get. Over the course of one day I take in about 10 scoops of protein at 23g per, and an equal amount in food protein.

Upping the calories by 500 is nothing, try hitting another 1000 or so.

Eat more.

You know, being on cycle doesn't make you impervious to gaining body fat and it certainly doesn't increase protein synthesis exponentially. Also, you're eating 230g protein daily via whey? That's plain silly man. Not trying to flame but you're giving poor advice.

[kenny1022]

damien - if i up my carbs, should i up the cals as well? if so, how much per day?

[gbrice75]

Well ****, I take that back. At 159 lbs. - I think 300g pro may be excessive. You'd probably see better growth with more carbs.

You know me bro, I look at a carb and get fat, so maybe i'm not the best person to give advice on carb intake!

[bigslick7878]

You know, being on cycle doesn't make you impervious to gaining body fat and it certainly doesn't increase protein synthesis exponentially. Also, you're eating 230g protein daily via whey? That's plain silly man. Not trying to flame but you're giving poor advice.

Please explain what makes that "silly".

This quote is from Doggcrapp (Pro Dante Trudel)

Mondo I find 9.5 out of 10 times that someone stops gaining its his diet that is the problem. Eight out of 10 times that same lifter wrongly thinks he is overtraining or his workouts are off. The other 2 out of 10 times that person thinks his supplements or 'juice' is the problem. I keep trying to brainwash people SUPPLY AND DEMAND, SUPPLY AND DEMAND--if you can make a demand (hard enough training) you can meet the supply (abundance of protein grams). I love when people come to me with this problem of not making gains anymore and they go thru this intricate workout, supplement, and sauce fix and all i say is "double the serving size on all your protein drinks and make sure the post workout drink is 100grams at least." Boom! they take off gaining again. I know you don't know me from adam but trust me on this one. Food (protein) is your anabolic. Anyone in this forum who is at a true stalemate, I ask you to try 500 grams a day of protien for 6 months and then come back in here and tell me what you look like. Training is the engine, food (protein) is the gasoline and juice is the Nitrous oxide system. Mondo i would say hit 2 grams per lb of bodyweight that you want to be=500grams. That could be about 200-250 in protein drink grams and you can easily eat the rest

Well if your not meeting your energy requirements some of the protein your ingesting is going to be used as a fuel source. I like omega-3's (flaxseeds) and extra virgin olive oils (mono unsaturated fat)--118 calories per tablespoon. I throw 2-3 tablespoons in my morning and afternoon shakes but not in the post workout or bedtime ones (self explanatory). Go slow with olive oil or you will be seatbelting yourself to the toilet the first couple days. As far as diet I am like Palumbo in that aspect...I like high protein, moderate (good) fats and low to moderate carbs..I eat the amount of protein grams I want to ingest first and if its before 6-7pm I satisfy the rest of my hunger with carbs. If I go to mcdonalds I'll blast as many hamburgers as I can and skip the fries. (laughing) but true. After 6-7pm I will go high protein and trace to low carbs (example huge steak and alot of a vegetable but no rice, pasta or bread). This is the way I have found thru trial and error that I can keep myself and people I train fairly lean but still have them gaining at the highest rate. Im sorry im not a calorie counter at all. Im a protein gram counter. I weigh myself and others once a month on the same scale and if they are not gaining I already know they are on high protein so I fix the problem with added mono unsat's (olive oil), flaxseeds and some extra carbs here or there. I trained a 188 lb (former cornerback-NFL only one year) and got him up to 232 and then he stopped gaining. I tried everything to get him going again but after his protein intake I just couldnt get him to put enough food down the hatch. And I really got on his ass about it too. He was burning up every thing. He loved ice cream and I said f*ck it--get your protein in but pound down 1/2 gallon to a gallon a day before 6pm--he did and very quickly after that shot up up to 265 or so (with striations everywhere still). Moral of the story? I got no idea--dont follow that method.

Look him up and his track record and then tell me how "silly" it is.