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Thread: 30/35/25 macro spilt

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  1. #1
    Quote Originally Posted by Times Roman View Post
    daily logging of what you eat is the science of learning about your body. Some people can handle surplus cals better than others. I wish our bodies responded as nicely as the formulas suggest. This is why I keep tinkering with my activity level multiplier. I'm eating at TDEE to recomp, yet even though I'm averaging something like 3,400 cals/day, with a rough 40/40/20 split, I'm still dropping about three pounds in two months.

    The closest answer I can give you would be based on your natty body type without the lifting. Based on whether you are an ecto/meso/endo morph, I would let that guide your answer. Naturally skinny cerebral types have metabolisms that are relatively high, and the 700 cals above TDEE should not affect them nearly as much as someone who is usually more robust in the mid section, if you know what I mean.

    Personally, I would not let my protein slip below the 1.5grams per pound of lbm. Keeping calories the same, reducing protein means either increasing carbs or fat, neither of which seems overly appealing to me.

    And no, I'm Irish.
    Well, I'm an ecto for sure, so I'm going to go up to 700> TDEE next week and see how that fares.

    I notice the 40/40/20 macro split you use is quite common, although not as common as the standard 40/30/30, is there any benefit to this? When I start my Test only cycle, I'm going to go with a 40/30/30 split or something similar as I'll need the extra carbs to fuel weight gain.

    Do you incorporate cardio into your training to lower body fat out of interest?

  2. #2
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    Quote Originally Posted by Lee_1978 View Post
    Well, I'm an ecto for sure, so I'm going to go up to 700> TDEE next week and see how that fares.

    I notice the 40/40/20 macro split you use is quite common, although not as common as the standard 40/30/30, is there any benefit to this? When I start my Test only cycle, I'm going to go with a 40/30/30 split or something similar as I'll need the extra carbs to fuel weight gain.

    Do you incorporate cardio into your training to lower body fat out of interest?
    40/40/20, to be perfectly frank, is the standard starting point for many. It is a challenge to keep the fat intake to 20%, but by doing so, plenty of carbs to burn in the gym for fuel. All my fast burning carbs come by way of whole fruit. Slow burning carbs from Oats and veggies, maybe a yam once in awhile. I don't eat anything that is calorically dense, like peanut butter, nuts, or food that is too fatty (like an untrimmed T Bone steak - although I will eat it once all the fat is trimmed from it). You don't get fat from eating fat, as many believe, but instead, it's not a great fuel source, since difficult for the body to convert to energy. The other thing too, by keeping the fat to only 20%, you actually get to eat MORE food, something of special interest to those that are maybe cutting and need as much volume of food to feel satiated.

    I've been recomping around 3,400 cals/day, and still have dropped about six pounds in three months. This is the lightest I've been in maybe 20 years. So I'm going to continue to recomp, and figure out a way to add cardio, you know, the 40 minutes per day every other day. Problem is I'm already in the gym three days out of four, and during the week, home by 9:30pm. So still scratching my head on how to squeeze the 40 minutes in.

  3. #3
    Quote Originally Posted by Times Roman View Post
    40/40/20, to be perfectly frank, is the standard starting point for many. It is a challenge to keep the fat intake to 20%, but by doing so, plenty of carbs to burn in the gym for fuel. All my fast burning carbs come by way of whole fruit. Slow burning carbs from Oats and veggies, maybe a yam once in awhile. I don't eat anything that is calorically dense, like peanut butter, nuts, or food that is too fatty (like an untrimmed T Bone steak - although I will eat it once all the fat is trimmed from it). You don't get fat from eating fat, as many believe, but instead, it's not a great fuel source, since difficult for the body to convert to energy. The other thing too, by keeping the fat to only 20%, you actually get to eat MORE food, something of special interest to those that are maybe cutting and need as much volume of food to feel satiated.

    I've been recomping around 3,400 cals/day, and still have dropped about six pounds in three months. This is the lightest I've been in maybe 20 years. So I'm going to continue to recomp, and figure out a way to add cardio, you know, the 40 minutes per day every other day. Problem is I'm already in the gym three days out of four, and during the week, home by 9:30pm. So still scratching my head on how to squeeze the 40 minutes in.
    How do you manage your diet on your non training days?

  4. #4
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    Quote Originally Posted by Lee_1978 View Post
    How do you manage your diet on your non training days?
    Personally I do it on a weekly basis (I know some guys laugh when I say that) so at the end of the week if I am around the macros I want I feel good about it.

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