What are your average macro-nutrient percentages?

Amtmann

In terms of percentage calories per day. At the moment I generally trend around:

Fats = 45%
Carbs = 25%
Protein = 30%

rocky

I vary fat 35-55%, protein 20-40%, carbs 20-50%.

Because macro ratios don't matter. It only matters to get enough protein (at least 1g/pound LBM), enough fat (at least 0.4g /pound BW), and the rest carbs or more protein/fats.

El_Dangeroso

About 60:25:15 Fat: Carbs : Protein, but it varies on mood.

Cringing at 40% protein Rocky, total waste on calorie maintenance, excess will just turn to glucose. You should also qualify that the 1g/lb weight figure is for a hard weight gainer, and even then that sounds excessive, where did you get that recommendation from?

rocky

tbh I probably exagerated protein at 40% max, I probably never go over 35%, except in my dieting days on <1800 kcals. I aim for 170g protein.day, if I get more, I don't care, I enjoy eating it

Well all fitness-oriented websites I read recommend a minimum of 1g protein/pound LBM - and I aim for the minimum. That is, if you want to put on some muscle or lose fat (protein requirements increase in a deficit apparently )

El_Dangeroso

rocky wrote: »

tbh I probably exagerated protein at 40% max, I probably never go over 35%, except in my dieting days on <1800 kcals. I aim for 170g protein.day, if I get more, I don't care, I enjoy eating it

Well all fitness-oriented websites I read recommend a minimum of 1g protein/pound LBM - and I aim for the minimum. That is, if you want to put on some muscle or lose fat (protein requirements increase in a deficit apparently )

They do indeed but they don't increase to 1g/lb. I thought you needed to be in calorie surplus to gain too? Good review of the evidence here:

http://www.ncbi.nlm.nih.gov/sites/ppmc/articles/PMC2129150/

In a second study conducted by Tarnopolsky et al. [13] strength athletes with 3–9 months of training experience and sedentary participants were analyzed in response to low (0.8 g·kg-1·day-1), moderate (1.4 g·kg-1·day-1) and high protein intakes (2.4 g·kg-1·day-1). Utilizing linear regression, protein requirements for sedentary and strength athletes were found to be 0.69 and 1.4 g·kg-1·day-1 respectively. In addition to nitrogen balance however, the authors utilized a tracer technique to measure whole body protein synthesis (WBPS). Results indicated that WBPS increased from low to moderate protein intake, with no significant increase from the moderate to high condition.

Just FYI, there's a lot of bro-science about Though BCAA supplementation definitely seems to bump up muscle sythesis, hence why people see better improvements with whey supplementation.

rocky

El_Dangeroso wrote: »

They do indeed but they don't increase to 1g/lb. I thought you needed to be in calorie surplus to gain too? Good review of the evidence here:

http://www.ncbi.nlm.nih.gov/sites/ppmc/articles/PMC2129150/



Just FYI, there's a lot of bro-science about Though BCAA supplementation definitely seems to bump up muscle sythesis, hence why people see better improvements with whey supplementation.

I don't necessarily disagree that 1g/lbs LBM may not be needed, Lyle recommends 1.5g here http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html

Today I've already got 155g protein and for my last meal I have some very nice baked chicken thighs, are you suggesting I give them up in favor of a bagel, jam and PB?

Edit: I should add, that 155g today is from food only, no supplements

El_Dangeroso

rocky wrote: »

I don't necessarily disagree that 1g/lbs LBM may not be needed, Lyle recommends 1.5g here http://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html

Today I've already got 155g protein and for my last meal I have some very nice baked chicken thighs, are you suggesting I give them up in favor of a bagel, jam and PB?

Edit: I should add, that 155g today is from food only, no supplements

Lyle doesn't really justify his reasoning though, I prefer Wilson's review, it's thoroughly referenced and I've not seen a trial since that has contradicted any of his conclusions.

Protein is expensive so yeah, don't eat a sandwich but eat some extra fat or carbs at your leisure and you won't need to eat as much protein. Converting protein to glucose bumps up your uric acid levels, probably not going to kill you but definitely has the potential to be problematic long term.

I like protein, protein is generally a Good Thing, I do think there's a limit though and it seems to be around 25% or 30% if cal restricting. That's my take on the situation anyway!:)

Mellor

So what if its going to become glucose, and from here be used for energy. What idfference does it make. There are plenty of people who eat keto diets so they'd have a huge weight towards fat and protein

Me, I eat pretty much isocaloric, or at least aim to. Weekends its deviates due to alcohol

El_Dangeroso

Mellor wrote: »

So what if its going to become glucose, and from here be used for energy. What idfference does it make. There are plenty of people who eat keto diets so they'd have a huge weight towards fat and protein

I guess I just don't like giving my liver unnecessary jobs to do. Even a keto diet wouldn't be higher than 30% in my experience, and even then keto diets don't tend to be long term and constant.

Macha

I'm at about 65% fat, 15% carbs & 20% protein. On a calorie-deficit for weight loss purposes.

metamorphosis

35-50% Carbs, 20-25% protein, usually mid 30 - 45% fat.My macros jump around alot. Lately its been 40:40:20 to C:F: P

El_Dangeroso

So funny they way the tongue smiley gets into all our macro ranges. There's a joke in there somewhere