Protein/Carbs/Fat Mix

d15ude

So I have lost a bunch of weight.
Want to maintain it but also gain some muscle mass.

What would be the right Protein/Carbs/Fat Mix for me?

Currently aiming for 40%/30%/30%.
Totals in 185g/139g/62g

Chancer3001

im confused by your values...

d15ude

Chancer3001 wrote: »

im confused by your values...

well, i got them from myfitnesspal.
they are the percentages of calories.
as fat has double the calories than protein or carbs the value in grams is lower. :cool:

d15ude

d15ude wrote: »

well, i got them from myfitnesspal.
they are the percentages of calories.
as fat has double the calories than protein or carbs the value in grams is lower. :cool:

maybe this is still confusing...
forget about my numbers and just give me some info on the right mix.
goal: maintain weight and gain muscle.

Chancer3001

ah ok, I get you now.

Ive read 40/30/30 a few places, and 40/40/20, seem to be the most popular ones for what youre trying to do.

Mellor

d15ude wrote: »

maybe this is still confusing...
forget about my numbers and just give me some info on the right mix.
goal: maintain weight and gain muscle.

Gaining muscle will mean gaining weight.
So your goal i unrealistic.

Chancer3001 wrote: »

ah ok, I get you now.

Ive read 40/30/30 a few places, and 40/40/20, seem to be the most popular ones for what youre trying to do.

Whether your macros are 40/30/30 or 40/40/20 won't make much difference. Total intake is much more important.

OP what do you weigh now?
Based on your daily p/c/f goals, you are aimign for 1850 calories. That won't be enough to build muscle for more people.

CWF

Mellor wrote: »

Gaining muscle will mean gaining weight.
So your goal i unrealistic.

Not if the OP loses 5kg of bodyfat and gains 5kg of muscle!

Mellor

Wait, so 5 - 5 = 0 :rolleyes:

The dietary needs to lose 5kg of fat and gain 5kg of muscle are polar opposites. yYur post is a bit pointless really
The fact that they'll need to lose 5kg of fat if they 5kg of muscle to return to current weight reinforces my point.

Adding muscle and then losing fat is a lot more difficult than a few simple sums.

d15ude

Mellor wrote: »

Gaining muscle will mean gaining weight.
So your goal i unrealistic.




Whether your macros are 40/30/30 or 40/40/20 won't make much difference. Total intake is much more important.

OP what do you weigh now?
Based on your daily p/c/f goals, you are aimign for 1850 calories. That won't be enough to build muscle for more people.

losing fat and gaining muscle (=maintaining weight), if this is possible at the same time.

my weight is 74kg/180cm (163pounds, 5'11).
I have experimented with different calorie intake in the last few weeks and everything over 1850 i'm gaining weight.

DietDelivery

Hi,

The goal should be to become insulin sensitive (insulin being the fat storage hormone). Once you get to a point of sub 10% bodyfat, the world is your oyster in terms of what you wanna do with muscle gain, fat loss etc. So depending on what your current bodyfat % is & where you are in your training, and your overall hormone profile (testosterone, insulin, cortisol levels etc.) your meal plan's impact will vary...

Highly recommend you do a biosignature test and start tracking your progress using a biosig analysis each month for real measurement. This takes into account your sleep, diet, supplementation, stress levels, hormone changes etc.

Hope this helps.

DietDelivery

also, the quality of your meat, seafood, carbs, fats make a huge difference in terms of their potency... your gut health dictates how you much you actually absorb so improving gut health becomes the goal - this means cutting out grains - no pasta, no bread, no muesli, no pizza, no wraps etc etc. Also cut out milk as the casein inhibits ur ability to absorb nutrients... food choice is critical to your meal plans...

siochain

OP what DietDelivery say's is right, but to maintain sub 10% body fat is very hard for the average person to maintain.

Make sure you have as little sugar and processed carb’s in your diet, good protein, good fats and loads of above the ground veg and you can’t really go wrong.

d15ude

thanks guys!
here is my intake from yesterday. maybe you have the time to have a quick check.

siochain

What I would take out
Maple syrup – it’s just another form of sugar and you have plenty of fruit on your breakfast menu for sweetness.
Oats – switch to 2-3 boiled eggs.
Not sure about the Aldi Liskeel yogurt, is there any added sugar? If yes bin it.
Soya, why?

Lunch:
Rogan Josh Sauce is there added sugar or veg oil? If yes bin it.
Tomato Ketchup – replace with balsamic vinegar and either olive oil or walnut oil.

Dinner:
Fromage frais: added sugar? If yes bin it.
Tomato Ketchup as above.

Snacks:
Soya as above.
Pro Bar: added sugar? If yes bin it.

What I would add in:
Green veg, nuts and more good fats, coconut, walnut, olive oils. Try not to aim for so much protein from shakes and vary your protein sources.

Antisocialiser

Just took a quick look but as far as I can see all your protein is from shakes. Add in some chicken and a can of tuna. Reduce carbs.