steveP
Well-known member
If anything, your protein is a little too high. It won't do any harm, but protein is expensive for no additional benefit.
I've been researching this a bit lately as I've been wanting to fit more carbs into my macros as they taste better, are more filling and are much cheaper. The very upper limit with some fudge factor thrown in is 1.8g/kg of body weight. No research shows that any higher builds or preserves muscle mass. I aim for 2g/kg which lets me be a bit flexible and eat foods with less protein if it happens to be the case.
Have a read of this well written article.
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Fats are the next important macros, and can involve a bit of trial and error to get right. I think the minimum is 0.6g/kg of body weight. I aim for around 0.75g/kg, but I don't need to make an effort as fats are easy to consume in everyday food. I usually have a serving of cheese, nuts and yoghurt and I easily hit my numbers. One thing to take note of is to not go crazy on fat when on a cut. Fat turns to fat much easier by the body. So if your calculations are slightly out, you'll rack up the calories fast.
Predictably most people say that you fill the rest of your macros up with carbs, not true. I used to think this way and found it hard to stick to a diet plan. The rest of your macros can be filled up with whatever you want. More protein and fat if you like eating protein and fat. As long as you hit the minimum of the above totals, eat whatever you want (most likely carbs) that fill up the rest of your calories.
I've been researching this a bit lately as I've been wanting to fit more carbs into my macros as they taste better, are more filling and are much cheaper. The very upper limit with some fudge factor thrown in is 1.8g/kg of body weight. No research shows that any higher builds or preserves muscle mass. I aim for 2g/kg which lets me be a bit flexible and eat foods with less protein if it happens to be the case.
Have a read of this well written article.
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
Fats are the next important macros, and can involve a bit of trial and error to get right. I think the minimum is 0.6g/kg of body weight. I aim for around 0.75g/kg, but I don't need to make an effort as fats are easy to consume in everyday food. I usually have a serving of cheese, nuts and yoghurt and I easily hit my numbers. One thing to take note of is to not go crazy on fat when on a cut. Fat turns to fat much easier by the body. So if your calculations are slightly out, you'll rack up the calories fast.
Predictably most people say that you fill the rest of your macros up with carbs, not true. I used to think this way and found it hard to stick to a diet plan. The rest of your macros can be filled up with whatever you want. More protein and fat if you like eating protein and fat. As long as you hit the minimum of the above totals, eat whatever you want (most likely carbs) that fill up the rest of your calories.
Last edited: