Thread by @TheForeverAlpha

How To Dominate Your Macros (Thread):

I've been receiving A LOT of questions lately about macros - what are the best ratios? Is there a Golden Ratio for achieving a Greek God physique?

It's time to answer all these questions.

Let's go...

Firstly, remember that you have to look at macros in context, meaning that energy balance MUST come first (calories).

It's no good saying:

"Dude, just eat all the protein & fat you can eat" without thinking about total calories - they have to be set first.

Why?

Because if total calories are too high:

There is either ZERO fat loss, or there is actually fat GAIN.

Conversely, if total calories are too low:

You're hungry all the time, you lose muscle, and the diet becomes unsustainable.

You've got to get calories right FIRST.

Protein:

Protein Recommendation - 1 Gram Per Pound Of Bodyweight

Now, this isn't universal across the board, but it's a pretty solid figure for the vast majority of people, the vast majority of the time.

Why?

It's the most important macro for your body composition, and you HAVE to...

Make sure that you're actually getting enough of it.

Without sufficient protein, you will lose muscle. You'll look too skinny. And it will be impossible to build a decent physique.

Now if you're very lean already and want to get even LEANER, you may need more than this.

Or:

If you are 'bulking' and you're in a calorie surplus, you may not need that much, due to the sheer amount of calories you're consuming - your muscle simply isn't in any danger.

But 1 gram per pound of BW is a GREAT starting figure for most guys, most of the time.

Fats:

Fat Recommendation: 25-30% of your calories (only exception is if you're obese & very inactive, and need very low carbs for a while)

Fats are crucial for normal hormonal functioning, and can often be more satiating than carbs (but this depends on the carb source).

Carbs:

Carb Recommendations: The Rest Of Your Calories

I'm going to get a lot of stick for this, but I don't care:

Carbs are the most powerful fuel source for intense training. End of. The problem is that if you're obese AND inactive, this will mean you'll have to drop them VERY low..

Guys who are not obese and lift weights:

Don't slash your carbs too low, because if you do, you'll have a hard time maintaining muscle mass and strength long-term.

It's possible that if you're at maintenance, you'll be fine.

But I wouldn't advise doing it in a deficit.

So what about if you're overweight?

1) Set your calories (at a small calorie deficit)
2) Set your protein at 1g per pound of BW
3) Set your fats at ~30% of your calories
4) Set your carbs as 'the rest'

Example:

Maintenance = approx. 2500 calories @ 200 pounds BW

1) Eat 2200 calories
2) Eat 200g protein
3) Eat 73g fat
4) Eat 185 carbs

This is assuming an average, fairly inactive guy in his late thirties to late forties.

Finally:

I'm in the middle of an email series right now - giving out killer nutrition tips & they'll get you:

- Leaner
- Stronger
- More muscular

And they're being sent every day.

Sign up before you keep missing out (you also get a FREE IF guide):

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