Working out macros.

**leg_press** · 07-28-2010, 11:58 AM

Been looking at my macros and one thing confuses me, one school of thinking is 'one g of protein per kg of body weight' the other is 1 to 1/5 lbs of protein to lb of body weight

Which one is correct?

For me at 140lbs

grams would work out as:63.6 grams which I think seem a little low
1/5lbs would work out as: 210 which seems more adequate.

**Arra** · 07-28-2010, 12:13 PM

It's 1 gram per lean body mass, so find out your bodyfat and subtract that from 140.

I'm not sure how you're getting 63.6 either way.

Say you were 140 @ 10% bodyfat:

140*10 = 14
140 - 14 = 126 grams for 1 gram per LBM and 189 for 1.5.

**leg_press** · 07-28-2010, 12:17 PM

Originally Posted by Arra

It's 1 gram per lean body mass, so find out your bodyfat and subtract that from 140.

I'm not sure how you're getting 63.6 either way.

Say you were 140 @ 10% bodyfat:

140*10 = 14
140 - 14 = 126 grams for 1 gram per LBM and 189 for 1.5.

I got 63.6 as follows:

There are 2.2lbs to 1 kg so 140 divided by 2.2 is 63.6

You're working out as 126grams via the grams per lb not grams per kg as I said.

**Arra** · 07-28-2010, 12:25 PM

The second one should be right, I don't know anyone who would shortchange themselves that much protein and have to up their carbs + fat.

**leg_press** · 07-28-2010, 12:27 PM

Originally Posted by Arra

The second one should be right, I don't know anyone who would shortchange themselves that much protein and have to up their carbs + fat.

If im following g per kg carbs would be around 127.2 which i think is too low.

**Arra** · 07-28-2010, 12:30 PM

Originally Posted by leg_press

If im following g per kg carbs would be around 127.2 which i think is too low.

Is there an article saying to do this for every macro? That's insane if there is, I don't know anyone who would bulk with that low of macros.

I take it you're bulking at least, unless you're super short or something.

**leg_press** · 07-28-2010, 12:38 PM

I am bulking, correct!

Its what most of the United Kingdom based trainers tell you, as well as UK based magazines (mens health etc), they say that more than 1g of protein per kg of bodyweight of protein, and its bad for your liver too.

**Arra** · 07-28-2010, 12:42 PM

I'm at 152 now and I eat 220-230 just to maintain! I know Built does 1.5 per LBM as well if I remember correctly, and I always give myself 3-3.5 hours between protein meals.

**leg_press** · 07-28-2010, 12:53 PM

Thanks arra.

**Phineas** · 07-28-2010, 01:46 PM

I think the 1g/kg BW thing is an old-school diet formula from doctors who didn't really understand the dietary needs of athletes, let alone mass-driven bodybuilders.

Arra is right, aim for 1-1.5g/lb LBM (lean body mass). If I were you, I'd aim for the higher end. I do 1.5g. Better safe than sorry, especially on a bulk where you have leeway with your calories.

How about carbs and fat? What are you thinking in terms of grams? What will your typical food sources be?

**leg_press** · 07-28-2010, 02:19 PM

Originally Posted by Phineas

I think the 1g/kg BW thing is an old-school diet formula from doctors who didn't really understand the dietary needs of athletes, let alone mass-driven bodybuilders.

Arra is right, aim for 1-1.5g/lb LBM (lean body mass). If I were you, I'd aim for the higher end. I do 1.5g. Better safe than sorry, especially on a bulk where you have leeway with your calories.

How about carbs and fat? What are you thinking in terms of grams? What will your typical food sources be?

I'm never 100% sure of fat, I you EVO for most cooking but i leave fat to take care of itself aside from pb and another nuts and seeds, carbs are around 280 grams but i may round it up to 300grams.

**Phineas** · 07-28-2010, 04:05 PM

Originally Posted by leg_press

I'm never 100% sure of fat, I you EVO for most cooking but i leave fat to take care of itself aside from pb and another nuts and seeds, carbs are around 280 grams but i may round it up to 300grams.

What do you mean you leave fat to take care of itself?

**leg_press** · 07-29-2010, 03:18 PM

Originally Posted by Phineas

What do you mean you leave fat to take care of itself?

I heard muscle and fitness a few months back and an article said that if you eat clean proteins and carbs then fat will take care of itself for the most part ie peanut butter on a wholewheat bagel, eating salmon, tuna and beef for fats oo.

**Phineas** · 07-29-2010, 03:22 PM

Originally Posted by leg_press

I heard muscle and fitness a few months back and an article said that if you eat clean proteins and carbs then fat will take care of itself for the most part ie peanut butter on a wholewheat bagel, eating salmon, tuna and beef for fats oo.

I don't understand what you're getting at. If you eat clean protein and carbs you still have to eat certain foods to get your needed fats.

**leg_press** · 07-29-2010, 03:36 PM

Originally Posted by Phineas

I don't understand what you're getting at. If you eat clean protein and carbs you still have to eat certain foods to get your needed fats.

Surely there are sufficient ammount of fat in p/b steak, tuna and salmon as well as evo which i cook with?

**Phineas** · 07-29-2010, 04:49 PM

Originally Posted by leg_press

Surely there are sufficient ammount of fat in p/b steak, tuna and salmon as well as evo which i cook with?

PB: 2 tbs = 16g fat
10 ounces salmon = 10g fat
5 oz canned tuna = 1.3g fat

PB and salmon are good sources of monounsaturated and polyunsaturated fat. Tuna is surprisingly lean, unless you buy it in oil or the packaged tuna also with oil, but even then you don't know how much of the oil you're eating.

As for as a steak, it's high in fat, but much of the fat is saturated. I wouldn't use it as a fat source.

Even if you eat all of these, you would have to eat a fair bit to get a decent amount of fat. It's true that fat will often come indirectly from other foods, but this doesn't mean you shouldn't include other foods for more.

Seeds? Eggs? Avocado? OIL??? I supplement with 5 tablespoons extra virgin olive oil in the early morning. That's the kind of fat source you should be aiming for.

Thread: Working out macros.

Thread Tools

Display

Working out macros.

Similar Threads

Help me with Macros

Help with the macros?

Please help with macros

Oat macros

need help with macros

Posting Permissions