rockhardly
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I am bulking and was wondering what percentage of your macros come from whey protein. Mine are roughly 33% of calories, 35% of protein, 45% of carbs, and 12% fats. Seem high, low, about right? Just wondering.
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What percent of diet comes from whey?
- Thread starter rockhardly
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I'm not good with math. So you cant get me to answer.
rockhardly
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Right now I am trying to stay around 40/40/20 with the macros and at around 3500 cals a day, I just cant seem to be able to eat that much. I do eat like a friggin horse but I am always surprised at the deficit without whey. I am using Ultimate Nutrition IsoMax. I think if I was cutting, I would require very little whey as well.
To figure out the percentage, say you consumed 250g of protein. 125g of protein came from whey. Then the percentage that came from whey would be: (125/250)*100=50%
To figure out the percentage, say you consumed 250g of protein. 125g of protein came from whey. Then the percentage that came from whey would be: (125/250)*100=50%
Why such a focus on the ratio? That's an outdated method of dieting. You should seek to get 1g protein per lbm and 0.5g fat per lbm. Past that, fill up your calories in any way that makes you comfortable.
what he said. In doing this for myself, I keep my fat high and carbs at 100-170g a day, depending on what I am doing. I'm in the middle of a caloric surplus, so I generally get about 1.5-1.75g pf protein a day.
rockhardly
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I have no focus on the ratio. It is just something that, thru some research and reading (see the "Bulking" sticky in this forum), I decided to keep my macro breakdown around. It really fluctuates but it is just something I use as a guide. However, 1g protein per lbm is a little low for bulking isn't it? I am around 1.75g per lbm.
But in terms of ratio, with the grams of protein and fat you stated, if you have a daily calorie intake, I could figure your ratio; so a ratio has relevance. No?
None-the-less, I am relatively new to eating with a purpose. I have always been able to eat alot, eat a little, eat when and however I wanted to without any change to my BF%. Now, I wanna put on alot of mass and I have set a goal for myself (add 20# of muscle) and am laying out a good workout program and tracking my nutritional intake.
The main point of this thread was to figure how much protein supplement others are relying on to make up the difference to see where I stand, relatively. Just curious, cause I don't know if I could possibly eat any more than I already am.
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rockhardly
Registered
Are you cutting, maintaining, or bulking?
I
What I quoted was the minimum requirements. 1.5g per lb is where I personally sit most of the time. You really don't need more than that. Since you're having problems getting in enough calories, I'd drop your protein down a bit and replace it with more fats and ucarbs. Keep in mind that protein is the most satiating macronutrient.
The reason ratios are bad are that they don't hold up for different people's needs. Take a 105lb girl on a diet of 1600 calories (arbitrary). With ratios, she would be eating around 35g fat, 160g protein and carbs. That is not enough fat for her minimum needs. It also doesn't take into consideration satiety.
In any case, just listen to built. She is extremely knowledgeable and will set you up nicely.
What I quoted was the minimum requirements. 1.5g per lb is where I personally sit most of the time. You really don't need more than that. Since you're having problems getting in enough calories, I'd drop your protein down a bit and replace it with more fats and ucarbs. Keep in mind that protein is the most satiating macronutrient.
The reason ratios are bad are that they don't hold up for different people's needs. Take a 105lb girl on a diet of 1600 calories (arbitrary). With ratios, she would be eating around 35g fat, 160g protein and carbs. That is not enough fat for her minimum needs. It also doesn't take into consideration satiety.
In any case, just listen to built. She is extremely knowledgeable and will set you up nicely.
I use whey, but only a half scoop mixed in with a 1/2 cup cottage cheese.
kyoun1e
Registered
Like others said, your one constant is the protein. I set mine at 1.5g/LBM. What changes radically for me is carb intake. If I'm cutting, carbs are cut big time. If I'm bulking, they increase big time. Either way, my protein intake hardly ever changes. Fat I'll try and keep low, but that doesn't always happen...especially if I need a caloric surplus.
As for whey, I usually focus intake pre and post workout. For example, about a half hour to hour before I'm having a 24g whey shake and banana. Post workout, I'm having 2 scoops of whey (48g) mixed with dextrose. So, that's 72 g of protein on my way to 240 which is 1.5g/lbm. That's usually easily accomplished with two nice carb/protein meals...with an emphasis on carbs post workout.
KY
Don't. Fats are good for you and necessary for normal endocrine functionality. You should consume a minimum of 0.5g fat per lb/lbm.
rockhardly
Registered
What is 150? 3800? If 150 is grams of protein from whey, you should devide 150 by your total daily protein intake. For example, if you consume 250g protein per day and 150g comes from whey then, (150/250)*100=60% protein comes from whey.
I'm pretty sure he's saying 4% of his calories come from whey. 3800 being his daily caloric intake.
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150 calories of whey protein/3800 total daily consumed calories.
That is my answer to the title of your thread.
To answer what percentage of protein comes from whey, I am not as certain. I don't track macros. I track my calories very closely, though. I just make sure I eat a lot of protein and it gets the job done.
Yes.
rockhardly
Registered
With the # of 150, I thought that might have been protein. I gotcha.
kyoun1e
Registered
That's pretty much where I land...about 80-100g on a typical bulk day.
That said, if I'm bulking UD2 style, fat is as low as possible.
KY
Oh if you're doing a specialized short term diet ala UD2.0 or a PSMF, absolutely minimize the fat. Other than that keep it at the minimum 0.5g per lb/lbm.
