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niketpatel71
08-13-2007, 10:53 AM
Im here different things regarding macros. Can someone point me in the right direction? Is it meant to be 1g of protein per LBM. 0.5g of fat per LBM. 25g of fibre and the rest can be carbs.

IZich
08-13-2007, 12:02 PM
To answer your question, the numbers and ratios vary from person to person, and everyone has a different school of thought on this.

Your best bet is to read up on everyone's opinion and make an educated decision for yourself.

Outshine
08-13-2007, 12:37 PM
The best generic answer is 1 gram per pound of protein, 25% or so of total calorie intake from fat, and the rest from carbs or whatever else you want to get the remainig calories from.

niketpatel71
08-13-2007, 12:46 PM
so outshine do you mean 1g of protein per pound per LBM or current weight?

jamrock
08-13-2007, 01:41 PM
1-2g of Protein per lb of LBM
.5-.8g of Healthy fat per lb of LBM
25g-?? of Carbs (I have 25 on training days and about 100 on non training..this is still low to moderate-low)

I'm almost positive the daily recommendation of Fiber is 40g (for women its 10g less), these don't count against Carbs.

BBB
08-13-2007, 02:34 PM
No no no.

25 g of fiber is right.

And you should eat more carbs on workout days (because they are protein sparing and then protein can go toward building muscle) and few carbs on non-workout days.

niketpatel71
08-14-2007, 05:46 PM
btw how do i determine lbm

ShockBoxer
08-14-2007, 05:52 PM
Take your weight.

Figure out your body fat percentage.

Subtract that percentage from said weight.

So if you were 200 pounds at 20% body fat you'd have a lean body mass of 200 - 40 = 160.

niketpatel71
08-14-2007, 05:54 PM
how do i figure out my bf%

Built
08-14-2007, 05:56 PM
Im here different things regarding macros. Can someone point me in the right direction? Is it meant to be 1g of protein per LBM. 0.5g of fat per LBM. 25g of fibre and the rest can be carbs.


And the rest can be ANYTHING, correct. The "percent of total calories" approach really doesn't mean anything. The LBM-targets are minimums. Protein and fat can go higher - they just probably shouldn't go lower.

LBM - just ballpark your bodyfat for an estimate. If you're neither particularly fat or skinny, I usually tell men to use 90% of their weight, women to use 80% to estimate LBM. For this application, it'll be close enough.

niketpatel71
08-14-2007, 05:58 PM
ahh so basically built i do 90% of my current bm to get a close lbm estimate. so 90% of 158.4 = 142.56

Built
08-14-2007, 06:10 PM
If you end up being fatter, you'll just eat a little more protein.

OH NO!!!

;)