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View Full Version : Most effective macro nutrient ratios



Lee Penman
05-27-2009, 12:00 PM
What have you found to be the most effective off season and pre contest macro nutrient ratios?

gymrat9929
05-27-2009, 05:40 PM
Pre Contest:
Protein: 1.5 grams x lbs of lean mass
Fat: .5 grams x lbs of lean mass
Carbs: < 60 grams per day with at least 25 coming from fiber.

Off Season:
Protein: 1.5 grams x lbs of lean mass
Fat: .5 grams x lbs of lean mass
Carbs: 3 grams x lbs of desired lean mass

Frosty
05-27-2009, 09:17 PM
For me:

Fat loss:
1.5g/lb protein with 40% fat, <40g carbs, carb meal or carb day every 7th day.

Muscle gain:
2-2.25g/lb protein with around 50% fat depending on energy needs, <50g carbs
PWO carbs depending on volume, and carb day every 5th day or so.

tammyp
05-28-2009, 09:19 AM
dont really count em..just follow the diet im given.

Suzanne
05-30-2009, 03:00 PM
For me i do better with higher carbs on and off season

I am 3 weeks out and about 150g complex carb /day every day and just had refeed last saturday of 450g