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05-27-2009, 11:00 AM #1
Most effective macro nutrient ratios
What have you found to be the most effective off season and pre contest macro nutrient ratios?
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05-27-2009, 04:40 PM #2
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
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05-27-2009, 08:17 PM #3
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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.
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05-28-2009, 08:19 AM #4
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dont really count em..just follow the diet im given.
APS HI TECH PHARMACEUTICALS ATHLETE
Hersuppz.com code TAMMY
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05-30-2009, 02:00 PM #5
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
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