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Group: Specific Diets & Nutrition

Best Macros?

jxlynxli Posts: 250 Joined: 2003/01/29	2003/10/22, 06:54 AM What are the best Macros? for cutting, maintaing, and gaining? Thanks Jeanice
asimmer Posts: 8,201 Joined: 2003/01/07	2003/10/22, 05:08 PM Do you mean macronutrients? -------------- Challenge + Consistency = Results "You do or you do not. There is no try." - Yoda
jxlynxli Posts: 250 Joined: 2003/01/29	2003/10/22, 06:03 PM Yes macronutrients...! you read my mind...!
asimmer Posts: 8,201 Joined: 2003/01/07	2003/10/23, 10:48 AM I think you already know the answer to this.. clean, fibrous carbs, fresh vegetables and fruits, lean proteins, water water water. Oh, and good fats. So, you know the list.. oatmeal, rice, yams, legumes, beans, nuts and seeds, whole grains... Greens, cruciferous vegetables, lettuces, cucumbers, celery.... apples, peaches, berries, grapefruit.... I guess you weren't really asking me, cause you already know my answers... anyone else? -------------- Challenge + Consistency = Results "You do or you do not. There is no try." - Yoda
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/10/23, 01:46 PM I have given you this answer a zillion times. :>} -------------- Great people never want it easier, they just want to be better! Ron
jxlynxli Posts: 250 Joined: 2003/01/29	2003/10/23, 03:10 PM I meant ratios! wow im losing it sorry!
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/10/23, 03:30 PM I knew what you meant lynxli, I just don't know the answer...lol! -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
asimmer Posts: 8,201 Joined: 2003/01/07	2003/10/24, 06:37 AM Okay then. There are so many answers to that, everyone wil have a different opinion. a 40/40/20 split P/C/F is a good way to start when you want weight loss. But, it really depends person to person. Some people seem to be more carb senstive (they may have more or less insulin in their system, more receptors, different body composition, diferent metabolism rates). Another thing to consider is the persons goals and likes and dislikes. some people thrive on a ketogenic diet, lots of protein and fat, little carbs, occasional carbloads. Others thrive on a higher carb, moderate protein, lower fat regimen. The best way to control gain, loss, maintaining is caloric intake and expenditure. You need to know someones baseline diet, how many calories have they been taking in , averaged over a week or two. From there, take their base line and give them a good starting macro-nutrient ratio within their curent caloric amounts. Increase their expenditure and see what happens. Many people will see results just from taking the current amount of food they are eating and splitting it into 5-6 smaller meals, evenly spaced throughout the day. Then add in their new cardio and lifting activity and they will boost their metabolism and lose some fat. Once they plateau on the baseline amount, you can drop soem calories gradually to further results. Maintaing proteinintake, or sometime increasing it, is paramount, so their macro-nutrient ratios will naturally change as they drop some calories out, usually from excess carbohydrates, or by switching types of carbohydrates from higher calorie/processed carbs to higher volume/lower calorie dense carbs. Now they may be at a 50P/30CHO/20F ratio. All of this changes when you diet cycle for a show, as you know, and there are jusr as many answers to that. Everyone has their favorite diet method, and that probably bois down to what worked best for their body. Hope this answers your question... -------------- Challenge + Consistency = Results "You do or you do not. There is no try." - Yoda