03-15-2017, 04:24 PM | #21 |
Digital Dancing!
Join Date: Feb 2006
Location: 80 billion club, NE
Age: 31
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Re: I have a video from fb about gaining muscle.
Was wondering the same thing..
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03-15-2017, 04:40 PM | #22 |
Vice President Of TGB
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Re: I have a video from fb about gaining muscle.
I'm sorry I transcended my boundaries guys.
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03-15-2017, 05:25 PM | #23 |
魔法少女
Join Date: Jan 2006
Age: 33
Posts: 2,151
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Re: I have a video from fb about gaining muscle.
Honestly, I think it's awesome that more people have been getting more involved with nutrition and fitness.
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03-15-2017, 05:53 PM | #24 |
longing
Join Date: Dec 2007
Location: Ontario, Canada
Posts: 2,680
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Re: I have a video from fb about gaining muscle.
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03-15-2017, 10:24 PM | #25 |
魔法少女
Join Date: Jan 2006
Age: 33
Posts: 2,151
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Re: I have a video from fb about gaining muscle.
Eh....
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03-16-2017, 11:59 AM | #26 | |
The Dominator
Join Date: Sep 2005
Location: North Bay, ON
Age: 34
Posts: 8,987
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Re: I have a video from fb about gaining muscle.
Quote:
I think my carb:fat:protein ratio is way off what it should be though, any ideal relationship between those three if I'm looking to build muscle? Or is it just important that I get enough protein? Last edited by Dynam0; 03-16-2017 at 12:01 PM.. |
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03-16-2017, 01:03 PM | #27 |
FFR Simfile Author
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Re: I have a video from fb about gaining muscle.
Macro ratios don't matter that much unless you're prepping for a bodybuilding contest.
For any rec lifter, just make sure you get enough protein and fat in your diet, and if you eat even remotely normally fat isn't something you'll have to worry about, so protein is realistically the only macronutrient you need to track. I would also track your weight if you're trying to bulk up.
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03-16-2017, 02:20 PM | #28 | |
x'); DROP TABLE FFR;--
Join Date: Nov 2010
Posts: 6,332
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Re: I have a video from fb about gaining muscle.
Quote:
Regardless of whether you're bulking or cutting: Given a caloric target (i.e. how much you plan to eat, to either lose/gain weight), these are some rough guidelines (based on the studies): 1. Protein intake: >= .65 g protein / lb bodyweight (for easier math you can use Mahou's .7 guideline, as that works here too) 2. Fat intake: >= .4 g fat / lb bodyweight 3. Carb intake: [(caloric target - 9 * fat intake g - 4 * protein intake g) / 4] g carbs That last piece is basically "filling in the rest of your calories with carbs". Protein contains 4 calories / gram, carbs contain 4 calories / gram, and fats contain 9 calories / gram. One word of warning: Whatever you do, don't skimp on the fat intake. Fats play an important role when it comes to your metabolism, organ function, hormones, etc. Low-fat diets are terrible and will almost certainly screw up your hormonal profile. That being said, the split between fats and carbs won't make any difference in terms of your weight or body composition. So once you've chosen a protein intake level, you can decide on whatever fat / carb split you want (as long as you're hitting the minimum fat requirements). Some people prefer to go more fat-heavy because they just feel fuller / better overall, whereas others are more carb-heavy because they find their lifts suffer a bit otherwise. It's really up to you. All of this is just advice... Last edited by Reincarnate; 03-16-2017 at 02:51 PM.. |
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03-23-2017, 12:11 PM | #29 |
魔法少女
Join Date: Jan 2006
Age: 33
Posts: 2,151
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Re: I have a video from fb about gaining muscle.
This was excellent advice and can vouch for this.
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