Is there an optimal macronutrient ratio for mass gains? 20 Responses to “Macronutrient Intake for Mass Gains (fat-loss and muscle hypertrophy). Macronutrient Manipulation for Fat Loss and ratios for fat loss means the protein ratio manipulate macronutrient ratios for muscle building. What’s The Best Macronutrient Ratio For Fat Loss?: Best Macronutrient Distribution For Fat Loss If anything I would like to gain some lean muscle.
From a fat loss perspective, there are what are called low fat and high fat phenotypes. This means that some people will lose relatively more fat on higher vs. How do you know which one you are? Try both and see what is more satisfying for you. How long should I be swimming for to get lean considering that too much cardio can remove muscle?
Do you think using that equipment would turn swimming more into resistance training rather than a cardio workout, requiring to reduce the weight lifting days to avoid overtraining? An important purpose of resistance training is to stress your body and strengthen your bones, whereas swimming is very low impact.
It can increase resistance and make the workout harder for sure. When you mention Greek yogurt are you speaking of the plain kind? Would a fruit flavored chobani be ok? I just recently started following your website and am enjoying the content so far! And by 10 swimming sprints do you mean 10 laps? Lastly, do you think this swimming workout would aid in endurance training? Any tips would be much appreciated. Kiki — Really happy you are following the site!
When I was talking about my swimming workout, I meant swimming hard for 2 laps, or 50 meters, and repeating that 10x with minimal rest between sets like around 30 seconds.
The idea is to slowly decrease the rest and increase the intensity over time. I absolutely do think you can train for endurance events with interval training. In fact, some professional triathletes and marathoners use primarily interval training to prepare for events because it decreases the volume of exercise substantially, which aids in recovery and prevents injuries. The thing is that you will really have to push yourself to get the added benefit at a very low volume.
I love reading you articles. They are so informative. I am trying to lower my protein intake and eat lots of complex carbs to give me energy through my bike rides. I ride about miles 5 days a week.
Do you think those will be good macronutrient ratios? I am not trying to lose body fat. If anything I would like to gain some lean muscle. And fats are from avocado, peanut butter, olive oil, nuts, etc. Will I stay lean with these ratios? Spencer — I think the calorie level is more important that the macronutrient ratio to prevent fat loss. Whatever ratio that comes out to once you figure out your calorie level, that what i would use for protein. I have been on a low carb diet.
I lost my love handles. I have noticed the love handles coming back. Would that help me lose some fat while still gaining lean muscle. What have you heard about higher fat lower carb diets? Sam — The short answer is that different diets work for different people for different reasons. Some people lose more fat on a low fat diet, and some on a high fat diet, but generally, if you eat natural foods and exercise intensely, and control calories, you will lose fat. The opposite is true for gaining muscle, where a calorie surplus is required.
Carbs are anabolic, so they can help you build muscle, but whether or not you can build muscle on a low carb diet is controversial. Personally, I would go for relatively high protein, moderate carb, moderate fat if I was trying to build muscle.
Also I have seen many diets such as the paleo diet which say no whole grains and starches. Will whole wheat breads, whole wheat pastas, oats, brown rice, swet potato, etc. They are all healthy carbs. What do you think about whole grains? Also what do you think of the mediterranean diet while trying to gain some lean muscle? Sam — We have a post coming up on the Paleo diet in the next couple weeks, so that post will answer most of your questions.
The questions you are asking are very controversial and there is no easy answer. Generally speaking, eating whole, natural, unprocessed foods than paying attention to how your body reacts is a very smart idea. Low fat, high fat etc. Many studies confirm this. George — I think the short answer is there is no optimal macronutrient distribution for everyone and it depends on your specific goals. The topic is worthy of a separate article for sure. When I do a swimming workout, I typically do 10 swimming sprints for two laps down and back with somewhere around seconds rest between each set, so it takes minutes total.
You can do something similar by adding, or subtracting more volume, or intensity depending on your own fitness level. You can also consider 4 laps instead of two, which decreases the intensity a bit, but increases the volume and do that for rounds.
The other thing about the database is that it has great detail including calorie information for veggies raw, cooked, or fruits with skin and without skin for example. If anyone else has any other databases they like that may be more simple, please chime in!
Marc could you explain: Donald — Interesting question, Donald. More specifically, one is unilateral lunge and the other is a bilateral exercise squats and both require different types of stability. Any suggestions on Protein Bars? With that said, I do plan on writing an article on protein bars to explore them in more detail.
In addition, many protein bars are basically candy bars with sugar in them. Also, I would take a whey protein shake over a protein bar. Thanks for the question and I hope to give you more specific suggestions soon. Seb Jun 22, - Dimitris Jun 24, - Peter Jun 24, - Aaron Jun 27, - Kiki Jun 28, - Spencer Jul 18, - Sam Jul 29, - Best of BuiltLean