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StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
104033 posts
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Good Macros for those who eat for perfomance
anyone got some good %

I'm starting to track food again but have no foundation of what numbers i should eat.


lsu777
LSU Fan
westlake
Member since Jan 2004
11777 posts

re: Good Macros for those who eat for perfomance
leangains macros

LINK

set protein at 45-50% and distribute the rest as you see fit.


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
104033 posts
 Online 

re: Good Macros for those who eat for perfomance
That's actually close to what i had set on myfitness pal from like 3 years ago

just the carbs was pretty high

going to start with a base line of 30% carbs, 25% fat and 45% protein with 2341 cals a day for maintenance weight.


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
104033 posts
 Online 

re: Good Macros for those who eat for perfomance
so my split today on just a normal day of how i eat with out trying to hit any numbers

30% carbs
31% fat
31% protein

i think im going low on how much i actually eat bc myfitnesspal says im only at about 1700 cals for the day.



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airlinehwypanhandler
LSU Fan
Airline Highway
Member since Feb 2019
693 posts

re: Good Macros for those who eat for perfomance
1.38 grams of protein per pound of bodyweight

25% fat

rest carbs


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
104033 posts
 Online 

re: Good Macros for those who eat for perfomance
been tracking every day but on Saturdays the last couple weeks

still not hitting the 175g of protein for my body weight

so i started adding an extra protein shake in the morning with breakfast

my break down is 30% carbs, 30% fat 40% protein

my fat #s have been during all this have actually been more than 30% usually around 40%, making up the short comings in protein

but ive been killing my workouts


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
36767 posts

re: Good Macros for those who eat for perfomance
For performance im going to go with RP and model something similar. You'll want to set up 5-6 meals with 35-40g protein each, 25% of your carbs with your preworkout meal, 15% as intra workout carbs, 35% post workout, then spread the rest out over the day, tapering them off at the day goes on. Keep fats 30% or lower of intake.

2300 cals
180g protein
76g fat
204g carb


Morning training:
Pre workout protein whey - 15g protein
Intra without carbs - 30g carbs
Post workout meal #1 - 15g protein, 71g carb, 5g fat
Meal #2 - 30g protein, 40g carb, 15g fat
Meal #3 - 30g protein, 30g carb, 15g fat
Meal #4 - 30g protein, 20g carb, 15g fat
Meal #5 - 30g protein, 10g carb, 15g fat
Meal #6 - 30g protein (recommend casein at night), 0g carb, 10g fat

If you prefer to train fasted just eliminate the pre workout shake and eat 30g protein at post workout meal. The numbers don't quite add up in this example but you get the idea.


Disclaimer: I'm not an expert in performance nutrition but I know my workouts felt fantastic while doing RP.
This post was edited on 2/27 at 8:42 pm


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
104033 posts
 Online 

re: Good Macros for those who eat for perfomance
Today I was

177g of protein
75g of fat
171g of carbs


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