Wednesday, May 6, 2015

Phillip's Question


 Phillip:
I was going to message this question, but I thought it would be beneficial for others to know the answer.
You promote a macronutrient distribution of 60/30/10 and I and many others have seen great results from it. Yet, I often see others (who also get excellent results) promoting a 50/25/25 split (or a 50/30/20). What are the major advantages/disadvantages to the different levels and what makes one superior to the other?

Great question Phillip!

Let me start by saying that this ratio (60/30/10) is for competitors who are trying to reach extremely low levels of body fat.
60/30/10….60% carbs, 30% protein, 10% fat.

Example….Women weighing 130 lbs. with a bf of 10% (Im not going to give all my secrets J )
LBM 117

Fat 13
RMR 1170

Recommended calories 1970

295 Carbs
147 Proteins

21.8 Fat

Carb:  The carb amount is like gas in your car tank. The tank represents the LBM (muscle)…we want enough gas to fill the tank, but not too much to spill out onto the ground (into the fat stores). By fueling properly with carbs allows the proteins to be left alone to do its job (repair damage tissue).
If the carb levels are too low (the example you mentioned of 50%) then protein (muscle) gets diverted and becomes a fuel source.

Protein:  30 % protein gives you approximately 1.3 grams of protein per lb of body weight…this is sufficient for any hard training athlete. DO NOT think taking more protein will be better. Your body can only assimilate so much protein…the rest is excreted from the body or stored as fat.

Fat: If you want to burn stored body fat, lower your intake. If you have less coming in, your body will turned to what is stored.  If you don’t believe me and think avocados and nuts are healthy…tell me…how’s that working for you?
Macronutrient profiles are very dependent on goals. One profile isn’t right for everyone. If you have a specific goal, get a specific plan.

 
“You did what you knew how to do, but when you knew better, you did better”

                                                                                                     ~ Mya Angelo