LEVEL 2 - MACRONUTRIENTS & FIBER (Part 4) Macros for Gaining Flashcards
Where do the beneficial anabolic effects for protein stop?
Research has found that the beneficial anabolic effects of high protein diets don’t extend past ~0.8 g/lb. a protein intake of 0.8 to 1.0 g/lb (1.8-2.2 g/kg) of bodyweight will likely maximize any potential benefit of a high protein diet.
What is the protein intake recommendation?
A protein intake of 0.8 to 1.0 g/lb (1.8-2.2 g/kg) of bodyweight will likely maximize any potential bene t of a high protein diet.
Why does dieting theoretically require more protein but not as much while in a surplus?
You’ve got the calories to support you when gaining. Part of the reason why dieting theoretically requires more protein, is because more protein is used for energy when you’re leaner and restricting calories. These conditions are not present during a surplus, so therefore you simply don’t need as much protein and you’ll benefit more from eating higher amounts of carbohydrate and fat.
What is the recommended intake for fat & carbs?
Since a gaining phase gives us more calories to play with, and we don’t have to worry about our carbohydrate intake being too low to sustain our training, we can have a higher percentage of our calories coming from fat. For most people I recommend 20-30% of total calories, and once again, the rest is assigned as carbohydrate.
What are some examples for a person gaining?
BodyWeight 200
Cals per day:
Maintenance cal 2800, fat loss @0.5%pw 2300 cal, Gain @1%pm 3050 cal
Cals per week:
WM: 19,600 cals WL: 16,100 cals WG: 21,350 cals
High fat low carb Gain: DG-3050 cals; WG-21,350 cals
P:1BW = 200g = 26% F: DG0.4 = 135g C: DG0.34 = 259g
P: 800 cals F: 1215 cals C: 1035 cals
High fat low carb Loss: DL-2300 cals; WL- 16,100 cals
P: 1.1BW=220g=38% F: DL0.37=95g C: DL0.25 = 142g
P: 880 cals F: 851cals C: 569 cals
BodyWeight 200
Cals per day:
Maintenance cal 2800, fat loss @0.5%pw 2300 cal, Gain @1%pm 3050 cal
Cals per week:
WM: 19,600 cals WL: 16,100 cals WG: 21,350 cals
High fat low carb Gain: DG-3050 cals; WG-21,350 cals
P:1BW = 200g = 26% F: DG0.4 = 135g C: DG0.34 = 259g
P: 800 cals F: 1215 cals C: 1035 cals
High fat low carb Loss: DL-2300 cals; WL- 16,100 cals
P: 1.1BW=220g=38% F: DL0.37=95g C: DL0.25 = 142g
P: 880 cals F: 851cals C: 569 cals
