Macro ratio for endomorph???

[Sylvan9595]

Hello guys Im not sure how my macros should be,I always did high protein moderat carbs and low fat. Now I heard from the web, for a guy like me ,that can just look at carbs and get fat,should eat high fat moderate protein and low carb.I know this bodytypes like endo and ecto dont exist but I never was realy lean always around 15-20% bodyfat and I never ate a lot of fats just carbs and protein. What are your opinion on this topic , how should a guy eat that just looks at carbs and gets fat???

 

[Ahmad90]

Thats something you have to find yourself through trial and error. Try different diet types once every 2-3 months and see how your body responds.


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[Sylvan9595]

Now Im not trying to cut,I just wanna stay around 15% or even get a bit leaner while Im bulking.My new macro ratio would be 40% fat,30%protein and 20% carbs and please dont tell me that shit about the protein is to low theres no sence of eating 300gr of protein

 

[TheOldMan]

Now Im not trying to cut,I just wanna stay around 15% or even get a bit leaner while Im bulking.My new macro ratio would be 40% fat,30%protein and 20% carbs and please dont tell me that shit about the protein is to low theres no sence of eating 300gr of protein

Depends what gear you're taking.

But seriously if you're looking to optimise body composition I'd go for peri-workout carbs and just fat and protein meals outside that unless you work a manual job where you specifically need the extra energy. With regard to what you said about protein, its the most satiating and crucial element in muscle growth so why would you want to consume that kind of fat level. Put simply, you can have high fat high protein or high carb high protein, you cant have a even'ish approach to carbs and fat otherwise you may as well eat a donut right? Its all about nutrient timing as opposed to macros IMO. Just my old man opinion anyways.

 

[Sylvan9595]

Whats about post workout carbs???

 

[TheOldMan]

like I said peri-workout, pre, intra, post not overly a fan of intra myself as I don't think unless youre running a Milos style protocol it is of benefit. So the idea behind peri workout, before WO is to give you energy and ensure you get a good pump and contraction so that your workout doesnt suffer, intra we'll skip as IMO it isnt overtly benefical and PWO you have a higher insulin sensitivity and the muscle cells (glut 4 cells or something) which means the carbs and therefore aminos are more likely to have a higher partion shuttle there rather than pushed into fat cells. Don't go crazy with the carbs if you're looking to be lean meal preceeding workout circa 80-100g is usually perfectly sufficient, same PWO. All personal preference see if it works for you.

 

[stevesmi]

this is the million dollar question and if there was a simple answer then everyone would be walking around at 5% body fat shredded.

in all seriousness we can all agree that you can't take in fat AND carbs together and expect to lose weight. you can either go high carb, low fat.. or vice versa. that's why the burger with fries American diet grows the waistline

 

[jp4355]

I'm with Stevesmi on this.
If you're going High Carb, keep your Fats Low and Vice Versa.

But as with All Diets, you need to Play around a little with the Macros and see what works Best for your Body.
I wish it was as easy as Do This and Not That.

I will give you 1 Piece of Gospel ~ Keep a Log of what you're Eating and the Results.
This is the Only way in my Experience that you can get a handle on it........................................... JP

 

[siimpleminded]

do carb cycling it always work.


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