I have been researching paleo now for the last two weeks and i got to say i get confused, and the more i read the worse it gets.
I was hoping you guys can help me with some on the macros manly carbohydrates!
Weight: 141ib -- 64kg -- body fat 5% so i would not mind to gain some fat.
Height: 5'11 -- 182cm
I work out three times a week nothing extreme just to spark some muscle gain.
What i need is more energy, concentration, focus i have a active lifestyle, but i work 9-14 hours each day so working out is a real treat : )
So please help me with the macros!
Percentage or grams please
Carbohydrates? Protein? Fat?
Get Free Paleo Recipes Instantly
macros don't really matter too much* imo (*no need to hit extremes in any macro), just eat clean & find out what works for you.
you could start off trying these "Our recommended macros are 30% carb 15% protein 55% fat..."
& if you truly are 5% bf, you need to get that up, increasing your bf alone will likely give you more energy.
very low body fat does not equal healthy, athletes tend to have bf% ranging between 6-13% for men (not that being athletic equals healthy either...).
wiki classes 2-5% bf (in men) as 'essential fat', "Essential body fat is necessary to maintain life and reproductive functions" ie. the minimum amount...not the optimal amount
If you don't need to lose weight there is no need to restrict carbohydrates as long as they are from real, whole foods. Tubers and fruit are fine as long as you don't go overboard.
I wouldn't stress about macros at all. Eat clean, real, whole food to satisfaction, don't forget to eat fat. Jump in and try it, you can tweak later if needed.