1

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Leangains macros - really high carbs?

Answered on August 19, 2014
Created May 15, 2012 at 9:05 PM

edit original question was answered. Edited with fixed ratios

I'm starting the Leangains program base off Rippedbody.jp's site.

Background: Male, 28 5'8 173lbs About 19% body fat Training: 3x week RPT Goal: cut

edit Recalculated the macros, realized there was some bad math in that calculator. New ratios seem better, upped my protein number to 3g vs 2.5g.

Rest: Protein 190.69 / Fat 60.00 /Carbs 28.09 Training: Protein 190.69 / Fat 30 /Carbs 340.52

5a744e9b072a122ec46364f03b6967e2

(0)

on July 16, 2012
at 08:13 PM

do you count the protein in rice?

5a744e9b072a122ec46364f03b6967e2

(0)

on July 16, 2012
at 08:11 PM

how's it going so far?

3eea146670a575107d0f9cdcbd368f3b

(25)

on May 17, 2012
at 02:47 AM

Thanks wisper. I'm going to tweak the numbers again and go with 2.5. Was initially worried about eating rice, but I'm not as bloated as I remember when I used to eat it. I think the initial numbers had me thinking I was going to eat way more, but by weight it's not bad. I think I was having more issues eating all that protein pwo (1 lb) going to cut that down for sure. Thanks!

9f54852ea376e8e416356f547611e052

(2957)

on May 16, 2012
at 09:18 AM

ieatcarrots, do you even know what Leangains is? Carbs/fats are fine with these new macros. Peter, would be good if you'd edit your OP instead of posting as a comment. Protein doesn't have to be that high.

9f54852ea376e8e416356f547611e052

(2957)

on May 16, 2012
at 09:17 AM

Protein doesn't HAVE to be higher, 159g is fine on a cut, probably enough even on a bulk.

44ba137f415e519582c6900d33fde80b

on May 16, 2012
at 12:14 AM

28 carbs are too low on rest days. go for 80-150 depending on how much you weight. and also, add 10 fat on training days. hope this helps

  • 3eea146670a575107d0f9cdcbd368f3b

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5 Answers

best answer

1
56a6d176412bd576202b6d945310e258

on May 15, 2012
at 11:37 PM

That looks about right. I prefer using rice noodles to get most of my carbs on training days. A bag has about 340 g carbs which is right around my daily needs.

I'm about 2 weeks into this program with starting strength and it's working alright for me. BW down about 1.5 lbs but back squat is still going up 10 lbs every session.

If anything I'd say i'm seeing better strength gains compared to the much higher cal diet RIP suggests.

5a744e9b072a122ec46364f03b6967e2

(0)

on July 16, 2012
at 08:11 PM

how's it going so far?

best answer

2
9f54852ea376e8e416356f547611e052

(2957)

on May 16, 2012
at 09:25 AM

I'm on Leangains recomp, +20%/-20% TDEE cals PWO/off-days, lost 23kg total since 01/2011, mostly thanks to LG. I'm 183cm, 71kg, 12% bf, 37 yo male.

I use 2.5g of protein per lean body mass kg as my basis, which comes to 150g. It works fine, I've tried lower and higher and had no issues either way.

I currently eat a very low fat PWO diet, 20g. Carbs on PWO are 400g. I rely on sweet potatoes and white rice to fill my macros, but I do eat quite a bit of fruit as well. Eating 400 carb grams in sweet potatoes is indeed a lot, and you'd probably get sick of it soon. Up your protein if you don't like eating that many carbs, or try white potetoes, cassava, etc.

Rest day macros are fats around 100g, carbs to residual from veggies and perhaps a piece of fruit.

I've also done higher fat PWO, 40-60 grams, and it worked well - but since dropping to VERY low fat PWO it has accelerated my recomp.

3eea146670a575107d0f9cdcbd368f3b

(25)

on May 17, 2012
at 02:47 AM

Thanks wisper. I'm going to tweak the numbers again and go with 2.5. Was initially worried about eating rice, but I'm not as bloated as I remember when I used to eat it. I think the initial numbers had me thinking I was going to eat way more, but by weight it's not bad. I think I was having more issues eating all that protein pwo (1 lb) going to cut that down for sure. Thanks!

5a744e9b072a122ec46364f03b6967e2

(0)

on July 16, 2012
at 08:13 PM

do you count the protein in rice?

1
Medium avatar

on June 19, 2012
at 06:49 AM

Whats the minimum amount of carbs on rest days and maximum amount of fat on workout days that you guys have found effective for cutting? I'd rather eat no carbs (just greens and meat/fat) on rest days, and I'd rather not eat all lean meat and carbs on workout days. But I want leangains to work, so I'd like to know my limits.

1
3eea146670a575107d0f9cdcbd368f3b

on May 15, 2012
at 10:28 PM

Recalculated the macros, realized there was some bad math in that calculator. New ratios seem better, upped my protein number to 3g vs 2.5g.

Rest: Protein 190.69 / Fat 60.00 /Carbs 28.09 Training: Protein 190.69 / Fat 30 /Carbs 340.52

44ba137f415e519582c6900d33fde80b

on May 16, 2012
at 12:14 AM

28 carbs are too low on rest days. go for 80-150 depending on how much you weight. and also, add 10 fat on training days. hope this helps

9f54852ea376e8e416356f547611e052

(2957)

on May 16, 2012
at 09:18 AM

ieatcarrots, do you even know what Leangains is? Carbs/fats are fine with these new macros. Peter, would be good if you'd edit your OP instead of posting as a comment. Protein doesn't have to be that high.

0
44ba137f415e519582c6900d33fde80b

on May 15, 2012
at 09:31 PM

protein must be higher on all days and carbs no more than 350 on workout days

9f54852ea376e8e416356f547611e052

(2957)

on May 16, 2012
at 09:17 AM

Protein doesn't HAVE to be higher, 159g is fine on a cut, probably enough even on a bulk.

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