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What is the optimal ratio of fat/carb/protein for muscle gains?

Answered on August 19, 2014
Created May 15, 2011 at 6:25 PM

I know this question does not have a "one-size fits all" answer but I am curious to hear from personal experiences. My goal right now is to put on muscle, period. I went from ~185lbs to ~170lbs in the 6 months I've been eating Paleo. My weight has been at 170lb for a couple months now and I'm 6'1". I crossfit 3-4x/week and sprint once a week. I recently started to weigh my food and track my fat/carb/protein ratio. My question is how much of each should I be eating to optimize muscle building? Is 1g protein per pound of body weight necessary or can I see gains with less protein intake?

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on June 27, 2011
at 03:00 PM

I'm just being a smart ass. I understand intermittent, but I prefer to distinguish missing a meal here and there with actually scheduled fasting.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on June 27, 2011
at 02:03 AM

You need to look up the word intermittent in the dictionary. Your definition is correct but so is everyone else's.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 08:43 PM

oh and I eat fermented veg like kimchi every night.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 08:37 PM

im at 40 protein 40 carbohydrate 20 fat.

6371f0ae0c075ded1b8cd30aafd4bf16

on May 15, 2011
at 10:58 PM

I'm curious if anyone will answer this with 30% protein 30% carbs 40% Fat.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on May 15, 2011
at 09:01 PM

Macadamias are very addicting. I could easily consume 2000 calories of them in one sitting.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on May 15, 2011
at 07:39 PM

also, I take advantage of intermittent fasting, i.e., if I'm busy at work and can't make lunch, or I'm traveling and can't get dinner. I don't worry about it. But it's true "intermittent" fasting, not what most people here preach which I call "scheduled" fasting.

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3 Answers

1
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on May 15, 2011
at 07:34 PM

You're right that it's not a one-size-fits all, and there may not even be an optimal setting for an individual. But since you know that, I'll give you what I do so you have some comparison points.

It looks like we're about the same size: I'm 6'0", 180lbs.

My food is generally in the 4000-5000 calorie a day. I average about 60% fat, 25% protein, 15% carbs. If I know I have a longer metcon coming up, I'll "carb load" a little the night before with a 1/2 sweet potato, other than that my only "explicit" carb is 4 oz of grapefruit juice with breakfast. By "explicit" carb, I mean something that I'm eating that's intended to be a carb, not a carb that I get when I eat something else - for example, I eat nuts for the fat (yeah, I know PUFAs..) but they also have carbs in them. So most of my carbs that I eat are just "along for the ride" I don't try to eat any.

For protein, I'm at about 2lbs of meat through out the day (usually in two meals, at about a pound each) plus bacon and eggs for breakfast. The meat is usually grass fed beef or pork, rarely it's bison or chicken, depending on what I see at the store.

For fat, I cook everything in lots of either coconut oil or butter. Lots of olive oil on my salads. And more macadamia nuts than people on paleohacks would say is healthy - but they're my only "bad" thing - they're just so tasty.

And for a snack I have about 2oz of >85% chocolate a day.

How does this do weight control for me:

I started paleo after a year of serious crossfitting (I crossfitted on my own at the college gym for a while, but that doesn't count - you need the group setting to do it right). I was 200lbs with a bit of pudge on me. In 2 months of paleo I dropped to 165 and then over the next month bounced back up to 175. Now over the last year I've slowly been creeping up to a consistent 180 - but my pants still keep getting smaller so it has to be muscle :)

I do 1-2 traditional main site metcons a week, 2-3 heavy shorter metcons a week, and 2-3 pure strength days (5x5, 3x3, 1x1 squats, dead lifts, oly lifts) a week. Plus 1-2 days of indoor rock climbing (for recreation - not for sport) a week.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on May 15, 2011
at 07:39 PM

also, I take advantage of intermittent fasting, i.e., if I'm busy at work and can't make lunch, or I'm traveling and can't get dinner. I don't worry about it. But it's true "intermittent" fasting, not what most people here preach which I call "scheduled" fasting.

742ff8ba4ff55e84593ede14ac1c3cab

(3536)

on May 15, 2011
at 09:01 PM

Macadamias are very addicting. I could easily consume 2000 calories of them in one sitting.

6371f0ae0c075ded1b8cd30aafd4bf16

on May 15, 2011
at 10:58 PM

I'm curious if anyone will answer this with 30% protein 30% carbs 40% Fat.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 08:37 PM

im at 40 protein 40 carbohydrate 20 fat.

510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on June 27, 2011
at 03:00 PM

I'm just being a smart ass. I understand intermittent, but I prefer to distinguish missing a meal here and there with actually scheduled fasting.

98bf2ca7f8778c79cd3f6c962011cfdc

(24286)

on June 27, 2011
at 02:03 AM

You need to look up the word intermittent in the dictionary. Your definition is correct but so is everyone else's.

0
77877f762c40637911396daa19b53094

(78467)

on June 12, 2011
at 10:28 PM

I'm exactly the same as you. You probably work out too much, and just wearing your body vs building. Higher fat seems always to be good. Fasting seems to initiate growth, which is where you'll gain that older, more filled out body look you want. Carb up every once in a while, but I'm not sure what to eat for carbs, potatos I guess.

0
667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 08:42 PM

im 5"11' 175 lbs. I don't crossfit. I lift weights: backsquat, bench, overhead, deadlift, supplemental work like chins, dips, DB rows, etc. basic stuff. I am trying to gain strength. 2-3, but almost always 3, times per week: Monday Wednesday Friday routine.

I am eating what I think and hope is above maintenance. i track everything because i don't want to waste time.

I eat 40-40-20 protein carb fat. Thats not much fat I know. This is all paleo plus greek yogurt and cottage cheese and whey protein powder. I'm eating pretty much a lot of chicken, beef, pork, sweet potatoes, white potatoes, squashes, yogurt, and cottage cheese.

I get daily between 2700 and 3000 cals. I really make sure i get 1.5 grams of protein per pound of bodyweight. Thats about 250 grams of protein per day.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 29, 2011
at 08:43 PM

oh and I eat fermented veg like kimchi every night.

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