There is an idea out there that ‘golden’ macronutrient ratios exist that can transform a person’s physique. The idea was born in bodybuilding forums by people looking at someone else’s body transformation, asking their macro intake, then reverse engineering it to come up with a macro ratio that is assumed to be somehow special.
I’m not a fan of this idea. It’s logically flawed and here’s why…
Metabolism is adaptive. Calorie needs increase over time when bulking, and decrease over time when cutting.
Macro ratios are therefore a function of the stage of dieting, not something specifically to target.
Let’s explain this with one quick and very simplified example.
Take a macro ratio ‘P40/C40/F20’ that has been proposed as perfect for cutting (meaning that 40% of a person’s diet will come from protein, 40% from carbohydrate, 20% from fat).
Why does it matter if we over or under consume protein?
An overconsumption costs unnecessary $$ and steals away our ability to have a higher carb intake. An underconsumption when dieting can cost us muscle mass.
There is a similar issue with the other macronutrients also when you fix them as a ratio of the overall calorie intake rather than to lean body mass.
Nothing should be arbitrary.
Set your macros according to, 1. Your energy needs, 2. lean body mass, 3. body type, 4. then personal preference. Ignore macro ratios and let the myth die.
1. Macro calculator
2. 'The Complete Guide To Setting Up Your Diet' book
3. Email course on the 5 biggest set-up mistakes people make.
(Yes, it's all free.)
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