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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Lisa Harrison
Lisa Harrison
August 2, 2020 12:57

Hi Andy,
I’m currently doing a 14:10 fasting plan. My goal being to eliminate unnecessary snacking and limit myself to 3 meals a day. However my protein macros is 130 g; divided into 3 meals that is approximately 43 g of protein per meal.
Everything I’ve read indicates that the body doesn’t absorb more than 25-30 g of protein per meal. Any excess is stored as fat or expelled as waste by the body. Is this correct? Does this mean my best option to hit my target Macros is to add a fourth meal?

Thanks so much for your help!

Lisa
Lisa
August 3, 2020 14:16
Reply to  Lisa Harrison

Thanks for your quick response and also for all the work you put into your website. It is inspiring to see the hard work and effort you have put into chasing your passion!

Saleh
Saleh
June 29, 2020 06:04

HI Andy
I really found this article is easy and clear and i really will apply it in my nutritional plan. But I have grey area
How do I apply Legumes and beans and dairy products?
Thanks

Michelle
Michelle
June 21, 2020 22:55

Hi Andy – the information on this site is fantastic, so thank you for that! Regarding macros and training days – should the targets be the same for days you are training strength vs a HIIT workout? I’m currently using the same target for both and curious if this is correct. Thanks

Melissa Wise
Melissa Wise
June 12, 2020 03:01

I’ve read that consuming more than 40g of protein at one time doesn’t work; that it loses it’s benefits. Do you have any information about that?

Alex
Alex
May 20, 2020 07:44

Hi Andy, when you count your total proteins for your macros, do you only count those that come from meat, eggs, whey protein, or do you also count the ones that come from pasta, rice, cereals, etc. Thanks for all this information, it’s great.

Alex
Alex
May 20, 2020 08:19
Reply to  Andy Morgan

The problem with this is that when adding large amounts of carbohydrates, the protein of these increases and remains a low number for high-quality protein. Can it have negative factors in the process?

Alex
Alex
May 20, 2020 17:21
Reply to  Andy Morgan

Thank you very much, I have been thinking about this topic for a long time and no enco works solution, I thank you very much andy💪🏼👐🏽

Sophia
Sophia
May 7, 2020 02:26

Hi Andy,

I just discovered you through my husband and have been obsessively reading all your content, including your e-book which we have just purchased. Thank you for simplifying everything, we really admire your work!

I know you are mainly male focused but I have a question in relation to my macros. I have PCOS (Polycystic Ovary Syndrome) and I wondered if you would apply the same calculation for my macros? Do you have any recommendation in terms of nutrition that might help?

I appreciate you might not know much about it!

Thanks in advance
Sophia

Bilal
Bilal
May 5, 2020 09:25

Hallo Andy,

i have no question but i just want to thank you for the great, no for the gigantic great content you give for free!!!

i have been following Dr. Eric Helms, Dr. Mike Isratel and so on for the last 3 years and read most of their PDFs about Training and Nutrition. None of them come close to you!

You are the Gold Standard in Nutrition!

Melissa Wise
Melissa Wise
June 12, 2020 03:03
Reply to  Bilal

Totally agree!

Chris
Chris
April 28, 2020 04:46

Hi,

I wanted to ask about the quality of fat/carbs (I apologize if it has been answered already or there is somewhere on the website).
Low-glycemic index carbs and unsaturated fats are better to include in our diet, right?. I was surprised I didn’t find any information regarding that on the website (again, I apologize if it exists somewhere and I just didn’t find it 🙂 ).
So how do the different types of carbs and fat, based on GI and saturation, affect our results on cutting and bulking, assuming that the calories remain the same ?
(e.g. 50 g of fat from walnuts vs 50 g of fat from cheddar – both 450 cals)

Thanks, great job with the website.
Chris

Chris
Chris
April 28, 2020 17:16
Reply to  Andy Morgan

Thanks for the reply !

jasj
jasj
April 20, 2020 03:05

I’m not sure if you have already mentioned it somewhere, but do you need to have different calories/macros on training vs non-training days, or can you just keep them the same every day?

If your goal is to have 150g of protein and 50g of that is coming from complex carbs (quinoa, legumes, oatmeal, rice) (and the rest from meat/animal sources) I should still be counting those 50g grams as protein?

Grace
Grace
April 14, 2020 22:37

I’m training to play basketball overseas and I want to cut my body fat. I’m having trouble making meals to hit my macros on a daily basis. What can I do to make this process easy and stay consistent?

Al Karaptian
Al Karaptian
March 30, 2020 07:59

What are your thoughts on the theory that our bodies can only digest 30-40 calories per meal?

Albert Karaptian
Albert Karaptian
March 31, 2020 10:23
Reply to  Andy Morgan

Thanks Andy.

I truly believe you one, if not the, best guys out there for your speciality. Not that I’m an expert, but, I’ve done more than my share of research on these topics, not to mention hands-on/body-on self testing over the past 30+ years and I definitely feel like you give it to me straight. One of your best qualities is admitting when, in the past, you may not have had something completely right and fix it.

whenever i get the chance, I refer you to my family and friends.

keep up the great work.

stay well during these times

fernando
fernando
January 29, 2020 03:12

Hello Andy,
That was a very helpful article, thank you! I´m left with one question regarding Carbs. It is my understanding that not all carbs have the same absortion rate and that therefore it is better to eat some than others and at different times of the day. For instance, I should take slow abosrtion carbs for breakfast and fast abosrtion after workout. COuld you please throw some clarity here?
Thank you!

Nicholas Lum
Nicholas Lum
January 7, 2020 06:46

Thank you for a great article. I was under the assumption that “net carbs” was the correct carb value to use as well. If that is not the case, should we also not minus our daily fibre intake from our carb intake? Ex. If I ate 200g of carbs and 20g of fibre, would the total carb value still be 200g or would it be 180g (200g carbs – 20g fibre)?

Baaseiah Israel
Baaseiah Israel
December 24, 2019 22:36

Hi, I’m 6’3 260 and I want to get shredded I calculated my macros already which are 280g of protein, 280 grams of carbs, and 62g of fat I feel like when I eat Its too much for me and I feel bloated and heavy. Should I split my meals up to 4-6 a day to compensate for this?

Laszlo
Laszlo
November 17, 2019 23:42

Hi Andy,
Thank you for this very useful article! Just one remark: I don’t want to be nitpicking, but all of the figures regarding calorie contents are off by a factor of 1000. For example, 1g Protein ~= 4 Cal, not 4 kCal!

John
John
September 18, 2019 21:39

Would it be unwise to use a simplify rule to only be counting the protein from meat/dairy/protein powder? If your diet has a lot of beans, bread, peanuts, and pasta, if you end up counting the protein in those foods do you have the chance of short changing yourself on your daily protein needs if a big chunk would be coming from incomplete sources?

Thank you, really appreciate this article on simplifying tracking. Also really dig the new calculator in one of the first links as well as the example food and quantity it gives you.

Rob
Rob
September 4, 2019 09:46

Hi. I track my food raw with a digital scale. I’e come across info that states the calories in whole raw nuts are 25% lower when what is shown on all diet trackers because of how we chew them and how much is absorbed.
So if you weigh 4 ounces of almonds, you only absorb and count calories as 3 ounces of almonds.
Should I calculate this calorie discrepancy into my diet tracker whenever I eat whole raw nuts to compensate or should I ignore it?

Carole Louise
Carole Louise
August 23, 2019 21:47

Remember the Who, What, Where, When, How that we learned in 5th grade English class? Well, it would be Very helpful if your article started with “What” by Defining macro. It’s not helpful to me, the reader, to learn how to be consistent in counting macros when I don’t know what a macro is. Thank you.

Thomas
Thomas
July 3, 2020 05:33
Reply to  Andy Morgan

Interesting standpoint, argumentation and -most of all- way to make it clear, Carole Louise. However, I also find it – perhaps even more- interesting that many meanings and explanations appear and emerge kind of magically if one just starts to dedicate time to a once unknown thing.
Great POLITE answer, Andy! Seems you’re a truly fine and noble person.

Johnson Lee
Johnson Lee
August 1, 2019 00:32

“Adjust the rest of the day around this event. Similarly to our alcohol guide, you can try to get your protein in early in the day so you can be a bit more relaxed when going out. Careful though, making this a daily occurrence will most likely have an impact on your progress. Keep that in mind.”
Hi Andy, can you explain a bit more on this statement? When you said this will affect my progress, do you mean the alcohol consumption or eating protein earlier in the day?

Mattias
Mattias
July 23, 2019 19:05

Hi Andy,

Thanks a lot for all the great articles. Got some questions:

1. Cannot find anything about protein intake before bed. What is current research and your take on this?
2. You give suggested ranges for the macros. Do we find one fixed number for each and stick to that during the whole phase, or is it fine some days to eat in the lower range of the range and other days in the higher range?
3. I’m asking as I want to make multiple meal plans so I can change them up to get variety in food. Do you think it’s fine to eat the same everyday for breakfast and lunch and then just having a couple of meal plans for dinner to change between? If yes, how many do you think would be enough?

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