as much as i appreciate all the replies. and i do!
I still need some answers about including the protein from other food like bread on my daily count and the carb intake.
my goal is to gain muscle while maintaining my low body fat.
-just low enough to show my abs.
some says just say cut back if you’re getting fat and eat more carbs if your losing muscle… it’s a little confusing.
should i go below 80 grams per day to lose fat or eat more than 100g to gain muscle? there has to be a formula sort of like protein consumption- “eat one Gram per pound of of protein per day”
i need those ratios. not “eat less and eat more”
Sorry mate but you’re missing the point of the above replies. Although ‘eat more’ and ‘eat less’ can be irritatingly vague, the posters also point out that there is no one macronutrient combination which fits all people. Some people can handle carbohydrates much better than others, some people should have no carbs except from veggies.
It is your body’s ability to metabolise the nutritional components of food which dictate what your ratio should be, and not some secret formula. Trust me, if there was one, you would’ve gotten your answer.
As such, I can’t really tell you what would work for you. However, I can speak from what my own body responds to. When I want to gain, I don’t want to increase my body fat too much. I never go past the point where my abs are not visible whilst I’m slightly hunched (ie. ab tension). I achieve this gain with the combo -
In more detail, I will have 1/3 of those carbs in my first meal, another 1/3 in the second meal, and 1/3 in my PWO meal. The fats I will have in all meals which lack non-vegetable carbohydrates, and I confine myself to olive oil, avocado, almonds and the unavoidable fat within meat (although make sure you cut the skin off etc - that’s not good fat).
So, is this an answer to what you need? Of course not. Some people bulk much better with 25:40:35. The whole point I, and most others have been trying to put across to you is that you will not know until you “go eat more and lift”. Then, one way or another, you will find out.
Best of luck,