Let start off by saying there’s is no “right” answer. The recommended ratio, of protein, carbohydrates, and fat to effectively build muscle and lose body fat is often debated by the experts in the health and fitness community. The amount you need is based on your own body’s ability to metabolize nutrients and on your particular fitness goals. Again, experimentation is needed on your part here. Don’t get overwhelmed by trying to nail down an exact percentage! In the big picture, in other words, over the course of time a 10 percent difference or swing in a couple of the three macro nutrients is really not a big deal—especially if it causes you to procrastinate from jumping and starting your diet! If you are truly committed, you will have plenty of time to make adjustments if you pay close attention to your body.
This is how I keep it simple in my mind:
As a bodybuilder, I must eat more protein than an average person. My secondary focus is consuming enough carbohydrates to have enough energy to train hard, prevent the body from ever using muscle as an energy source, and fuel my regular lifestyle activities. I sometimes add fat to my diet for energy or eliminate it altogether (relying only on the incidental fat in my chicken breasts and other protein sources) depending on how lean I want to be at the time. From that basic rationale, you can see that I don’t necessarily worry about an exact ratio of macronutrients to gain quality muscle mass and reduce body fat. The percentages, however, normally end up being around 55 percent protein, 30 percent carbohydrates, and 15 percent fat.
This is how I keep it simple in my mind:
As a bodybuilder, I must eat more protein than an average person. My secondary focus is consuming enough carbohydrates to have enough energy to train hard, prevent the body from ever using muscle as an energy source, and fuel my regular lifestyle activities. I sometimes add fat to my diet for energy or eliminate it altogether (relying only on the incidental fat in my chicken breasts and other protein sources) depending on how lean I want to be at the time. From that basic rationale, you can see that I don’t necessarily worry about an exact ratio of macronutrients to gain quality muscle mass and reduce body fat. The percentages, however, normally end up being around 55 percent protein, 30 percent carbohydrates, and 15 percent fat.
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