40/40/20 ratio.

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40/40/20 ratio.

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big140

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40/40/20 ratio. - 05 July 2008 20:02

with the 40/40/20 rule (protein/carbs/fats) is this referring to the ratio of each meal or just the total ratio at the end of the day?

for example if i had a meal which is 20% protein/60%carbs/20% fats is this ok as long as the total daily meal ratio is 40/40/20? am i making sense?

Current stats:
6 foot; 14 stone

Bench press: 8 x 115kg
Squat: 8 x 120kg
DB shoulder press: 8 x 36kg

blakos Total Posts : 222 Reward points : 1114 Joined: 16/02/2007 Status: offline	Reply to message Message Options RE: 40/40/20 ratio. - 05 July 2008 21:16 Are you bulking? I generally go at about 50pro/40carb/10fats, obviously its hard to be exact but its helpful to the body to keep it as close a possible. Recently though I have been easing off the carbs after 8pm. "A great pleasure in life is doing what people say you cannot do."

big140 Total Posts : 459 Reward points : 1139 Joined: 04/05/2007 Location: SW12 Status: offline	Reply to message Message Options RE: 40/40/20 ratio. - 05 July 2008 21:33 yeah bulking and on cycle. i don't gain weight as easy as other people so keep the food coming all day right up til i go to bed. Current stats: 6 foot; 14 stone Bench press: 8 x 115kg Squat: 8 x 120kg DB shoulder press: 8 x 36kg

fun meter Total Posts : 1449 Reward points : 1013 Joined: 21/08/2007 Location: Kent Status: offline	Reply to message Message Options RE: 40/40/20 ratio. - 05 July 2008 21:37 I dont pay any attention to it. The body doesnt work on exact figures of macro's. Protein and fats stay about the same in your daily diet, then carbs to fuel / recovery from activity. As the saying goes - eat, monitor and adjust accordingly. Regards Lewis

big140 Total Posts : 459 Reward points : 1139 Joined: 04/05/2007 Location: SW12 Status: offline	Reply to message Message Options RE: 40/40/20 ratio. - 05 July 2008 21:42 cheers fella. so just get the cals and protein in and go from there. if i start gaining too much fat, cut back abit on the fats and carbs and add more protein accordingly? Current stats: 6 foot; 14 stone Bench press: 8 x 115kg Squat: 8 x 120kg DB shoulder press: 8 x 36kg

Shyne Total Posts : 676 Reward points : 1294 Joined: 29/03/2007 Status: offline	Reply to message Message Options RE: 40/40/20 ratio. - 06 July 2008 00:15 cut back the total calories or be more active if your gaining fat too quickly.

bigdeadweight Total Posts : 254 Reward points : 1693 Joined: 16/08/2006 Status: offline	Reply to message Message Options RE: 40/40/20 ratio. - 06 July 2008 00:35 if you have a hard time gaining weight then i would not worry too much. make sure you get at least 1.5-2 grams of protein per pound of lean bodyweight, make sure most of your diet is clean, and then eat whatever else you want around this. with a fast metabolism it should not add too much bodyfat.

fun meter

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RE: 40/40/20 ratio. - 06 July 2008 09:41

No probs. Agree with ^.

If you find your not gaining, eat more (firstly look at upping carbs). If your gaining too much, cut back on carbs a little. If your diets fairly clean, I wouldnt worry about calories. As mentioned, if you have a fast metabolism, you can probably get away with it too. Protein and healthy fats should stay about the same throughout.