Ask The Macro Manager: What’s The Best Macronutrient Ratio For Building Muscle?

well said!!

"My ***" = "well said"? Really?

Yes. The insulin sensitizing effects of exercise trump the fact that it is late at night. Carbs also stimulate the release of serotonin so you'll sleep better as well.

Don't carbs also stop the release of growth hormone which is greatest while sleeping though?

Yeah carbs do influence growth hormone, which is very high during NREM 4 sleep cycles. It is not a good idea to eat carbs later at night. You could use a few high glycemic ones with your protein shake to increase uptake of amino acids, but I wouldn't use too many if close to bed. Just enough to give you that little spike. If you really need help sleeping just try ZMA or melatonin, skip the carbs.

you weren't doing the CKD if you were having carbs lol

does this recipe work only for guys or for girls as well :)? (goal - building muscle, losing fat ;))

Yes it would, I know most would assume that a female would not need that much protein, but at the end of the day you have the same goal as me and others on here which is to build muscle and get leaner.
Now a female should stick to 1 gram of protein per body weight, just because males generally have a higher metabolic rate.

Bump. Good stuff, bro!

@gorana - Yes. You might just have to adjust it for calories. Those recipes are about 600 calories.

0rangeBlast - You are right in that people often assume that women don't need as much protein but there is no evidence to show that is the case. And as you pointed out oftentimes males have higher metabolic rates. Taking that into consideration more protein would be beneficial for women.

This article, like all our content, is provided for free, so not sure I understand the reference to "gurus just out to make money." As for practice/preach, our contributors are a mix of practitioners, health-and-fitness journalists and academics. Some authors cross boundaries; many do not. Dr. Mike has a doctorate in nutrition sciences from Penn State. No small feat, trust me.

I am about 114lbs now ;( and i have lost all of the muscle "look" i had in my stomach midsection. Trying to get back. Do the meals above help get the muscle back while working out??

You get different physiological responses to food when you ingest them based on percent calories vs. grams/kg. I find working on a percent of total calories basis to be more effective and broadly applicable. Partly because when using grams/kg (or grams/lb) you make a big assumption regarding body composition.

0rangeBlast I agree dude. Everyone should go through trial and error of their experience and see for themselves what works and what not. Although figuring stuff out on your own takes a lot of effort, I'm still battling my lazy habits of noting everything down and reviewing it. ;-). I can see why so many people religiously listen to what others say, they are looking for a shortcut. Cookie cutter plan that will fit their needs. Ignorance and fear is all that holds people back.

But still, gotta give credit to Mike for giving out these ideas and tips. The more opinions and ways we know of, the wider options for our own testing. And while the header of this article might suggest its content is a definite guide to building more muscle, the article itself is still great.

free advice is worth what you pay for it. dialing in your specific dietary needs is a very grueling process. I use an excel spreadsheet I have programmed to adjust calories and macronutrient contents in cells that correspond to whatever measurement I change. IE 2/3 cup of rice vs 1/2 cup. Its an efficent way to tweak with your diet and see what works week by week. Values are based on nutritional guides and the USDA values.

Its an idea. A FREE idea. So take that for what its worth. hahaha.

CONGRAS BRO! YOU REALLY KNOW WHAT R YOU TALKING ABOUT! BECAUSE YOU HAVE WALKED THE WALK! YOU KNOW WHAT I MEAN!