Calculate Your Macronutrients Intake!
In order to achieve large gains in muscle mass along with significant body fat decreases, many hormonal events need to occur in the body. The amount of success that that can be achieved in these endeavors is determined by how much testosterone, growth hormone and insulin are produced by the body and whether or not they are produced at the right times.
These events are affected to a large extent by the quality, timing, amount and ratio of the macronutrients consumed on a daily basis. There are three major macronutrients that the human body needs in order to function properly: carbohydrates, protein, and fats.
The 3 Major Macronutrients: Carbs, Protein, & Fats.
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For anyone else who wonders... You should be using your current weight, NOT your goal weight. Using a goal weight will most likely throw your body into starvation mode and preserve fat. Use your current weight to calculate recommended macros.
ok so do you take the low end or the high end of the figure they give you?
If you eat macros that are broken down from you current weight, then you will neither gain nor lose weight... unless you are sedentary, or unless you're burning far more than you're taking in.
If cutting, it's good to do a calculation of your current and target macros/weight. You can adjust your macros over time so that you're hitting your goal weight macros gradually. It won't cause you to go into starvation mode.
Another option is to just eat for your goal weight, but every 1 or 2 weeks, do a carbup/refeed day. This ensures your leptin levels are kept up, and metabolism will NOT crash. Starvation mode is not possible to get into unless you eat below maintenance calories for a very very long time.
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