Скачать или смотреть IIFYM Diet Setup: What Is The Best Macronutrient Ratio For Bulking And Cutting?

Mario set up your macronutrient goals for gaining muscle or losing weight.

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The big idea of the video is that percentage based recommendations are false because they do not scale well with the increase or decrease of calories.

Here are the general recommendations:

Protein - Above 0.83g / lbs of lean body weight has NOT been proven to have extra effects, I personally go to 1g per lbs of lean BW just to make sure.

Fats - Anything in the range of 0,4 - 0,75g per lbs of lean body weight is fine. It's a personal preference depending on how well you respond to higher carbohydrate intake.

Carbohydrates - Whatever is left from protein and fat, or if you don't respond well to higher carb intake (low energy levels, bloated stomach, brain fog) then go with 0,75g of fat per lbs of lean body weight and put the rest into carbs.

Fiber - Not a macronutrient but very critical for digestion and a healthy gut. Aim between 30-50 grams of fiber per day, more fiber is a need with more calories so if you eat 4500 kcal go for 45 grams of fiber.

SONG: Alan Walker - Force
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