3. Macros: Supply & Demand
For those not familiar, macronutrients are nutrients that you require in relatively large amounts. Specifically, they are carbohydrates, fat, and protein.
While macros get a lot of headlines these days, there is no magic macronutrient ratio that works for everyone. Which is why macros only account for about 10% of the Lean Muscle Diet formula.
In reality, you have to supply your body with what it needs to match your current demands. In other words, your macronutrient ratios depend on your body and your goals.
When it comes to lean muscle gain, there are some general guidelines you can follow.
Protein For Building
Protein is the building block of the body. And it’s the most important macronutrient for muscle gain.
It should be noted that bodybuilders and athletes need more protein than the average individual. Due to the intense demands of breaking down muscles and building them back up.
The general rule of thumb is 1 gram of protein per pound of body weight. However, that isn’t always accurate.
Instead, your ideal protein target depends on how much muscle you have, not just how much you weigh. So I prescribe protein as a percentage of calories (which are based on lean mass).
In general, you should get about 30% of your calories from protein when your goal is muscle building.
Carbohydrates For Energy
Carbs get a bad rap when it comes to building a lean physique. While it’s true that excess carbs can cause fat gain, it’s not true that all carbs are bad.
When used properly, carbohydrates are a great source of energy to fuel intense training sessions. And they can actually help you burn fat while building muscle.
The thing to remember is that carbs are energy. So you only really need them when fueling intense workouts.
Therefore, the number of carbs you eat per day will depends a lot on your activity level. On workout days, carbs should be roughly 40 to 50% of calories. While rest days only need to be 5 to 20% carbs.
This alternating of carbs based on your activity level is called carb cycling. And it is an extremely useful tool for lean muscle gain.