Loading... Please wait...

Blog

Understanding Macro Nutrients

Posted by

In our last article we discussed food types and calories. Here we will break down a little further some foundations to base your dietary plans on.

So having established the roles protein, carbohydrates and fats have in our diet and their functions we will now look to try and determine how much of each you should be aiming for to achieve your physique goals as it is arguably the most important factor.

You will not gain size of note without a calorie surplus and losing weight is 95% diet, exercise is good for cardio health but has very little to do with fat loss, even HIT interval cardio.

Bulking

When looking to increase size you will be presumably training hard and trying to break down muscle tissue and putting an overall strain on your body for repair.

Sufficient protein is required to ensure you can build this muscle, carbohydrates in the right amount to provide the energy necessary and spare the protein from being used in any other way and fat for optimal health.

Assuming you want quality gains then you want to keep the added weight as lean as possible. With this in mind it is advisable to start out on maintenance calories and begin adding from there by 200-300 calories a week, simply by bumping tiny portion increases to 2-3 meals in the day, it will barely be noticeable in terms of visual food.

A rather crude but simple starting point to determine your base calorie needs can be calculated here: https://www.healthstatus.com/calculate/basal-metabolic-rate

Now a good macro nutrient split to provide all the desired intake you need would be to have your calories each day comprise of 30% protein, 40% carbohydrates and 30% fat. We will not got back over good sources and choices again here.

  • weight loss
  • protein
  • macro food
  • calories

View Comments


Understanding Food and Calories

When it comes to diet and nutrition we assume everybody has heard of calories, however, a lot of people know little more than this and obtaining maximum results from efforts in the gym requires more in depth understanding of what you eat and drink.Food = EnergyCalorie = Measure of amount of energySo food is broken down into energy [...]

Read More »


Gain Muscle Lose Belly Fat

The title of this article is something of an everyday email question posed to us.“What should I run to gain some size and lose a little bit of fat?”For almost all people wanting fast results or miracles this cannot be achieved simultaneously. The very simplistic reality is that to gain weight you require surplus of calories to your daily [...]

Read More »


SARMS

Selective androgen receptor modulators or SARMs are a novel class of androgen receptor ligands. They are intended to have the same kind of effects as androgenic drugs like anabolic steroids but be much more selective in their action and considered to possess less unwanted side effects.As with most performance or physique enhancing products some suit better for some goals [...]

Read More »


FAT LOSS

Great Offer on RPM Red Rum Fat Loss - Just £20

Read More »


Oral Growth Hormone

Looking for a potent GH release that doesn’t involve needles and frustrating timing schedules? Ibutamoren (mk-677) may just fit the bill…People have always been a huge fan of Ipamorelin and CJC1295 (modified GRF 1-29) when it comes to increasing Growth Hormone levels. But those two peptides require injections, and to really see benefits, you have [...]

Read More »


48hr EP1C Special

For the next 48hrs save £7.00 on every tub of Olympus Labs EP1C

Read More »


JW Review on MAXXZzz

MAXZzzObviously the cynics will be out for a review of the retailer of a product but those who have had personal contact with us via forums, emails or telephone, will know that we are not the pushy sales type and more enthusiasts trying to make a living from sharing our passion with yours.Therefore, hopefully most of you will [...]

Read More »


ESSENTIAL CYCLE BACK IN STOCK

After a few delays we now have back on the shelves Essential Cycle.This also means our great value stacks are all waiting and ready to be bought to :)

Read More »


Structuring Training on Cycle

Training Once you get half way into the cycle I would recommend avoiding the temptation to add any weight to the bar regardless of whether you feel you can. Instead if and where strength occurs on cycle from this point instead perform additional reps or even an extra set if the reps become too high.Then when you start PCT [...]

Read More »