Source
r/leangains•
TheRealJohnMatrix

[Question] Which of these two macro breakdowns is better for standard recomp?

Which macro break down is better for the standard -20%/+20% recomp?

I have looked at two calculators and got significantly different results. I know the second one is designed to be used with their own workout program and I know you don't have to get it perfect to 1%, but they are both significantly different enough to get wondering...

What would you guys recommend?

  1. http://www.1percentedge.com/ifcalc/

  • Rest -- Protein = 40% - Carb = 30% - Fat = 30%

  • Train -- Protein = 28% - Carb = 36% - Fat = 36%

OR

  1. http://www.primalsixpack.com/intermittent-fasting-and-calorie-calculator

  • Rest -- Protein = 60% - Carb = 10% - Fat = 30%

  • Train -- Protein = 40% - Carb = 40% - Fat = 20%

Thanks in advance!

Posted Nov 13, 2012, 10:52 AM UTC

28
sonofawitch•

Those primalsixpack macros are bollocks. It puts me at a TDEE of 2800 with 330 grams of protein each day.

Use the first one and select the 25/75 - 75/25 carb/fat split. That's a good starting point.

1
TheRealJohnMatrixOP•

Thanks for the reply. It did seem kinda off to me too..

Regarding the Carb/Fat split... I was just going to leave it as 50/50 & 50/50 simply because I don't know any better. Could you help me understand your reasoning for changing it to 25/75 - 75/25?

Changing it makes my breakdown:

  • Rest -- Protein = 40% - Carb = 15% - Fat = 45%
  • Train -- Protein = 30% - Carb = 50% - Fat = 20%

Thanks a lot!

1
sonofawitch•

You want to keep fat pretty low on rest days and 30% fat is almost surely too high (around 80 grams of fat at 2500 kcal).

Raising fat on rest days, on the other hand, will help with satiety, but try and see what works best for you.

1
TheRealJohnMatrixOP•

Thank you! :)

1
renodc•

Eating over maintenance means any dietary fat is likely to be stored (So you want to keep this low)

Eating under maintenance on rest days, you want to be eating enough fat so your hormones dont get out of whack, and not many carbs to promote insulin sensitivity.

In broad terms that is. Martin/Andy go into more detail on their sites but thats the gist of it.

1
TheRealJohnMatrixOP•

That's great, thank you!

1
trnzen•

I would use the first IF calculator but change the carb/fat split to 25/75 - 75/25, you should come out with roughly:

  • Rest P 40%, C 15%, F45%
  • Train P 25%, C 55%, F20%

Alternatively work it out manually using this very helpful guide.

1
TheRealJohnMatrixOP•

Thanks, your answer corresponds with sonofawitch so I think I will do it this way.

:)

1