Macronutrient Ratios

[Bladezz33]

Does anyone here know WHAT the correct ratios for the below goals for females would be?
If so, HOW do you get the correct ratio for each and
how long should you cycle each before changing - a few weeks 3-4?


FOR FAT LOSS & LBM:



FOR WEIGHT GAIN/BULKING:



CUTTING for COMPETITION:


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BLADEZZ

There is no specific, one, correct macronutrient ratio for each of those goals. There are more than one that will work and it really depends on the individual. It's something that each individual must find out on their own by experimenting, that is the best way anyway. Other than that, of course some general (what works for me) guidelines that can be given.

FOR FAT LOSS: I will normally do a ratio of either 40P/20C/40F or 40P/25C/35F. I personally won't go any lower than 20% of my cals from carbs because of speed skating (need the carbs).

FOR WEIGHT GAIN/BULKING: Usually a 40P/40C/20F or a 40P/35C/25F.

CUTTING for COMPETITION: Have not done this myself. And from what I've read, it's not a whole lot different than cutting in general, basically just even more strict with the specific foods you eat. And two weeks before a comp has some very strict guidelines like when to have starchy carbs and when to cut them out, etc. Sicily1962 would be the one to ask on this since she's done a few comps herself. Hope this helps. [img]/forum/images/graemlins/smile.gif[/img]

[Bladezz33]

Thanx! I was thinking along the lines 40/40/20, but I see that is wrong. I must INCREASE EFA's to lose the fat correct?? And I can supplement with a couple of teaspoons of Flax or UDO's in the case when I CANNOT get the fat from the food I am eating at the time?

Just want to make sure!

Do I need to supplement with CLA as well or is UDO's enough?

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Bladezz

Yep. And Udo's should be enough, no need for CLA too unless you want to try it.