Advertisement -- Learn more about ads on this site.
QUERIDAANA
50,000-59,999 SparkPoints 53,855
SparkPoints
 

The macronutrient distribution I consumed to lose 2.4 lbs and gain muscle while losing fat

Monday, January 14, 2013

This is a reply to a comment regarding losing weight, but gaining fat.

I read that the percentages of fat, protein, and carbs influences muscle gain and fat loss. One week I gained muscle and lost fat by eating the following distribution:

Day..... Carb............... Fat .............................. Pro
1........... 67.9 7%............... 15.22 %............... 16.82 %
2........... 61.86 %............... 17 %............... 21.12 %
3. .......... 49.3 %............... 26.7 %.............. 24 %
4........... 43.9 %............... 36.3 %............... 19.8 %
5 .......... 45.1 %............... 36.2 %............... 18.7 %
6. .......... 40.96%.............. 33.2 % ............... 25.7 %
7........... 50 %............... 26.5 % ............... 23.5 %

My exercise was:

Day Cardio Minutes................ST minutes
1. 10............................
............ 0
2. 60............................
............ 0
3. 60............................
............ 2
4. 61............................
........... 16
5. 120...........................
........... 0
6. 89 ..............................
......... 8
7. 43............................
............ 7

As you can see, I was cycling carbs and not working out the same intensity each day. That is supposed to keep the body guessing, and it worked for me.

Day.... Carbs (grams)
1........351
2........253
3........203
4........162
5........174
6........154
7........205
Share This Post With Others
Member Comments About This Blog Post
  • v QUERIDAANA
    The carb, protein, and fat percentages I took from the sparkpeople daily report which we can run after tracking our day´s worth of food intake.

    There is a formula that I read about in a sports nutrition book that recommends 40% fat, 25% carbs, and 35% protein. As you can see, my percentages were different (more carbs, less fat, and less protein).
    1317 days ago
  • v CINDYWAGNER1
    emoticon emoticon emoticon
    1317 days ago
  • v NEWKATHYNOW
    emoticon This is really interesting! How did you get such specific percentages? I've talked to people about carb cycling and there seems to be a lot of logic in it. Thanks for sharing!
    1317 days ago
  • v MSEMBERSTORM
    Very cool.
    1317 days ago
  • v LISAMG1220
    That is interesting! We were just talking about this in my weight loss class a few weeks ago. My class leader follows a similar thing.
    1318 days ago
  • v PJBONARRIGO
    Wow, this was an interesting post. Where did you get this info? I'm always interested in losing fat, but gaining muscle (hopefully). emoticon
    1318 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment


    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.