Author Topic: Tell us what macro nutrient ratios you use and what makes you the leanest...  (Read 5644 times)

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Offline pioneer

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Hey guys, I've been interested in macro nutrient ratios lately. For years I have been into low carbs and it has done wonders for my health. Now, what I deem low carb is about 30-60 carbs a day. All I have been eating to be healthy in the past couple years is fruit, meat, and vegetables. I went raw roughly 4-5 months ago and I am pretty lean right now and abs are visible although not completely defined.

I have noticed that when I cut carbs to pretty much keto levels, I am the leanest and feel the most euphoria. Possibly this is the way I should eat. I am in no way trying to tout my beliefs as to what the proper macro ratio is, because, frankly that depends solely on the person. I am just saying what works for me. In just a short 5 months on the RPD my acne is 100% gone for the first time in my life, I gained a significant amount of muscle, picked up a very attractive and sweet girl, raised my testosterone (shown in blood tests), and barely put on any fat with my muscle addition.

As I have stated in the past, being lean does not necessarily correlate with health. There are plenty of fat people who are healthier that many thin people. However, I do recognize that in today's society, it is attractive to be lean and muscular with abs. It's almost used as a selective breeding tool as well.

The other day my GF was serious when she said I should be a model and it started to get me thinking. If I could pull of really low bodyfat levels by summer 2011 and retain most of my muscle, I will try it out. Hell I dont really mind easy money. This is all wishful thinking, I know, but still why the hell not?

Currently I am 5'10" and 175lbs with about 8% bodyfat with a bodpod. I eat 1.5 to 2lbs of meat a day with very little raw milk, some eggs, and vegetables. I eat about 2-3x per day because I rarely get hungry with all the fat keeping me satiated. Rarely eat fruit. I eat about 50% of my calories from fat, 10% from carbohydrates, and 40% from protein.

My plan for being extremely lean is to increase the ratio of fat, protein, carb to 65/35/5 or something like that.

Any suggestions? I feel that I could help to be a symbol of what raw paleo can do in all aspects of my life, even a part time college job.

I started this thread because of my interest with macro nutrient ratios, and what others have experimented with. Cmon lets all talk about our experiences with this interesting topic.

"All that is necessary for evil to triumph is for good men to do nothing" - Edmund Burke

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Offline Nation

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In before someone ranting about ratio/calories.

What veggies do you eat?
Why no fruit?
Do you eat any extra fat?

Offline KD

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sounds like good figures to me so far. It could be by summer you might already be there.

havn't done any crunching lately but my fat % must be around 70.
the only thing i'm tweaking is i'm embarking on a cycling ketogenic thing, where I eat some cooked yams/veggies two nights a week.
I eat maybe 1-2 fruits every 3-4 days, but I take in some carbs every few days from seaweeds, mushrooms, and occasional vegetables.
I like green juices but don't own a juicer anymore or can afford it so that has been out for the most part for  7-8 mo or so.
In addition to tons of marrow and some suet or backfat, I eat raw butter, and from what I gather that also impacts glucose, could explain why I still keep on a healthy layer of fat despite being very VLC otherwise.
I went from eating 1 lb of muscle with organs to about 1.5-2 and I usually have 6 eggs a day so those also contribute to protein, but overall fat cals has gone up probably over 2000 as well
I got measured with a sensor at 10 bf 169# 6'0

I have no suggestions other than just to vary your diet (more fats and organs) for overall health. I seem to so far have the opposite positive effects that Lex describes to performance. I have increased my strength and endurance exponentially, but its mostly still in short bursts. My energy throughout the day seems to be low still (although better than when I started) and increases with activity and also arbitrarily in the evening. I can go a long time without eating if I have to, but If I had to go on a 2 day hike or something I would probably be out of luck.


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you should become a model, i'm inspired already that you landed a nice girl who embraces your lifestyle.

we should all be models and spies - like zoolander

lets see the pics hottie

Offline pioneer

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sounds like good figures to me so far. It could be by summer you might already be there.

havn't done any crunching lately but my fat % must be around 70.
the only thing i'm tweaking is i'm embarking on a cycling ketogenic thing, where I eat some cooked yams/veggies two nights a week.
I eat maybe 1-2 fruits every 3-4 days, but I take in some carbs every few days from seaweeds, mushrooms, and occasional vegetables.
I like green juices but don't own a juicer anymore or can afford it so that has been out for the most part for  7-8 mo or so.
In addition to tons of marrow and some suet or backfat, I eat raw butter, and from what I gather that also impacts glucose, could explain why I still keep on a healthy layer of fat despite being very VLC otherwise.
I went from eating 1 lb of muscle with organs to about 1.5-2 and I usually have 6 eggs a day so those also contribute to protein, but overall fat cals has gone up probably over 2000 as well
I got measured with a sensor at 10 bf 169# 6'0

I have no suggestions other than just to vary your diet (more fats and organs) for overall health. I seem to so far have the opposite positive effects that Lex describes to performance. I have increased my strength and endurance exponentially, but its mostly still in short bursts. My energy throughout the day seems to be low still (although better than when I started) and increases with activity and also arbitrarily in the evening. I can go a long time without eating if I have to, but If I had to go on a 2 day hike or something I would probably be out of luck.


---

you should become a model, i'm inspired already that you landed a nice girl who embraces your lifestyle.

we should all be models and spies - like zoolander

lets see the pics hottie

Haha thanks man, yeah I guess I could post some pics soon. The thought of me becoming a model never crossed my mind before my GF and this diet. Before this diet, I had acne all over and was not as muscular as I am now. Now that I see the benefits of the diet, I actually feel that anything can be achieved so much easier. I just am not a conceded person and never was, I almost even feel that this diet is bringing a little concededness out of me either for better or for worse. Maybe instead of concededness I can just call it being more confident. I feel that my new confidence is what helped to land my girl as well.

In before someone ranting about ratio/calories.

What veggies do you eat?
Why no fruit?
Do you eat any extra fat?

I get a lot of my calories from both raw grassfed organic suet and raw cream. Most times I eat significant amount of carbs I feel bloated and get gas sometimes. Although this is rare as long as I dont eat too many carbs. I sometimes eat fruit but I stick to my own philosophy of not being able to get much fruit as a paleo man. I know the milk and cream are hardly paleo, but for now they help me get the calories I need and I may kick them later in my life. I also feel that the milk and cream add more variety with my diet, which I need. I dont want to get too bored eating just some leaves, roots, meat, and fat.

I do eat organs every week. I make a point to eat 1lb of liver a week and a few lbs of heart a week. Once in a while I'll grab another organ like adrenal, pancreas, or kidney, although they are kind of repulsive to me.
I like to eat fruit picked from nature if I can, like in the spring and summer, I can pick berries in my woods and stuff. I also take raw maca root powder, which really helps my testosterone levels.
"All that is necessary for evil to triumph is for good men to do nothing" - Edmund Burke

"There is a lot of pressure to be sexualized but not to actually be sexual."
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Offline B.Money

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How do you figure the maca raises T?

Offline pioneer

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Oh, theres a long history on it mate. Dating back to the conquistadors settling in Peru. When the conquistadors settled in the Andes mountains in peru, they realized the men, women, and their livestock had no libido and they couldnt reproduce. Humans and most animals are not supposed to be able to reproduce at altitudes such as the Andes, which average to be 13000ft high.

When the conquistadors observed how local natives and their livestock were randy and reproducing just fine, they consulted with them. The natives gave them maca, and everything ended up just dandy. The men and women began having much sex again and being able to have children.

Such a great story huh?
Maca basically has multiple plant sterols that are only 1 and 2 steps away from testosterone and progesterone hormones. Other stuff like DHEA and Pregnenolone are unwise choices to take because they are many steps away from converting to testosterone and can easily convert into other hormones such as estrogen.

Besides, maca is simply a food, a root, nothing wrong with taking a food. You could never overdose on it either. I take like 5-6 tablespoons of it a day. Trust me, I notice a difference in my skin as the progesterone keeps my testosterone free and my estrogen levels low. Estrogen= acne, progesterone/testosterone= soft and vibrant skin.

Also, I don't just make stuff up like many other people do in health forums. I do blood tests before and after I take supplements and change my diet. I specifically search for the target changes.
Before Maca I was:
SHBG- 27
Estradiol- 24
Free T- 58

After 1 month maca
SHBG- 14
Estradiol-14
Free T- 79

Everything like its supposed to do. I am on my path now with the help of the RPD, some zinc, vit d, and some maca
"All that is necessary for evil to triumph is for good men to do nothing" - Edmund Burke

"There is a lot of pressure to be sexualized but not to actually be sexual."
- women's health member

Offline TylerDurden

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I'm afraid the notion that people only started having children at high altitude because of maca is rubbish. The reason is simple, they had more haemoglobin in their bloods, something developed over the generations:-
http://news.nationalgeographic.com/news/2004/02/0224_040225_evolution.html
"What is the point of growing up If you can't be childish sometimes..." - Tom Baker as Dr Who.

Offline pioneer

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I'm afraid the notion that people only started having children at high altitude because of maca is rubbish. The reason is simple, they had more haemoglobin in their bloods, something developed over the generations:-
http://news.nationalgeographic.com/news/2004/02/0224_040225_evolution.html

Please explain your post as that article indicated nothing about fertility, it just said andean people adapted to have more hemoglobin, which is not uncommon in humans. But so what? Anyone can adapt to make more hemoglobin within weeks of living in high altitudes. Just look at the cyclists who do the tour de france using pressure chambers to increase hemoglobin. Try again...

"All that is necessary for evil to triumph is for good men to do nothing" - Edmund Burke

"There is a lot of pressure to be sexualized but not to actually be sexual."
- women's health member

Offline TylerDurden

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Please explain your post as that article indicated nothing about fertility, it just said andean people adapted to have more hemoglobin, which is not uncommon in humans. But so what? Anyone can adapt to make more hemoglobin within weeks of living in high altitudes. Just look at the cyclists who do the tour de france using pressure chambers to increase hemoglobin. Try again...


  Youu are missing the point as those techniques you mentioned are merely temporary not genetic. Here is more stuff:-

"The implication is that natural selection  over thousands of years results in some populations being genetically more suited to the stresses at high altitude.  However, different populations respond physiologically to low oxygen pressure in somewhat different ways.  The primary solution of Indians from the high mountain valleys in Peru and Bolivia has been to produce more hemoglobin  click this icon to hear the preceding term pronounced in their blood and to increase their lung expansion capability.  Both result in an increase of oxygen carried by the blood.  In contrast, the common solution of Tibetans and Nepalese who live at high altitudes generally has been to breathe faster in order to take in more oxygen and to have broader arteries and capillaries, thereby allowing much higher rates of blood flow and subsequently greater amounts of oxygen delivered to their muscles despite the fact that they have relatively low hemoglobin levels.  A recent study of Tibetan villagers who live their lives at around 15,000 feet has shown that they have 10 oxygen-processing genes not commonly found in lowland populations.  The EPAS1 gene is particularly important in adapting to environments with consistently low oxygen pressure." taken from:-

http://anthro.palomar.edu/adapt/adapt_3.htm

plus:-
http://icb.oxfordjournals.org/content/46/1/18.full

The study below shows how higher altitude lowers chance of fertility(although genetic adaptations can counter such to some extent):-

http://www.ncbi.nlm.nih.gov/pubmed/4850490

"What is the point of growing up If you can't be childish sometimes..." - Tom Baker as Dr Who.

Offline kurite

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Sorry was to lazy to read previous posts so I don't know if its been mentioned but you could always do Intermittent fasted training. You basically gain very lean mass and then you can cut your bf % even lower.
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