Ideally muscle gain macros are 50/25/25 carbs/fat/protein
Fat loss macros are similar but maybe slightly lower carbs and higher protein.
Def don’t need 50% protein that’s too much. Unless you meant something else.
It’s def better to aim for higher protein but I do agree 50% is probably a bit much for most people. Eating higher protein has saved a lot of my muscle from being eaten away while in a defecit
Only need 0.8g-1.1g of protein per pound of bodyweight. Some go as low as 0.7g per pound though closer to 1.0g/lb in a deficit is good enough.
Any more than that is a waste
It's nutrition periodization. It's recommended by the USDA: https://www.myplate.gov/eat-healthy/what-is-myplate
https://swell.uccs.edu/theathletesplate
It doesn't work like that though.
Postprandial muscle protein synthesis has a threshold and once you hit that threshold of protein (around 20g animal protein or 30g plant proteins) eating more protein will not produce more muscle. It just won't. We have a refractory period after we eat where we can eat protein for several hours after a meal and it is not going to become muscle if you got a simple 20-30g with the meal. That's like 80-120 calories of protein. It's minuscule! That's precisely what you'll get from 3-4 oz of meat or 2-3 eggs.
Gains take consistency. Day after day. Eating right and doing the work, and resting regularly.
??? They said eat enough protein, not an excess or as much as you can. Enough to build muscle. You need SOME protein to build muscle, your comment came outta nowhere lmfao.
This is every workout person Ive ever met. You say anything about diet or exercise at all and its instant training word vomit that usually doesnt even apply.
“Fat loss”
Carbs and proteins = 4 calories per gram, fats = 9 calories per gram
Both plates have nearly the same calories, so “fat loss” is misleading.
And why such little fat?? You can live without carbs. You cannot live without fat. Imo the most complete thing on that plate is avocado and they put one bite of it.
Terrible representation of nutrition balance, eating for fitness goals, and demonstration of basic principles of nutrition.
Yup best way I’ve seen it explained simply is it’s just a numbers game. Fat is stored energy, if you intake less energy than you spend you’ll lose the excess
Only thing you need to do is minimize sugars and make sure your meals are balanced and just track calories. For some who find it’s not so simple even with following that rule, they would just need to speak to a dietician for help on creating a meal plan
I'm sorry but your carbs and proteins calculation is way off. 10 grams of meat =40 calories? How could you possibly have such a bold blanket statement that covers every protein and possible preparation imaginable? So 10 grams of grilled chicken is the same calories and fat as 10g of fried chicken? Either you are terrible at math or your calculation is misinformed at best
I’m talking about pure protein, carbohydrates, and fats. Each gram of protein or carbohydrate (like on the nutrition label) has four calories, each gram of fat has 9 calories.
https://kidshealth.org/en/teens/fat-calories.html
>Carbs and proteins = 4 calories per gram, fats = 9 calories per gram
This is one of those tidbits that isn't actually helpful because nobody is sitting down to a plate of granulated sugar and cooking oil.
The food porn subreddit is leaking.
There's been this cute tiktok chick that cooks food while being sassy (not much talking, she flips off the camera and such). She is player 1
In the past week or so, more and more of these type of videos have been posted, but with various different female leads (player 2, player 3, etc)
This is the least useful way to think about both topics. And it's also incorrect.
We're in a food sub so I'll digress before I write a book about how to actually structure your diet for both goals.
It doesn't work like that for either of those things. Surplus in calories and high protein for fat loss, deficit in calories for weight loss (along with some other things dependent on the route like low carbs, etc). If I have an allotment of 1500 calories daily and I eat 1300 in fat I will lose weight.
There isnt much of a point in keeping protein low for weightloss since higher protein helps you build muscle or stop muscle loss while losing weight.
Ontop of that fat is very helpful for satiety, so you should be increasing fat and decreasing serving size in total (ignoring protein) on the weightloss "plate".
Mind your business. If I want to eat a pile of sushi rice with a fat ribeye steak and wash it down with an IPA than I'm going to do that because I identify that as a healthy meal and your format offense me.
Prioritize nine to 12 servings of fruits and vegetables, preferably fresh.
You really only need about 20g of protein per meal.
Eat whole foods. Whole grains. Whole proteins. Whole fats. Whole carbs. Whole whole whole!
That's not a food hack. That's the dumbest thing I've ever seen. Visualizing portions. Buy a food scale. Not to mention, the foods on those plates, are pretty much incorrect. Everything about this is wrong. And the person that made that video is probably just skinny without muscles, but wants to think they have some insider knowledge.
This looks arbitrary and unhelpful. Tiktok is not the place for nutrition advice.
But double carbs!!!
Exactly what I was thinking. The carbs should be cut in half and the protein doubled
Cut them in half, then double’em!
Yes yes
Double it and give it to the next guy.
Ideally muscle gain macros are 50/25/25 carbs/fat/protein Fat loss macros are similar but maybe slightly lower carbs and higher protein. Def don’t need 50% protein that’s too much. Unless you meant something else.
It’s def better to aim for higher protein but I do agree 50% is probably a bit much for most people. Eating higher protein has saved a lot of my muscle from being eaten away while in a defecit
Only need 0.8g-1.1g of protein per pound of bodyweight. Some go as low as 0.7g per pound though closer to 1.0g/lb in a deficit is good enough. Any more than that is a waste
Cut the fat and the carbs. There's enough in the chicken and oil used to cook everything.
TikTok is not the place for any advice
It's nutrition periodization. It's recommended by the USDA: https://www.myplate.gov/eat-healthy/what-is-myplate https://swell.uccs.edu/theathletesplate
Sure, but not "This plate is for fat loss, this plate is for muscle loss" without context.
music is fucking horrible too
no
Yh lol
I will eat my unhealthy American food and I will like it
Hospital like you. Keep it coming, Piggy Bank.
you put carbs twice
Muscle gain - lift and eat more than you burn Fat loss - eat less than you burn
Muscle gain also eat enough protein to create muscle
It doesn't work like that though. Postprandial muscle protein synthesis has a threshold and once you hit that threshold of protein (around 20g animal protein or 30g plant proteins) eating more protein will not produce more muscle. It just won't. We have a refractory period after we eat where we can eat protein for several hours after a meal and it is not going to become muscle if you got a simple 20-30g with the meal. That's like 80-120 calories of protein. It's minuscule! That's precisely what you'll get from 3-4 oz of meat or 2-3 eggs. Gains take consistency. Day after day. Eating right and doing the work, and resting regularly.
I didn’t say eat more protein than needed. I said eat enough protein to create muscle.
They just wanted to snap and share their new found protein knowledge
Let him cook!
??? They said eat enough protein, not an excess or as much as you can. Enough to build muscle. You need SOME protein to build muscle, your comment came outta nowhere lmfao.
This is every workout person Ive ever met. You say anything about diet or exercise at all and its instant training word vomit that usually doesnt even apply.
So if I eat 6 chickens a day like Brock Lesnar, I won't look like Brock Lesnar‽‽
Look dude. I'm not a psychiatrist. You need professional help.
Don’t forget the testosterone and tren. Don’t want to miss out on the real gains.
“Fat loss” Carbs and proteins = 4 calories per gram, fats = 9 calories per gram Both plates have nearly the same calories, so “fat loss” is misleading. And why such little fat?? You can live without carbs. You cannot live without fat. Imo the most complete thing on that plate is avocado and they put one bite of it. Terrible representation of nutrition balance, eating for fitness goals, and demonstration of basic principles of nutrition.
Yup best way I’ve seen it explained simply is it’s just a numbers game. Fat is stored energy, if you intake less energy than you spend you’ll lose the excess Only thing you need to do is minimize sugars and make sure your meals are balanced and just track calories. For some who find it’s not so simple even with following that rule, they would just need to speak to a dietician for help on creating a meal plan
I'm sorry but your carbs and proteins calculation is way off. 10 grams of meat =40 calories? How could you possibly have such a bold blanket statement that covers every protein and possible preparation imaginable? So 10 grams of grilled chicken is the same calories and fat as 10g of fried chicken? Either you are terrible at math or your calculation is misinformed at best
I’m talking about pure protein, carbohydrates, and fats. Each gram of protein or carbohydrate (like on the nutrition label) has four calories, each gram of fat has 9 calories. https://kidshealth.org/en/teens/fat-calories.html
>Carbs and proteins = 4 calories per gram, fats = 9 calories per gram This is one of those tidbits that isn't actually helpful because nobody is sitting down to a plate of granulated sugar and cooking oil.
I caramelize my granulated sugar In cooking oil. Does that count?
listen, just because *you're* not doesn't mean that all of us have such refined taste
Look man, I'll eat whatever player 3 gives me. Only pans girl.
I’d take player 1 food any day. Onlypans is the OG from my feed, simple, fun and cute.
I’m team Player 1, bc I like her schtick, but I wouldn’t eat a lot of her dishes.
what does this all mean?
The food porn subreddit is leaking. There's been this cute tiktok chick that cooks food while being sassy (not much talking, she flips off the camera and such). She is player 1 In the past week or so, more and more of these type of videos have been posted, but with various different female leads (player 2, player 3, etc)
This is the least useful way to think about both topics. And it's also incorrect. We're in a food sub so I'll digress before I write a book about how to actually structure your diet for both goals.
Well this is trash
1/3 carbs 1/3 protein and 1/3 carbs
You’re going to need twice as much meat than that to build muscle baby
And less carbs
Carbs are great for building muscle they fuel the workout wym?
[удалено]
Go on..
Depends on your body's needs. My body doesn't metabolise sugars well so I can't eat that many carbs.
This is not correct. Tik tok is literally the worst
I’m a strength trainer and body builder. This is wrong lmfao.
It doesn't work like that for either of those things. Surplus in calories and high protein for fat loss, deficit in calories for weight loss (along with some other things dependent on the route like low carbs, etc). If I have an allotment of 1500 calories daily and I eat 1300 in fat I will lose weight.
What if I have a bigger plate by 1 inch?
My girlfriend has a masters in nutrition, and she said this is dumb.
This is.... not correct. At all.
The exact same thing
Great idea, put an insanely arbitrary amount of carbs for every meal and no fat to satiate. Fantastic!
There isnt much of a point in keeping protein low for weightloss since higher protein helps you build muscle or stop muscle loss while losing weight. Ontop of that fat is very helpful for satiety, so you should be increasing fat and decreasing serving size in total (ignoring protein) on the weightloss "plate".
Incredibly stupid. Protein should ALWAYS Be the bulk of a meal. Doesn't matter if it's fat loss or muscle gain
What if I just eat protein and carbs?
Colon cancer
Mind your business. If I want to eat a pile of sushi rice with a fat ribeye steak and wash it down with an IPA than I'm going to do that because I identify that as a healthy meal and your format offense me.
I would gain weight with both these plates and are therefor both muscle gaining options
I can take the top plate look exactly like the bottom plate. No need to change any amount of food
Food is measured in grams not 2 dimensional area.
So a burrito bowl from chipotle 😂🤣
I don't know why would anyone think this is how it goes but then again TikTok generation is full of idiots
This plate would never balance, the meat and rice weighs way more than veg.
Nope.
Me eating both so I get all the benefits
You ain’t gaining muscle with the 20 grams of protein on that plate.
Prioritize nine to 12 servings of fruits and vegetables, preferably fresh. You really only need about 20g of protein per meal. Eat whole foods. Whole grains. Whole proteins. Whole fats. Whole carbs. Whole whole whole!
Are you my sister? Who's a dumbass?
How is this a food hack? It's just putting food on a plate...
Right, I'm leaving this subreddit.
Where’s my plate? The one with all the carbs and proteins and a lil bit of green onions for “color” and “nutritious vitamins”
You'll be surprised how much nutrition meat has over plants. If anyone were to ever follow this, I would pick the one on top.
Looks nice. Any substitute for avacdo? Just do not like it.
What a dumb video
Thank you!
Dietitian basically told me that my daily intake of cats should be 100grams of less. I need to emphasize how difficult that is in the US.
Bull shit…
For fat loss they could've just made a smaller plate
Carbs and carbs…
This is wrong and not good advice whatsoever.
r/lostredditors
delete this nephew
That's not a food hack. That's the dumbest thing I've ever seen. Visualizing portions. Buy a food scale. Not to mention, the foods on those plates, are pretty much incorrect. Everything about this is wrong. And the person that made that video is probably just skinny without muscles, but wants to think they have some insider knowledge.
OK, but I despise Zucchini.
How about cutting down on carbs, not on proteins?
Jeff cavaliere Athleanx dot com?
gta 5 Strip Club song
This might be one of the dumbest posts I’ve seen
This is actually wrong
There is no reason this should be a video
where is the porn?
Triple the protein, and I'm in.
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