When it comes to nutrition for building muscle, macro nutrients are the second most important thing you should track in order to build lean muscle mass WITHOUT gaining any fat. In this post, I’m going to give you an idea of how your macros should look like.
As a said earlier, macros are the second most important thing you need to track in order to build muscle without gaining any fat.
But you need to keep in mind that muscle gains will never come if you don’t have proper training dialed in already.
If this is you, feel free to check out the Greek God training program by Greg O’ Gallagher. It will tell you exactly what you have to do in order to achieve your physique goal effortlessly, including a nutrition plan (macros & calories).
Muscle Building Macros
Well, now let’s move to the important part, macros. The best macro ratio for muscle gains stands somewhere around 40-50% carbohydrates, 25-35% fats, and around 25% proteins.
I personally try aiming for 45% carbohydrates, 30% fats, and 25% proteins as shown in the image.
This is highly individual though. Go too low in fat and you will be constantly hungry. Go too low in carbs and you will feel irritable, slightly depressed and training may suffer as well. Therefore you need to be careful to balance fat and carbs.
Proteins are also important, but you don’t need that much. 0.82 grams per pound of body weight is enough. There are no benefits from eating more than that.
Anyways, experiment with yourself. Tweak the ration a little bit as you experiment with it, and see what works best for you.