How should I plan my macros out ? What is the proper balanced carbs protein and fats ?

Planning your macronutrients involves understanding the essential role of proteins, fats, and carbohydrates in your diet. Here are some key points based on insights from the Mind Pump Podcast:

Importance of Balanced Macronutrients

1. Personalization: Your macronutrient balance depends on individual needs. Some people thrive on a low to moderate carbohydrate diet, while others do better with higher carbs 1.
2. Proteins: High protein intake is crucial for muscle building, recovery, and metabolism. Aim for 0.7 to 1 gram of protein per pound of body weight, especially during cutting phases 2. Proteins are highly satiating and help manage calorie intake by promoting a sense of fullness 3.

   Balanced Macronutrient Approach

   Max Lugavere

   Sal Di Stefano

   Sal and Max discuss the importance of a balanced macronutrient approach, emphasizing the significance of whole, natural foods over demonizing specific macronutrients. They highlight the individualized nature of dietary needs, with an overarching focus on what makes individuals feel their best.

   

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3. Fats: Ensure you consume enough fats, as they are essential for survival, providing necessary fatty acids your body cannot produce. Good sources include high-quality meats, avocado, olive oil, nuts, and seeds 4.
4. Carbohydrates: Carbs should be timed around physical activities, such as pre- and post-workout, to fuel and replenish energy 3. Stick to whole, unprocessed sources like fruits, vegetables, potatoes, and grains 4.

Practical Tips

• Protein First: Prioritize eating protein first in your meals to avoid overeating other macronutrients. This can help with satiety and nutrition balance 5.
• Balanced Approach: Avoid completely cutting out any macronutrient unless necessary for health reasons. A balanced diet is generally more sustainable and healthful 2.
• Focus on Whole Foods: Whole, natural foods should be the cornerstone of your diet. They are generally more nutrient-dense and less likely to cause overeating compared to processed foods 1.

By focusing on adequate protein and healthy fats, while strategically incorporating carbohydrates around your physical activity, you can create a balanced and effective macro plan tailored to your personal needs.

To see muscle growth, the frequency of training a specific body part is crucial. Here are key insights from the Mind Pump Podcast on how often you should work out each muscle group to maximize gains:

Optimal Frequency for Muscle Growth

1. General Recommendation:

   • Training body parts 2-3 times a week tends to build more muscle than training once a week, provided the volume is controlled 1.

2. Tailoring Frequency for Strength and Hypertrophy:

   • For hypertrophy (muscle growth), training each body part 2-3 times per week is typically effective 2.
   • For strength gains, increasing frequency beyond 3 times a week can be beneficial but requires intelligent management of workout intensity to avoid fatigue and overtraining 1.

3. Adjusting Volume and Intensity:

   • Balancing volume across more frequent workouts can be more effective. For example, instead of doing 21 sets for a muscle group in one session, you might do 7 sets three times a week. This approach can yield better results, especially for hard gainers 2.
   • If training a muscle group more than twice a week, it’s essential to vary the intensity. Have some workouts be hard, while others are moderate or easy, focusing more on the skill aspect of the lifts rather than maximal effort every time 1.

4. Practical Examples and Programs:

   • Programs like MAPS Aesthetic are designed to include foundational days with compound lifts and focus sessions to specifically target lagging body parts through increased frequency 3.

     Frequency for Muscle

     Sal Di Stefano

     Adam Schafer

     Justin Andrews

     Sal, Adam, and Justin discuss the ideal frequency for muscle building and strength gains. Studies show that training body parts two or three times a week tends to build more muscle than training once a week, but more frequency is better for strength gains. However, it's important to control the volume and intensity of exercises, especially high skill compound lifts like squats and presses.

     

     Mind Pump Podcast

     1648: How to Increase Calories Without Adding Body Fat, Using Complexes to Build Muscle, & More

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   • Incorporating tools like Blood Flow Restriction (BFR) training can also help increase frequency without causing excessive muscle damage 4.

Summary

To optimize muscle growth, aim to train each muscle group 2-3 times a week. Spread your training volume across these sessions rather than cramming it into one workout. Adjust the intensity of your workouts to include a mix of heavy, moderate, and light sessions to ensure recovery and prevent overtraining.

By integrating these principles, you can maximize your muscle-building potential effectively.