My current thoughts on macronutrient intake daily performance.

August 14, 2009

So basicly if you take in a higher ratio of carbs and a lower ratio of fats your

body will expend a lot of calories converting carbs to fatty acids. On the

other hand if you consume very little carbs and a lot of fat your body will only

convert some fat into glycerol and take the rest from your protein ketones and

your muscle tissue to use as glucose and glycogen. If you do not consume enough

carbs or fat your body will take even more away from your muscle tissue. One

third of the protein you consume is dissipated in order to convert the other two

thirds into muscle building, fat, or glucose. So a high protein intake is not

an effective choice. This means not only rapid weight loss, but muscle loss

too. I've heard that you can only lose 2-2.5 pounds of fat a week. It's more

efficient to do a balanced approach of gaining muscle and losing fat at the same

time. As you lower your bodyfat and increase your lean muscle tissue your

bodyfat

percentage will lower at a much greater rate. We should be focusing more on

our bodyfat percentage, rather than what the scale says.

What is the most efficient macronutrient ratio in order to have optimal balance

for a sedentary individual and an active individual? Here are a couple

guidelines I have developed. As little unnecessary calories expended as

possible. Very little muscle tissue loss as possible. This means taking in the

adequate macronutrient source and nothing more.

Apparently if you consume more fat your body learns to utilize more of the fatty

acids as energy during low intensity activities. Therefore it is ideal to

consume more fat, lower carb, on days you are not intensely active.

There is a limit to the amount of carbs you can store at a time, and it is only

possible to attain this max limit if you do activities that require more carb

utilization. That max limit is somewhere around 500g. This depends from

individual to individual, as there may be variations of glycogen storage that

our genetics will permit. Even for these people on days they aren't as

physically active their body will take more from fat than carbs if you consume

more fat. It's good to train your body how to switch from different energy

sources.

The question I have is what percentage of fats and what percentage of carbs

would you want during various activities? There isn't very much information

about how much dietary fat the body requires everyday. I do know that the

primary fat sources your body uses are free fatty acids, intramuscular

triglycerides, and adipose tissue. Obviously the body needs a certain

percentage because if it does not get it from the fats it will convert carbs or

protein to fats.

August 14, 2009

I've read several sources and they've been vague. Will

you sell any books in the future that will thoroughly cover the subject?

I guess that vo2max is based on a normal healthy heartbeat that is generated an

aerobic or anaerobic activity. The harder your heart beats from an

activity, the more blood that circulates the body, the more you sweat, and the

more calories your body burns.

I'm also trying to figure out how much and the percentage of triglyceride and

glycogen usage your body needs for the various levels of vo2 max. Above

85%-130% vo2max I can't track the approximate glycogen and triglyceride

usage. If I am 240 pounds and I am an active person I'd want between

4000-5000 calories a day. Being active can mean different things other

than sports. Just by carrying a conversation with an individual you burn

3 calories a minute at my weight. When you sleep you burn 1-2 calories a

minute. That is if this www.bodybuilding.com

article is accurate. I do notice that if I eat a lot of food post workout

I can go back a couple hours later and do other intense activities. I can

also consume a lot more post workout than I can when I wake up. I think

macronutrient intake is of huge importance for performance and recovery.

When I ate low calories I was more prown to minor injuries and didn't recover

nearly as fast. I think a high calorie diet in the proper

ratio with an active lifestyle is not only essential, but also boosts your

metabolism.

I came up with an interesting theory. In order to figure out your

macronutrient intake just base the percentages off of human mother's milk, 6%

protein, 39% carbohydrate, and 54% fat. Add 0.36g of protein per a pound

of bodyweight to the equation.

To maintain a 240 pound body efficiently that would be approximately

86.4g of protein, 345.6g of fat, and 561.6g of carbs

5702 cal a day That would probably be if I were to sleep 8 hours a day,

have moderate activity throughout such as writing, reading, working, and typing

during other times of the day, and having some high intensity work such as

fighting, dancing, jump roping, sparing, sprinting, yoga, stretching, and weight

training the rest of the day.

True High

Intensity Training is like sprinting, it is an anaerobic movement

and so it requires more carbs. The reason most people aren't successful

with HIT is due to an inadequate macronutrient intake. Your body's output

is only as good during anaerobic movements as the amount of glycogen you have

stored. Your body can store up to 500g of glycogen, 400g muscle glycogen

and 100g liver glycogen. You want to take in enough fat too so as to

spare the glycogen. Even within 20 minutes of a pure HIT routine you will

have burned between 150g to 250g or 600-800 calories. That would be 23g

of fat and 97.5g to 147.5g of carbs. That is if my calculations are

correct. I am assuming the body can burn between 4-7g of carbs a minute

during anaerobic

exercise. It can burn atleast 4-5g carbs a minute..

Throughout most activities below 85% vo2max you burn 50-85% of your energy as

triglyceride, the lower the intensity the higher the ratio of triglyceride to

glycogen burning. I was reading at your

resting metabolic heartrate you may burn somewhere around one third to almost a

half of your energy as carbs just for your brain functions.

I would guess Bruce Lee

wasn't totally aware of macronutrient ratio and intake, so he chose to stay at

a lighter weight because it was much easier to maintain his recovery. Had

he had this knowledge perhaps he would have chose to stay at a heavier

bodyweight. That's why lighter people say it's easier to " stay

healthy " at lower bodyweights.

An interesting fact is that fat burning increases with the amount of oxygen

that flows through your body. That means that most of the activities you

do throughout the day are aerobic (with air) so they burn more fat.

http://www.bodybuilding.com/fun/kurilla1.htm

Here's a couple more notes to take in:

For the most part you want to maintain a ratio of 6% protein, 54% fat, and 39%

carbohydrate throughout the day while you are doing aerobic movements which

include jogging, running, and standing for ex. Before a workout that

involves mostly anaerobic work, you want to change your intake to 6% protein,

54% carbohydrate, and 39% fat. This ratio change is unnecessary if you

only spend 20 minutes doing anaerobic work. Sprinting would be considered

anaerobic (without air where carbs are the preferred fuel source).

Weightlifting would

be considered anaerobic. Keep in mind fat

burning is at it's max at 70-85% vo2 max, and carb burning dramatically

increases.

For example: If you workout during noontime and you plan to do an hours worth

of anaerboic work you would want to change your ratio to 6% protein, 54%

carbohydrate, and 39% fat for breakfast, and then the original ratio for the

rest of the day. It takes several hours for your body to metabolize

glycogen post workout, but your body will metabolize about 54% of it's calories

into replenishing the triglycerides (fat stores) post workout.

Another interesting note is that your body is far more efficient at

metabolizing carbs and fat during a physical activity than afterwords. I

would recommend taking in a liquid based fast digesting source of

macronutrients during higher intensity activities. This would of course

be an isotonic beverage, meaning that it matches the mineral profile of your

blood and is quick absorbing. The best sources in order are raw goats milk or

fermented/kefired, coconut milk or kefired, and raw cows

milkor fermented/kefired. Everyother source pales in comparison.

Well, the very best source may be grassfed animal's blood, but nobody would do

that. You can have these drinks instead of gatorade or cytomax, and they

kick both of the above beverages asses. You can also completely replace

water with these milks. Some people call milk white blood. If you

have an allergy to any form of raw cows milk, you may have no problem with raw

goats milk. You can sweeten the drinks up with raw cacao, unheated honey,

and vanilla extract. Just avoid refined sugar.

The problem with refined sugar is that the enzymes have been removed so it may

" poison " your body and cause poor performance. One of the

healthiest recorded cultures in the world, the Masai, had their warriors, the

Moran, consume 7 quarts of raw cows milk almost everyday, with cow

meat/organs/blood on the other days. No vegetables, no fruits, no nuts,

nothing except for maybe some special herbs. They were 6'6 " on

average and weighed 155 pounds. Their

diet was about 4200 calories a day.

From: Holt <danthemanholt@...>

Subject: My current thoughts on macronutrient intake daily performance.

Date: Friday, August 14, 2009, 12:47 AM

So basicly if you take in a higher ratio of carbs and a lower

ratio of fats your body will expend a lot of calories converting carbs to fatty

acids. On the other hand if you consume very little carbs and a lot of fat your

body will only convert some fat into glycerol and take the rest from your

protein ketones and your muscle tissue to use as glucose and glycogen. If you

do not consume enough carbs or fat your body will take even more away from your

muscle tissue. One third of the protein you consume is dissipated in order to

convert the other two thirds into muscle building, fat, or glucose. So a high

protein intake is not an effective choice. This means not only rapid weight

loss, but muscle loss too. I've heard that you can only lose 2-2.5 pounds of

fat a week. It's more efficient to do a balanced approach of gaining muscle and

losing fat at the same time. As you lower your bodyfat and increase your lean

muscle tissue

your bodyfat