Macronutrient Percentages

[JBender]

I did a search and was unable to locate what I was looking for.

What is the recommended percentage breakdown for macronutrients?

I have not ate dinner yet, so these figures are without that added in.

grams cals %total
Total: 3974
Fat: 191 1719 43%
Sat: 71 640 16%
Poly: 21 193 5%
Mono: 85 767 19%
Carbs: 402 1579 40%
Fiber: 8 0 0%
Protein: 168 671 17%
Alcohol: 0 0 0%

How does this look and what should be adjusted on it? If I have the choices I think I will for dinner .... here is how it will look.

grams cals %total
Total: 4780
Fat: 218 1961 41%
Sat: 80 719 15%
Poly: 27 244 5%
Mono: 95 855 18%
Carbs: 468 1818 38%
Fiber: 14 0 0%
Protein: 241 965 20%
Alcohol: 0 0 0%

[Ross86]

How much cardio are you doing? How many days a week do you lift?

[JBender]

Ignore the second breakdown I posted in the original post. They didn't serve what I thought they would tonight, so I didnt get what I was expecting.

Here is the breakdown including what I had for dinner

grams cals %total
Total: 4915
Fat: 227 2039 42%
Sat: 82 734 15%
Poly: 29 261 5%
Mono: 100 903 18%
Carbs: 532 2068 42%
Fiber: 14 0 0%
Protein: 199 796 16%
Alcohol: 0 0 0%

That is from 3 meals today

[JBender]

Originally Posted by Ross86

How much cardio are you doing? How many days a week do you lift?

Run on a 3/4 mile track on monday, and wednesday. Then on fridays we do a company run (Army) that is about 2.5-3 miles

Lift 3-5 days a week depending on my schedule.

[Pitysister]

that's alot of fat and carbs...can you up the protein?

[slayer of souls]

Are you bulking or cutting?

Bulk I use 40/40/20 Pro/Carbs/Fat

[JBender]

Originally Posted by slayer of souls

Are you bulking or cutting?

Bulk I use 40/40/20 Pro/Carbs/Fat

Trying to bulk. It is really hard to get the numbers perfect on the trash food that they feed us in the chow hall here. Once I actually get overseas, it will be much easier to control because they have several different choices whereas right now we have 2 main line choices and 2 fast food type choices (grilled cheese or corndog)

[sputnik]

I would wait until you get overseas to bulk if you can't get enough protein where you're at. Everybody is different but I know if went above maintence with 20 percent protein my gains wouldn't be lean.