Part 2: Pyramid Level 2 - Macronutrients & Fiber

[@filrostix]

10 years later…still an indispensable source of information. Thank you!

[@cameronggordon]

You should do a Training Pyramid series!!!!!!

[@joshualup9529]

How does he have so little subs. Actually good content here that normal person needs.

[@raiderraider84]

Btw my name is Jordan Matanane. I got brainwashed with my coach and my whole metabolic system was screwed after my physique comp. after it was over I fired my coach and started watching you guys and dr. Layne norton. I am so thankful to have found you guys and learn so much while iim only 20. I can't wait for what my physique will hold in the coming Years. I'll spread the truth and refer everyone I know to you guys. You set me free for, believing all the bs

[@Team3DMJ]

To address the comments on LBM vs BW, I do think ideally we should base protein intake on LBM, however, MOST people overestimate LBM because they underestimate BF%. Primarily because there aren't commercially available accurate measures of BF%. So unless you got dunk tanked or DEXA scanned it'll be off. BUT, if you are high in BF% 20%+ for men or 35%+ for women, use the low end protein recs. And to satisfy curiosity to convert protein recs for LBM, increase the ranges by .2 on either side

[@Team3DMJ]

Trial and error and tracking and careful observation and being able to compare decently long periods of different macro compositions and their effect on mood, performance and body composition

[@fer9137]

you are one of the BEST examples of "having the cart before the horse".

[@kalm5076]

This is the best breakdown of nutrition requirements I've ever seen done in 15 minutes!

[@Team3DMJ]

You probably won't notice a massive difference between the two, because on either diet you have ample carbs and fats for a guy your size, but yeah I'd say if you're on a surplus, and weigh 173, and you're young, 240g of protein is probably a bit more than you would benefit from. I'd say 200-210g on the high end for your protein intake.

[@rafie89]

loved how eric says sorry about the metric imperial issue but i dont mind i have converted back to the old ways and just measure in pounds makes it easier to relate

[@3754277]

finally some numbers for max fiber intake! since i'm on around 50-60g of fiber at 330g carbs a day, I was always worrying about having too much. GREAT VIDEO!!!

[@spenthompson]

That's true. I was asking because some people base fat intake on bodyweight. I think that the idea is to maximise carbs to give you a performance edge in high intensity exercise, but I could be wrong.

[@zacharyguy4664]

Great vid Eric. This channel has improved my nutrition and over all training regime more than I ever believed a KZbin channel possibly could. Eric Helms needs to stop all his other activities and sit in front of a webcam all day.

[@Team3DMJ]

Up to you, just try to stay in the ranges presented here.

[@Team3DMJ]

Why do you want to use mainly carbs for energy? You don't, you use carbohydrate for higher intensity activity but you are constantly utilizing fat to some degree for energy.

[@Barjozz]

These videos are very clear and simple, great job. Nothing I didn't know, but I really expect great info on the next ones ! Thanks Eric

[@Team3DMJ]

keep it at 2-4 weeks, go for the higher end of the weight loss rate, .7-1%/week, I'd include a weekly refeed and jack up your protein a bit to the higher end so long as you don't have to force carbs/fat down too low to do so, train hard :)

[@Team3DMJ]

Probably not, but having too high of a fiber intake can impair nutrient uptake, and while fiber does often have calories when it's fermented in the gut by microbacteria into short chain fatty acids, it's not the same as non fiber carbs that are broken down into sugars for faster usage, so if you're on a lower carb intake and a large portion of your carbs are fiber, your calories might be similar if it was lower, but your energy levels might be detrimentally impacted.

[@Team3DMJ]

don't worry about the timing of your fiber, follow a normal meal distribution and macro distribution and it will sort itself

[@Amantino]

I could listen to Eric talk about this shit all day.

[@jemag]

This serie is awesome, you are my hero Eric!

[@Andalucia90201]

Please give this Guy a nobel price for his efforts in éducation the nation

[@Team3DMJ]

Met rate effects protein, not as simple as g/lb though I represent it like that. W/ample carb/fat high protein is no issue. Once cals are limited, this changes. W/fast met rates you can have more protein than w/slow met rates even at the same wt. A small amount of protein is used as energy which adds up w/fast met rates. You up protein to prevent LBM loss in deficits, taken too far you sacrifice training/physiologic function with carb/fat too low, and lose more LBM than if you'd cut protein some

[@bodrulm1]

Informative video. I like this series because, unlike most fitness info on KZbin, it's structured. Thanks for the video :)

[@raiderraider84]

It's so FUCKED up that you guys aren't in the mainstream while other stupid fitness channels are. This is the most I've ever learned about fitness through this channel. iWith all this attained knowledge I am finally in the drivers seat to take my body wherever I want it to go without guessing. Thank You eric helms and 3dmj!! You guys are the realest out in this fake ass money thirsty fitness industry. I salute you guys

[@Team3DMJ]

Weight loss is a function of lower cals vs just lower carbs. Carbs will go down as cals reduce but a strength (anaerobic) athlete wants to maintain muscle mass and performance, so we want to maintain a certain level of protein and carbohydrate. In most cases, this means reducing fat to allow dieting on higher carbs and protein. Fat is important, and shouldn't be lowered too much but certainly doesn't need to be high as during lean gaining. That said, some people do better on higher fat.

[@Team3DMJ]

Yes

[@Team3DMJ]

Check out part 6!

[@peg372]

excellent series, Eric.

[@Team3DMJ]

Watch this series, from start to finish, in order...if you didn't lose weight on the cut...it didn't follow the guidelines of episode one since it states to lose .5-1% of bodyweight per week. And again, you still have inherent assumptions in this question that are incorrect about food/carb sources.

[@Team3DMJ]

Rex! The man! What's up dude! Miss you too! Hope you're well, and Cal U gave me access for like a few months after, but luckily as soon as they cut me off I was enrolled at AUT :) And wow that's crazy they had live cadavers! Crazy cool, a little freaky, but still very cool! Hope things are good with your and yours Rex!

[@eukleidesk6759]

Team3DMJ Live cadavers?

[@pyrolowryder]

I am so glad I found this video. Fantastic explanation of macros. Thank you!

[@Team3DMJ]

I like to track them as part of the carb intake.

[@17jnewman]

CANT EVEN tell you how helpful this is!!!

[@Team3DMJ]

I like to track fiber as part of carb intake.

[@afzaal1987]

Freakin' Genius, wish I knew this when I started

[@Team3DMJ]

i think you need to watch the whole series, lots of inherent assumptions that are incorrect about food sources, meal frequency and energy balance

[@lewisc1924]

This is an excellent series of videos.

[@PeteMercerFitness]

This should be part of school education, probably in the middle of secondary level. You should have the knowledge to maintain a healthy body, nutritionally; even if you choose to ignore it. I would hope this information would help a lot of people, not just fitness enthusiasts.

[@Victormyung93]

Good info, wish there was video like this when I first got into lifting... Span ma wheel for 1 year 3 years ago when I started

[@Team3DMJ]

a maximum fiber intake would be quite high right?

[@yourugly1994]

That would be interesting to hear. I know plenty of guys with low T who lift, but at the same time I'm not sure if it's important enough for a full on video since testosterone is only a small piece to a BIG puzzle.

[@erikjacobsen3574]

best vid I've seen in the last two years !!

[@DJM3KS]

I appreciate your response, thank you.

[@Team3DMJ]

In your case I'd go with slightly over 1g per pound of estimated lean body mass, so like 225g or so

[@carlos88lu]

how can u know if your body need to increase your fat intake and lower the carb or viceversa?how can i know if my body goes better with high fat or low fat?

[@Drumpie]

You are the best, sir.

[@zinchhighbulp]

Thanks for the summary on macros. I was wondering if you applied the same system of calculations to women, and if not, what adjustments could be made to accommodate the gender.

[@Team3DMJ]

first I'd check to make sure your calories aren't too low and your carbs aren't too low based on this and previous part...if then they are still quite low I'd focus on veggies as a large part of your carb intake

[@CrisSantos-cc8cc]

YT played an add at 3:26 for me... smoothest transition ever lol

[@carleaa]

This is wonderful!! Thank you for sharing this

[@OfficialOGJ]

This guy, is amazing, he knows his shit

[@banchyy09]

Will you please make a video on macronutrient manipulation while dieting/ changes to nutrition when plateauing.

[@Mr_SamuelAdam]

Amazing... Perfect setup for my clients and easy way to explain

[@Bobthe0strich]

Hey Eric if you are not losing any weight, which macro nutrient should you decrease from your calories and how much? I am 200lbs and went with the macros given in this video. Thank you

[@Ollie1772]

Hi Eric, Fantastic video as per usual for 3DMJ. I recently tried to cut but when I reduced carbs my scales told me that I'd lost muscle mass and my body fat % had increased, if i increased carbs the opposite happened, so how do i loose the fat? Macros are appropriate according to this video. Many thanks and keep up the good work

[@Team3DMJ]

what's the reasoning behind .5g/lb?

[@DMartinFitness]

So example for a mid 20's male: 235 lbs with approx 325-30% bf with a goal of getting leaner/losing weight should be closer to a gram/lb or maybe just under a gram/lb? Thanks. Loved the video..it's like visual gold.

[@Ryshu]

Looks like we've got a candidate for the 3DMJ blooper roll with that camera fall at 3:24.

[@CastorX]

Great video. Loving the series. Very informative.

[@Team3DMJ]

ask youtube not me, try a different browser?

[@Team3DMJ]

Well that's a pretty high fat intake, not something I'd recommend for most athletes, the occasional person with a very fast metabolism it might be approriate for, but again I prefer it as a percentage of calories, and .5g/lb with a fast metabolism might still be like 20-30% of cals. And there are some people who do well on high fat even with lower kcals. But neither is "right" or wrong, it just probably makes the most sense to have fat in the ranges I provide here for most strength athletes.

[@brandonrood19]

It keeps saying no stream on this video. I'am able to watch the other ones.

[@Team3DMJ]

There is not one protein intake that is ideal, going to depend on age, training, gender, and caloric budget; if you find that 1.4g/kg drives carbs too low, you might get better overall results with less protein more carbs, I provided ranges here for a reason, lots of different individuals, lots of different situations

[@darrenW10]

Eric I'm cutting now sitting on 2000-2100 calories macro breakdown 230 protein 200 carb 40 fat I train 6 days a week muscles trained twice rest 1 day a week Saturdays I do one strength workout 3-5 rep the other 8-10 legs push pull also I'm on 7 days week cardio 1 hour 30 minutes do you think I should cut down cardio up my intake of calories I also was doing cheat days on Saturday 1 hour window of 5000 calories thoughts appreciated

[@MrPhipper]

2 Questions for anyone that is willing to give their opinion: I have heard from a couple people that they prefer 1g/lb of lean body mass in comparison to your overall weight. Thoughts on that? Secondly, I'm at 191.5lbs now and reverse dieting. My macros are 70F/210CHO/160PRO. Is it more important for me to slowly increase my carbs every week (or how I see fit) or should I increase my protein slowly, first? Thanks for the videos. You are wise, Sensei Eric!

[@ptcesar3098]

These videos are extremely informative and great!!

[@Glazier1000]

Great Video Eric. Love the detail!

[@Hellthrasher]

Holy shit. . that example was based on my exact profile during this bulk. . 200 P, 80F, 400 C lol Wild. .

[@Ollie1772]

decrease per week (equivalent to, as was trial kcals for the day) and it was all fat! as was a .1% BF reduction with BW .1kg down and MM remaining unchanged. So I'm very happy about that! I will just continue to hone in on this kcal range so that i know what my ranges are. What are my incorrect inherent assumptions about food/carb sources? Would appreciate a specific "you don't need to eat all complex carbs" type answer. Thanks for your patience with me and your support (Ep 6 :) )

[@Team3DMJ]

I'd probably trend towards the lower or mid range if you were 15% and the higher end if you were 8%

[@animalpower24]

GREAT VIDEO SERIES! THANK YOU ERIC :) big shout out from bavaria, germany! ;)

[@jngibson24]

Eric, you said a max of 20% of your carb intake (in grams) for fiber intake. So if I'm consuming 500 grams of carbs, 80 grand of fiber would be fine correct? That is less than 100 (.2x500=100). Thanks!

[@FarewellAudreyDrive]

So macronutrient ratio does play an important role in your goals? And how would you explain this point to someone?

[@BeautywithErikaD]

any suggestions on how to count macros and such while working day-night shifts. example today i woke up 10am and i go to work 7pm and wont get back home and sleeping until 9am tomorrow. doubling my macros doesnt seem right either... help?

[@jameskan823]

Under what circumstances do ketogenic diet become preferable over the moderate macros diet

[@hou5eheadjason]

another helpful vid thanks ! Ive learned so much from you guys its helped me out a ton with my goals

[@Sidesteal300]

This vid is outstanding. Helms and 3dmj FTW again.

[@Pennyinmouth]

as far as maintaining weight, how would you go about setting those macros?

[@d0nj03]

Also worth a mention on the topic of dietary fiber needs is a little thing called en.wikipedia.org/wiki/Resistant_starch which is indigestible and offers the same benefits as fiber, but also gives you excellent glycemic control (e.g. during cutting or cut preservation), as can be seen here in the case of beans: freetheanimal.com/2013/07/beans-and-the-second-meal-effect-resistant-starch.html ... not to mention that in several studies it was shown to facilitate gains in lean mass and losses in fat mass regardless of what was happening to the total mass: freetheanimal.com/2014/02/resistant-balance-maintenance.html

[@peterstone3069]

Hey Eric I have just compared your macro guide with how I have been doing my macros which is based all on percentage P30% C50% F20% on lean bulk into about 14weeks now Current macros: p242 c390 f73 Your guide: p160 c440 f90 Could I please get your thoughts on my current macros? I intend to switch over to your guide because it is so much more flexible and affordable. For the switching process do you reckon I should jump straight into it? or adjust slowly to the new macros? cheers.

[@mygoditsASH]

With regards to the fibre intake on a weight loss. Do I include the fibre intake ON TOP OF my protein/carb/fats or INCLUDE the fibre within those 3? Cause surely taking say 20% fibre on top of daily protein/carbs/fats will take me OVER my daily kcal intake? So if I am to adjust my intake of the other macro's, how do I go about doing so, or do I count the fibre as part of my carbs intake? Thanks

[@stephaniejackson6795]

coming late to this post but hopefully I'll get a response. I'm 175 lbs and according to this (if I'm calculating correctly) this is what my macros are to lose weight: 1750 calories P: 175g F: 39g C: 175g is it just me or do the carbs seem REALLY high? Thanks for you help!

[@jeulhewd9699]

Im late but carbs are really high for this imo. I have been doing low carb and this would give me so much room to indulge in junk food.

[@Bobthe0strich]

Like say I was losing weight at 200lbs down to 190 and then plateaued using macros 250P/230C/53F (2,400 cals).. Say I would need to drop 100-200 calories to start up weight loss again, which macro(s) would I start pulling from

[@peterstone3069]

Additional info: age 22, height 173, cal intake 3200

[@flowtoaction]

Why do we maintain macro ratios on a day when we do cardio if carbs are primary fuel?

[@peterstone3069]

thanks for the reply

[@emZee1994]

how low can you go in fat (let's say as a percentage) before it starts to hurt your health? whats the optional amount of fat per day for healthy hormonal function?

[@DBZbraidZ44]

.5g/bw(kg)

[@ewanstanley]

because i was thinking maybe it also prevents blood sugar spikes?

[@peg372]

Is it strange that i love watching these videos, even though i don't lift?

[@Ollie1772]

Nice new logo. I'd really appreciate a reply to my question. I've tried HIIT which burnt the fat but then later in the day my BF % went to a new all time high whilst eating clean every 2-3hrs as usual, which i don't really understand. I get that as i fuel recovery my muscle mass increases causing BF % to decrease (as is relative) but if i cut out a meal, muscle mass decrease = BF % rises and if i eat more clean food muscle mass maximizes but still can't get BF % below 11. A little help please

[@roevihu]

I have noticed you lower Matt Ogus protein intake as he gets deeper in to his cut. Why is that, when he's LBM doesn't change, which is what the protein intake is based on and not over all caloric intake?

[@panopticondemo]

Great stuff great work . quick question though .you have dieting you have gaining what about maintain?

[@rbeezy20]

In terms of protein requirement. Would it be 1-1.4g/kg for dieting?

[@buttermilk_pie]

what are some of the best apps for tracking these sorts of things? Thanks for the input.

[@stevehua7681]

Hey this might be a dumb newb question. But could you provide clarification with the maximum fiber intake recommendation of 20% of carbs? I typically eat 400 g of carbs each day. Then (0.2)(400)= 80 g of fiber..... which seems quite high. Am I doing this right?

[@DRod79]

So Eric is say the 200 pder was leaner and you said that you would may have put him at higher protein..how much would you do?

[@Zerobeat60]

What indicators should one take into consideration when determining the percentage between higher fats/or higher carbohydrates when bulking?

[@mtthew123]

Performance

[@Ollie1772]

Sorry for the long reply, just had a lot to run by you. I really hope I'm not making this too complicated, just trying to give as much info as poss, hopefully you can give me some useful advice as to what macros i should be using to cut. The 2452Kcal cut was appropriate according to Ep 1 at p192 (31%) c297 (48%) (162su) 55f (20%) (22sa) and wasn't productive. Too much sugar? Complex carbs help gain MM. I watch lots of 3DMJ and Ogus vids but this is the real world results of practical application

[@Team3DMJ]

Pretty sure 80% of the world is the United States, that's what I learned in school, it's science. ;)