Macronutrients for bodybuilding ,fatloss

Three factors that can help you establish macro-nutrients ratio

• Fitness goal-Depending on the fitness goal one can choose a appropriate macro-nutrients ratio.It may be related to fat loss,muscle building or simply weight maintenance
• Body Type-The type of body of a person greatly influences the metabolism rate.Not all bodies react similarly tot he same macro nutrients ratio-
  
  ECTOMORPH
  
  
  An ectomorph is best described as slender. Characteristically, they have delicate bone structure, small shoulders and chest, and a fast metabolism.
   Diet Recommendations: Ectomorphs should stick to the high end of the range for carbohydrates, between 30-60 percent of total calories, depending on whether the goal is mass gains, maintenance, or fat loss. Higher carbohydrate ratios augment lean mass gains, while lower carbohydrate ratios tend to accelerate fat loss.
  
  
  
  
  MESOMORPH
  
  
  A mesomorph is someone who trends toward being muscular. They're often strong, athletic hard-body types with well-defined muscles, broad shoulders, and dense bone structure.
  
  
  
  
  Diet Recommendations: Mesomorphs do well in the middle range for carbohydrates, between 20-50 percent of total calories. Again, I recommend the high-end for mass gains (40-50 percent), the middle for maintenance (30-40), and low-end for fat loss (20-30).
  To prioritize fat loss, increase both protein and fat while lowering carbohydrate intakes, with no more than 40 of calories coming from fat.
  
  
  
  
  ENDOMORPH
  
  
  The endomorph is best described as soft. They typically have a round or pear-shaped body, shorter limbs, a stocky build, and a slower metabolism.

 

Diet Recommendations: Endomorphs should stick to the low end of the carbohydrate range, between 10-40 percent of total calories, depending on their goals. Here, I recommend no more than 30-40 percent carbohydrates for mass gains, the middle range for maintenance (20-30), and low-end for fat loss (10-20).

As with the other body types, protein and fat provide the remainder of your calories, with 25-50 percent of total calories from protein and 15-40 percent from fat.

• Gender-This another factor which must be kept in mind while choosing a diet.Research has shown that females are more efficient in burning fat and less efficient in burning glycogen stored in the muscles