Optimal macro ratios

[AlexoJeLTN]

I have really been stuggling with picking the right macros.

I know that protein should be 2.2g/kg (1g/lb), for me thats like 150-160g, i used to get like 180-200, found out excess just gets turned into glucose, raise cortisol and leave ammonia byproducts. I still wanna gain muscle so im gonna run like 170g

Fat: There is the aajonus view, of the high fat, i used to do it, like around 210g of fat, mostly saturated and i get it, why its important but i think you dont need that much, really slows down ur digestion. im gonna lower it to like 180g, maybe then even less ill see how my digestion goes

Carbs: I eat mostly just simple sugars, so fruits, milk and honey. Aajonus says that we should eat like 50-150g of carbs, but there is also the ray peat view, viewing sugar as very good for metabolism. This is what im stuck on, i run like 200g sugar, and like 160g on rest days. I really feel like i should up it, but im scared of really just fucking up my insulin sensitivity, blood sugar, and overall health. Ye i get that i need the igf1 for growth, but i feel like my skin could take a hit. I mean my skin isnt good anyway im rlly tryna fix it.

anyway, please just give advice

 

[i_blamegamertag]

Brutal no reply pill

 

[htnframemax]

I have really been stuggling with picking the right macros.

I know that protein should be 2.2g/kg (1g/lb), for me thats like 150-160g, i used to get like 180-200, found out excess just gets turned into glucose, raise cortisol and leave ammonia byproducts. I still wanna gain muscle so im gonna run like 170g

Fat: There is the aajonus view, of the high fat, i used to do it, like around 210g of fat, mostly saturated and i get it, why its important but i think you dont need that much, really slows down ur digestion. im gonna lower it to like 180g, maybe then even less ill see how my digestion goes

Carbs: I eat mostly just simple sugars, so fruits, milk and honey. Aajonus says that we should eat like 50-150g of carbs, but there is also the ray peat view, viewing sugar as very good for metabolism. This is what im stuck on, i run like 200g sugar, and like 160g on rest days. I really feel like i should up it, but im scared of really just fucking up my insulin sensitivity, blood sugar, and overall health. Ye i get that i need the igf1 for growth, but i feel like my skin could take a hit. I mean my skin isnt good anyway im rlly tryna fix it.

anyway, please just give advice

i used to use a similair approach in just did high fat lower-moderate carbs and i felt way less energy compared to now on a bit higher carb and moderate fat

 

[AlexoJeLTN]

i used to use a similair approach in just did high fat lower-moderate carbs and i felt way less energy compared to now on a bit higher carb and moderate fat

so how should i adjust it then, by how much. I feel like my energy if like fine ig, but more importantly i feel like i cant get enough sleep, i just wake up a bit earlier then wanted to. I felt like its because too much protein = too much stress but now idk

 

[htnframemax]

so how should i adjust it then, by how much. I feel like my energy if like fine ig, but more importantly i feel like i cant get enough sleep, i just wake up a bit earlier then wanted to. I felt like its because too much protein = too much stress but now idk

i don't think high protein is messing up your sleep i used to run 225 grams and sleep was fine are you in a deficit or abusing stims and 1g of protein per lb should be good