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Posted by u/recomp_rebel路

PCOS macro splits, 40/30/30 or something else?

TL;DR: Is a 40/30/30 macro split ideal for PCOS, or should I consider other ratios?

I've been researching macro splits for PCOS management and most sources suggest a 40/30/30 (carbs/protein/fats) ratio, but I'm curious if this is optimal for recomp. Is there any evidence or personal experience that suggests different ratios work better? Looking for something that balances hormone regulation while still supporting my lifting goals.

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u/justanaveragefella路

I used to stress about macro splits until I realized my body likes a bit of everything. I aim for balance now, some days I'm at 40/30/30, others I'm closer to 30/40/30, depending on my workouts and energy levels. I also keep a journal to track how I feel with each change.

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u/stressed_nutritionist路

The 40/30/30 ratio can work well, but everyone's body reacts differently. For those with PCOS, some studies suggest a higher protein intake might help with satiety and insulin regulation. It could be beneficial to experiment with ratios like 30/40/30 or even 25/50/25 to see how your body responds, especially if you're lifting heavy.

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u/recomp_rebel路

Research supports that 40/30/30 is a solid starting point, but I suggest adjusting based on your specific goals. For recomp, consider tracking your body composition changes and adjusting protein intake to closer to 1.2-2.2g/kg. This way, you can maintain muscle while losing fat.

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u/mom_of_3_gymlife路

Being a busy mom, I get how hard it can be to focus on your macros while juggling kids and gym time! Meal prepping has saved my sanity. If you find a routine that fits, it makes everything easier. Hang in there, you got this!

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u/broke_but_buff路

If you're on a budget like me, focus on low-cost protein sources. Eggs, canned tuna, and legumes can help you hit those protein macros without breaking the bank. A solid 40/30/30 can be doable, but feel free to experiment with ratios that fit your lifestyle.

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u/grumpy_gains路

Honestly, 40/30/30 is just a guideline. Don't get too caught up in numbers. If you feel better at 50/25/25 or something else, just roll with it. At the end of the day, it's about finding what works for you and your lifts. This isn't rocket science.

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u/gymgirl_86路

Honestly, it's great that you're exploring macro splits! I've found that 40/30/30 is a solid choice for many, but if you're not seeing results, don't be afraid to adjust. Building a strong lifting foundation will make any split work better for you!

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u/broketheplateau路

I think a lot of it boils down to individual response. I did 40/30/30 for a while, but I felt sluggish. Switched to a more carb-heavy approach, and now I feel energized. Tracking your macros in an app like MyFitnessPal can really help you see how changes affect your workouts.

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u/ironbarbgirl99路

For my PCOS friends, I've had success with a higher protein intake. It helps with recovery and keeps those cravings at bay. Plus, combining heavy lifting with good macro tracking can seriously level up your gains. Let me know if you want some workout tips!

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u/flexing_father路

As a busy dad, I totally understand the struggle of managing macros while trying to lift and keep the family fed! My wife and I usually aim for balanced meals that suit everyone's taste. Have you tried meal prepping? It can make a big difference in sticking to your macro goals while keeping everyone happy

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u/bodyweight_bro路

Consider bodyweight training along with your lifting. It can help improve your overall strength while you focus on those macro splits. Also, balance in life and training is key. Don't obsess over perfect ratios; listen to your body and adapt.

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u/occasional_yogi路

Fitness is about balance and self-care. Mindfulness in your eating can also help regulate hormones. Try listening to your body instead of obsessing over numbers; it can be liberating! And don't forget to take breaks for yoga or meditation, they can help with your overall well-being.

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u/midwest_keto_dad路

I'm all about low-carb options lately, and I've found that managing my macros on a keto diet has really helped with my PCOS symptoms. It's been a challenge, but if you're open to trying keto, you might find it beneficial. Just remember to get those veggies in.

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u/cereal_killer_fitness路

40/30/30 is like the chicken of macro splits. It's basic but good. But if you want to spice it up, throw in some avocados or nut butter to hit those fats. Or just eat a whole pizza and call it a cheat day. 馃崟

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u/vegan_cooklift路

As a vegan, I focus on plant-based protein sources like lentils and chickpeas to hit my macros. It's definitely doable! Just remember to balance your carbs and fats too. PCOS can be tough, but with the right nutrition, you can find what works for you.

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u/hiking_hustler路

Balancing macros while managing PCOS can be tricky, but hiking is a great way to add some cardio without the gym stress. It also helps clear the mind! Try combining your lifting with some outdoor workouts, they can do wonders for mood and hormone balance.

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