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1 Bodybuilding Macros: What's The Best Macronutrient Ratio for ...
https://crazybulk.com/blogs/bodybuilding/bodybuilding-macros
› Bodybuilding
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2 The Best Macronutrient Ratio for Bodybuilding - Healthy Living
https://healthyliving.azcentral.com/macronutrient-ratio-bodybuilding-5108.html
Nutritionist Dr. Mike Roussell recommends starting with a macronutrient ratio of 30 percent protein, 30 percent fat and 40 percent carbohydrates, as this should ...
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3 What Should Your Calories & Macros Be When Bulking? - Fitbod
https://fitbod.me/blog/calories-and-macros-for-bulking/
So, what should your calories and macros be when bulking? You should be in a 10% caloric surplus, with 2-2.5g of protein per kg of bodyweight, 4-7g of ...
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4 How to Count Macros for Building Muscle and Losing Fat
https://lifesum.com/nutrition-explained/how-to-count-macros-for-building-muscle-and-losing-fat
A typical macro breakdown for fat loss and muscle gain is 40 percent protein, 30 percent fat, and 30 percent carbs. To burn fat and build muscle ...
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5 Fat Loss and Muscle Gain: The Right Macros for Your Goals
https://barbend.com/macros-for-fat-loss-muscle-gain/
A popular paper published in the Journal of the International Society of Sports Nutrition in 2014 found that among bodybuilders who were leaning ...
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6 The Best Macronutrient (Macro) Calculator - Legion Athletics
https://legionathletics.com/tools/macronutrient-calculator/
There's no one-size-fits-all answer, but 1 to 3 grams of carbs per pound of body weight per day works well for most people. As a percentage of calories, this ...
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7 What's your macro split? : r/bodybuilding - Reddit
https://www.reddit.com/r/bodybuilding/comments/33m1h9/whats_your_macro_split/
I've been losing a pound a week or so without losing much muscle. I was wondering how different macro ratios might affect results, like the same ...
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8 Macro Ratios For Building Muscles Mass - Nursing Exercise
http://nursingexercise.com/macro-ratios-for-building-muscle-mass/
The perfect ratio for calculating macros for bodybuilding should be (depending on the total amount of calories you are taking in a day) ...
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9 Macros for Cutting: Count Your Way to Fat Loss - StrengthLog
https://www.strengthlog.com/macros-for-cutting/
Cutting 500 calories or 20 % of your maintenance intake is a good starting point for most bodybuilders. Your training and diet allow you to lose ...
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10 Why The 'Best' Macronutrient Ratio Does Not Exist
https://rippedbody.com/best-macro-ratio/
What's the best macro ratio for fat loss?
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11 The Best Macronutrient Ratio for Your Goals | Fitness 19 Gyms
https://www.fitness19.com/the-best-macronutrient-ratio-for-your-goals/
Timing macronutrient intake with more carbs immediately post-workout and more protein later in the day to aid recovery helps bodybuilders get ...
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12 How to Calculate Macros: Step-by-Step Guide - Old School Labs
https://www.oldschoollabs.com/how-to-calculate-macros/
› OSL Blog
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13 EASIEST WAY TO FIGURE OUT YOUR MACROS ... - YouTube
https://www.youtube.com/watch?v=fa1DOQ2r5MQ
Michael Kory
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14 How To Calculate Your Macros for Optimal Results "IIFYM"
https://www.youtube.com/watch?v=-Rc_C5L6QB8
mountaindog1
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15 Evidence-based recommendations for natural bodybuilding ...
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15- ...
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16 Macronutrient Considerations for the Sport of Bodybuilding
https://www.utoledo.edu/med/depts/medicine/endocrinology/pdfs/macronutrient_considerations_f.pdf
to <25% of energy intake and drastically increasing. Protein synthesis is an ATP-dependent process. the polyunsaturated to saturated fat ratio intake in Because ...
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17 Lean Bulking Macros (Everything You Need To Know)
https://steelsupplements.com/blogs/steel-blog/lean-bulking-macros-everything-you-need-to-know
› The STEEL Library
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18 How to Calculate Your Macros for Bulking in 4 Simple Steps
https://www.trifectanutrition.com/blog/how-to-calculate-your-macros-bulking-in-4-simple-steps
Fat is calculated first because a set percentage is typically used -typically around 30% of your calories. For example, if you need 2,500 ...
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19 Macro Calculator: How to Count Your Macros to Drop Fat and ...
https://www.menshealth.com/uk/nutrition/a36092326/macro-calculator/
Below, we detail everything you need to know about how to calculate macros and figure out the ratios that will work for you. Because there's ...
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20 bodybuilding best macro ratio
https://bblivornodoganadacqua.it/bodybuilding-best-macro-ratio.html
Protein fluff, best macro ratio for building lean muscle - Kaufen sie anabole ... What canned soup is good for weight loss keto diet macros bodybuilding.
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21 The Best Macros for Bulking: How Much Protein, Carbs & Fat ...
https://bonytobeastly.com/bulking-macros/
And there we have it. The ideal bulking macros are to get around 20–30% of our calories from protein, 50–60% from carbs, and 20–30% ...
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22 How to Count Macros for Building Muscle - ISSA
https://www.issaonline.com/blog/post/how-to-count-macros-for-building-muscle
How to Calculate Macros for Muscle Gain · Protein - 656 calories per day - 24% of daily calories · Carbohydrates - 1,312 calories per day - 48% of ...
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23 Figure Out the Right Macros for You - CrossFit Sanitas
https://crossfitsanitas.com/blog/best-macronutrient-ratio
Step 2: Find Your Macronutrient Ratio · - Ectomorph: Ectomorphs are naturally thin with skinny limbs, a high tolerance for carbohydrates, and a ...
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24 FBB Macro Calculator - Functional Bodybuilding
https://functional-bodybuilding.com/macro-calculator/
If you prefer not to state, a body fat % is required for accurate calculations. Body Fat %. %. For the most accuracy, enter your percentage from a Dexa or ...
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25 What should Macro ratio be for Vegan Bodybuilding? - Quora
https://www.quora.com/What-should-Macro-ratio-be-for-Vegan-Bodybuilding
Great question! Writing as a 56 year old, long-term vegan body builder I have found the following ratio effective at gaining lean muscle: * 50% ...
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26 Macro Split For Cutting: The Truth Behind Counting Your Macros
https://betterme.world/articles/macro-split-for-cutting/
Your “macros” are your caloric intake from macronutrients (protein, carbs, and fat). In most cases, these foods should be eaten in a ratio of 45-65% carbs, 10 ...
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27 Count Your Macros to Lose Weight, Build Muscle and ... - CNET
https://www.cnet.com/health/nutrition/count-your-macros-to-lose-weight-build-muscle-and-increase-energy/
2. Next, determine your ideal ratio. I like to eat about 50% carbs, 25% fat and 25% protein. 3. Then, multiply ...
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28 8-Week Guide to Body Recomposition: How to Lose Fat and ...
https://www.transparentlabs.com/blogs/all/body-recomposition-how-to-lose-fat-and-gain-muscle
Consume at least 20 grams of lean protein with every meal · Include a moderate portion of healthy fat sources at each meal · Consume a 2:1 ratio of carbohydrates ...
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29 Bulking: What It Is and How to Do It - Healthline
https://www.healthline.com/nutrition/bulking
One review found that the average calorie intake of bodybuilders during the bulking phase was 3,800 calories per day for men and 3,200 for women ...
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30 How do I work out my macros for building muscle? - MuscleFood
https://www.musclefood.com/blog/how-do-i-work-out-my-macros-for-muscle-gainz/
› blog › how-do-i-work-...
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31 Macro Calculator
https://www.calculator.net/macro-calculator.html
This macro calculator estimates the macronutrient needs of a person based on ... more accurate for people who are leaner and know their body fat percentage.
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32 The Macro Calculator Everyone's Talking About - Nutritioneering
https://www.bodybuildingmealplan.com/macro-calculator/
The best macro calculator for bodybuilding & fitness. Personalized macros fro your body type ... Macro Percentages: Daily Reference Intake vs Fitness Plan ...
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33 Macronutrient Calculator: Count Your Macros Easily
https://fitnessvolt.com/macronutrient-calculator/
Our bodybuilding macronutrient calculator is the perfect way to ... The proper macronutrient percentages depend on your carbohydrates, fats, ...
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34 How to Count Macros The Easy Way to Reach Your Nutrition ...
https://blog.nasm.org/how-to-count-macros
If you're an avid gym user, friends with a bodybuilder, or sat in on a ... the recommended daily percentages to find your personal macronutrient range.
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35 Macro Calculator - Healthy Eater
https://healthyeater.com/flexible-dieting-calculator
What is a good protein ratio? · Moderate adjusts the ratio to 0.65 grams per pound of body weight. · High is for active people with moderate ...
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36 Calculate Your Macros For Strength Training & Bodybuilding
https://us.myprotein.com/thezone/nutrition/calculate-macros-strength-bodybuilding/
Macro nutrient needs may vary with different individual's goals and caloric requirements. Normal percentages for these nutrients are 50%-70% ...
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37 Question of Nutrition 9 - T-Nation
https://www.t-nation.com/diet-fat-loss/question-of-nutrition-9/
A 40-30-30 (carbs-protein-fat) ratio if you're trying to gain muscle or compete in a sport is great. A 30-40-30 macronutrient ratio if ...
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38 Keto Calculator | Determine Your Personal Macros ... - Ruled Me
https://www.ruled.me/keto-calculator/
In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume. Why do you need my body fat percentage? Our keto ...
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39 Macro Calculators and Trackers: What You Need to Know
https://www.verywellfit.com/tracking-macros-4587012
Determine your ratio. For instance, if you want to maintain your current weight, you'll use 50% carbohydrates, 25% protein, and 25% fat.
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40 The Keto Diet & Bodybuilding - Tips and Meal Ideas | Bulletproof
https://www.bulletproof.com/diet/keto/keto-bodybuilding-meals/
The standard ketogenic macro ratio is 75% fat, 25% protein and 5% carbs. Garrison recommends a slightly different ratio for keto bodybuilders to ...
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41 How to Set Macros for Cutting in Four Simple Steps - FitFolk
https://fitfolk.com/macros-for-cutting/
Protein is a structural macronutrient, so it is set relative to bodyweight rather that as a percentage. A common range for physique athletes is 0.8-1.4 g/lbs ( ...
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42 What are macros bodybuilding
https://bgzrxy.forst-regele.de/what-are-macros-bodybuilding.html
Bodybuilding.com's macro calculator starts with the Mifflin St. Jeor ... For a low carb diet, here are the recommended macro percentages: Fat: 40 to 70%.
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43 The BEST Macros For Cutting (With a Calculator!)
https://www.leanwithstyle.com/macros-for-cutting/
30% from protein, 50% from carbs, 20% from fat. My body has been responding well to this sort of diet and macro percentage ratio. Some may think ...
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44 Setting Your Macros Made Ultra Simple: The Protein-First ...
https://www.burnthefatinnercircle.com/public/Macros-Made-Ultra-Simple.cfm
... The Protein-First Method, An Alternative To Classic Macro Percentages. ... Bodybuilders, who are some of the leanest and muscular people on earth, ...
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45 Macro-Morphing: Eating For Your Body Type
https://revivelifestylefitness.com/new-blog/2019/2/26/macro-morphing-eating-for-your-body-type
› new-blog › macro-m...
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46 Do Macros Matter for Bulking? (Yes, Here's Why)
https://feastgood.com/do-macros-matter-for-bulking/
15-30% of calories from fat. While the ratio of carbs and fats in your diet may vary depending on the individual, if your main goal is to put on ...
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47 The Skinny Guy Bulk up guide: Count Macros not Calories!
https://www.ebylife.com/blog1/the-skinny-guys-bulk-up-guide-count-macros-not-calories
Because fats have more than twice the calories per gram than carbs and protein, they should make up around 20% of your macro ratio. Sautee ...
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48 Bodybuilding Diet Meal Plan
https://www.mydietmealplan.com/bodybuilding-diet-meal-planner/
The 40:40:20 split remains the most popular macro target for bodybuilders who are 'cutting' but bodybuilders who are 'bulking' may prefer a macro split of 50:30 ...
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49 What are the Macronutrients for a Cutting Phase? Men/Women
https://www.domeats.com/macros-for-cutting/
The macronutrients for cutting can be calculated by parameters such as body weight and lifestyle activity. A cutting phase can follow a ...
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50 How to Count Macros to Reach Your Goals - Nutrition - Dr. Axe
https://draxe.com/nutrition/how-to-count-macros/
However, these guidelines may be different for specific diet patterns, including low-carb or ketogenic diets. Your macros for keto, for example, ...
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51 How to Calculate Macros to Lose Fat and Maintain Muscle
https://www.tingfit.com/calculate-macros-to-lose-fat-maintain-muscle/
In numerous conversations with personal trainers and bodybuilders, many find that a 40/40/20 (carbs, protein, fat) breakdown is also effective. This is the ...
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52 Endomorph bodybuilder macros ratio - MyFitnessPal Community
https://community.myfitnesspal.com/en/discussion/10141678/endomorph-bodybuilder-macros-ratio
To work out your ideal ratio, eat a gram of protein per pound of body weight, about 20-25% fats, and the rest of carbs. If you want to gain, add ...
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53 The Ultimate Bodybuilding Cutting Diet - Swolverine
https://swolverine.com/blogs/blog/bodybuilding-cutting-diet
How many calories do you eat in a day (roughly, we'll use 2300 calories for example) · Determine your ideal ratio of protein, carbs, and fat (we' ...
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54 A Guide to Low-Carb Diet for Bodybuilding – How To Eat Like ...
https://thefitwizard.com/a-guide-to-low-carb-diet-for-bodybuilding-how-to-eat-like-a-bodybuilder/
This group follows a carb percentage of around 10 to 25 percent of their overall macronutrients. It equates to 50-100 grams daily.
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55 What Is The Best Macro Ratio For You Based On Your...
https://biostrap.com/academy/what-is-the-best-macro-ratio-for-you-based-on-your-phenotype-body-shape/
Macro Ratio for Endomorphs. 25% carbohydrates; 35% proteins; 40% fats. If your body type is similar to Pete's, don't eat ...
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56 The Beginner's Guide to Macronutrients | Muscle & Fitness
https://www.muscleandfitness.com/nutrition/gain-mass/macronutrients-more-muscle-mass/
The Beginner's Guide to Macronutrients ... He travels to guest pose at natural bodybuilding shows and does motivational speeches for colleges, high schools, ...
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57 Macros For Fat Loss, Muscle Gain [Female] - The Body Bulletin
https://thebodybulletin.com/the-best-macros-for-fat-loss-muscle-gain-female/
If you are looking for the best macros for fat loss, while building muscle you've come to the right place. Believe it or not the ratios ...
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58 The Ultimate Cutting Diet - Devised By Pro Natural ...
https://simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
When you see the winner of a bodybuilding competition onstage, rest assured ... Protein is probably the single most important macronutrient for the purposes ...
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59 Ketogenic Macro Ratio: 4 Keto Diet Variations - Health
https://www.health.com/weight-loss/keto-diet-types
› Wellness › Weight Loss
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60 Macros for Endurance Athletes - 7 Summits Snacks
https://sevensummitssnacks.com/blogs/news/macros-for-endurance-athletes
... your performance through proper macro ratios and nutrition so you can ... Despite diet culture or what the bodybuilder might upload to ...
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61 About ZonePerfect – What We Stand For
https://zoneperfect.com/about
Macros – a.k.a. macronutrients – are the 3 nutrients that make up the bulk of what we eat ... All of our great-tasting Classic and Macros bars are made with ...
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62 Carb, Protein, and Fat Ratio For Weight Loss and Muscle Gain
https://www.popsugar.com/fitness/Carb-Protein-Fat-Ratio-Weight-Loss-Muscle-Gain-45261193
"So, the opposite of weight loss carb-protein-fat ratio is recommended here. A diet that is higher in carbohydrates, and lower in protein and ...
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63 Macros Calculator Bodybuilding Free Tool - Web Hobbies
https://web-hobbies.com/en/tools/macro-calculator/macros-calculator-bodybuilding/
What is a good macro ratio for bulking? A good rule of thumb is to aim for a 10% caloric surplus, with 2-2.5g of protein per kg of body weight, 4-7g carbs per ...
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64 What Is the Macro Diet—And Can It Help Me Lose Weight?
https://www.cookinglight.com/eating-smart/macro-diet-counting-macros-weight-loss-better-nutrition
To determine daily macro goals, multiply your calorie goal by each percentage. This gives you the calories that each macronutrient will provide.
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65 The Best Macronutrient Calculator (Updated 2022)
https://www.bradnewtonfitness.com/macronutrient-calculator/
For guys, it is best to get your body fat percentage down to around 10-12% before dieting to maximise muscle gain (i.e., bulking). For women, you should try and ...
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66 How to Calculate Your Ideal Macronutrients Intake – 20 Fit
https://shapescale.com/blog/health/nutrition/calculate-macronutrient-ratio/
All you need to know to figure out your ideal macronutrient ratio. ... Check out Bayesian Bodybuilding's article for a comprehensive analysis of studies ...
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67 Endomorph Bodybuilding: How To Optimize Your Diet ...
https://www.muscleandstrength.com/articles/endomorph-bodybuilding-workout-diet-results
A good STARTING macro nutrient ratio for endomorphs is 40% fat, 35% protein, and 25% carbs. Tweak this ratio accordingly. Knowing your lean body ...
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68 Calculator - The Carnivore Diet Coach
https://www.thecarnivoredietcoach.com/calculator.html
Method 1: Using Body weight percentages ... For example. If you weight 170lb, your basic daily calorie needs are around 2,210. So if you want to lose weight, you' ...
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69 macronutrients Archives - Living Healthy - LA Fitness
https://blog.lafitness.com/tag/macronutrients/
To determine macronutrient amounts, you could allocate 50-60% of energy to carbohydrates, 15-20% to protein and the remaining 20-35% to fat given your exercise ...
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70 Find Your Macros For Lean Bulk in 3 Simple Steps
https://infinitefitnesspro.com/macros-for-lean-bulk/
For building lean muscle mass, you have to maximize muscle gain while minimizing fat gain. The best macro ratio you can start your lean bulk ...
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71 How to Calculate Macros for Crossfit
https://beyondmacros.com/how-to-calculate-macros-for-crossfit/
Calculating Macros for CrossFit is different from bodybuilding, ... we'll stick to macro percentages because MyFitnessPal's free version ...
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72 Learn from Bodybuilders: What are Macros and How Can ...
https://www.blackweightlosssuccess.com/learn-from-bodybuilders-what-are-macros-and-how-can-they-help-you-lose/
The basic macronutrient diet is calculated in percent of total calories taken in per day. If you are looking for bodybuilding results you ...
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73 7 Best Macro Tracking Apps to Simplify Logging Your Meals
https://www.prevention.com/food-nutrition/g35649564/best-macro-tracking-apps/
Get the right ratio of protein, carbs, and fat for your specific eating plan. By Alyssa Jung. Mar 16, 2021.
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74 Reach Your Fitness Goals with High Protein Foods
https://isolatorfitness.com/blogs/iso/high-protein-foods-that-will-help-you-reach-your-fitness-goals
Bodybuilding Ratio: Moderate Intake of High Protein Foods · Serving Size – ½ Cup · Calories – 27 · Fat – 0 grams · Carbohydrate – 6 grams · Protein – ...
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75 Building Muscle on Keto - Keto Bodybuilding Nutrition and ...
https://www.eatlegendary.com/blogs/nutrition/building-muscle-on-keto-keto-bodybuilding-nutrition-and-workout-plan
Just look at any of the countless bodybuilders who have built and ... commit to a macronutrient ratio that supports your bodybuilding goals.
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76 The Essential Guide to Reverse Dieting - Precision Nutrition
https://www.precisionnutrition.com/reverse-dieting
Borrowed from the bodybuilding world, reverse dieting can, at first, ... It can be easy to get caught up in the ideal macro ratio for your reverse diet.
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77 Best macronutrient split for LEAN MASS/ BODYBUILDING
https://anabolicminds.com/community/threads/best-macronutrient-split-for-lean-mass-bodybuilding.70469/
I guess my question was more concerned with finding a hybrid between the two? I know that ...
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78 Replacing dirty carbs for good protein? | The Forum - StrongFirst
https://www.strongfirst.com/community/threads/replacing-dirty-carbs-for-good-protein.20948/
Get a rough number of cals per item and macro breakdown. ... macro ratios depending on your goal. https://www.bodybuilding.com/content/macro ...
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79 Macronutrient Calculator | MAPS Fitness Products - Mind Pump
https://www.mindpumpmedia.com/macronutrient-calculator
MAPS Fitness Products presents to you our personalized macronutrient calculator. Use this to learn how to gain muscle, lose body fat, or achieve customized ...
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80 How to Calculate Vegan Macros in 5 Easy Steps
https://veganliftz.com/vegan-macros/
› vegan-macros
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81 Keto Gains: How to Build Muscle Without Carbs
https://perfectketo.com/keto-bodybuilding/
The truth is, bodybuilding on a low-carb diet is completely viable ... Use this handy keto macro calculator to help you find out how much of ...
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82 Diet options for macronutrient goals - Carb Manager Support
https://help.carbmanager.com/docs/diet-options-for-macronutrient-goals
... ratios for you, or you can enter custom macro ratios and goals. ... to help build muscle mass, such as bodybuilders and older people.
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83 Calories or macros: nutritionist explains which works best for ...
https://theconversation.com/calories-or-macros-nutritionist-explains-which-works-best-for-weight-loss-or-building-muscle-141096
› calories-or-macros-nutriti...
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84 Eat like a bodybuilder: Foods you can't miss | Zumub.com
https://www.zumub.com/blog/en/eat-like-bodybuilder/
My advice is to follow the percentages 60% nutrition, 30% training and 10% rest. Discover what are the essential foods that can't be missing in ...
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85 Count your Macros - Fitness Natural Blog - Pharmacoline
https://www.pharmacoline.com/count-your-macros/
Bodybuilders typically want a higher carb and fat ratio to get energy for building muscle. A common ratio for bodybuilders is 50 percent ...
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86 THE NEW RULES OF SETTING YOUR... - Tom Venuto
https://www.facebook.com/burnthefat/posts/the-new-rules-of-setting-your-macrosmacros-is-short-for-macronutrients-ie-protei/10157367148933874/
For years, there was "the classic method." This is where you set your macros by percentage - like 50% carb, 30% protein, and 20% fat, or 40% carb, 30% protein ...
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87 7-day bodybuilding meal plan: Benefits, nutrition, and grocery ...
https://www.medicalnewstoday.com/articles/bodybuilding-meal-plan
According to an older reviewTrusted Source , a person should eat the following percentages of each macro during both the bulking and leaning phase: 55–60% of ...
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88 MACRO Diet Planning to Help Hardgainers Gain Muscle ...
https://j2fit.com/articles/macro-diet-planning-to-help-hardgainers-gain-muscle-bonus-grocery-list
› articles › macro-diet-planning-to-hel...
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89 How to diet to single digit body fat percentages - Mac-Nutrition
https://www.mac-nutrition.com/articles/exercise/how-to-diet-to-single-digit-body-fat/
Now, many diehard bodybuilders will be screaming 'increased protein is important for muscle retention!' which is true, however the true answer lies in the ...
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90 A Breakdown of Macros and Micros - RWJBarnabas Health
https://www.rwjbh.org/blog/2019/march/a-breakdown-of-macros-and-micros/
› blog › march › a-breakdown-...
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91 What Is The Right Balance Of Carbs, Fat, And Protein?
https://www.triathlete.com/nutrition/race-fueling/racing-weight-balancing-your-diet/
Advocates say endurance athletes need to consistently maintain this ratio of the three so-called “macronutrients” to perform optimally in training. Other ...
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92 The ULTIMATE Keto Macro Calculator customized for YOU
https://www.theartofketo.com/keto-macro-calculator/
Or how much protein on keto you should intake? Our keto macro calculator takes your individual needs and creates a one of a kind keto macros percentage ...
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93 Should You Count Macros on a Carnivore Diet?
https://thehartofhealth.com/should-you-count-macros-on-a-carnivore-diet/
High-carb: 40-60% carbs, 25-35% protein, 20-30% fat. *The macronutrient splits and percentages are just examples. You can play around with your ...
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94 Nutrient Periodization
https://www.unm.edu/~lkravitz/Article%20folder/NutrientPeriod.html
Note that although on a day-to-day basis, macronutrient percentages fall outside the AMDR recommendations, over the course of the week the macronutrients are ...
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95 Macro Calculator For Lifters - Gravitus
https://gravitus.com/tools/macro-calculator/
We target 1lb weight loss per week by maintaining a daily 500 calorie deficit. Our macros are: 1g of protein per pound of bodyweight, 25% calories from fat to ...
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