Fast Twitch Muscle Fiber – Macros


Fast Twitch Muscle Fiber. In bodybuilding circles, there is a diet called IIFYM. This stands for ‘If It Fits Your Macros’ and it essentially means that you can eat anything you like, as long as you eat within certain parameters. The concept began life on forums like in fact as a response to a lot of inane questions.

People were repeatedly asking: “Can I eat donuts?” or “Can I eat chicken with the skin on?” and the answer would always be: “Yes, if it fits in your macros!”. This was eventually shortened to IIFYM (as a joke as much as anything) which eventually evolved to become practically a diet in and of itself. The IIFYM diet!

This is broadly speaking the diet that we’re going to be following in order to bulk! However, there are certain caveats here as we’re also going to see.
So perhaps the best place to start is: what is a macro?

Essentially, a macro is a ‘macronutrient’, which is effectively another term for a food group. Macronutrients include protein, carbohydrates and fats and together, these effectively make up your caloric intake. We don’t count fiber because fiber doesn’t contain any calories (it just passes straight through!).

Protein and carbs both count for 4 calories per gram. So if you eat 10 grams of protein, that is 40 calories. Fat meanwhile contains 9 calories per gram.
Seeing as you know that you can eat, let’s say, 2700 calories.

This then means you want to work backwards in order to decide how much of that is going to consist of protein, carbs and fats respectively. And the answer to this is going to depend once again on various different aspects regarding your biology.
Let’s take a look…

Fast Twitch Muscle Fiber


When it comes to building muscle, the most important thing is that you are eating a LOT of protein. Protein is basically meat and plant matter – carbon – and this is broken down to create amino acids. You may have heard that we are ‘carbon based lifeforms’ which basically tells you that humans are made from carbon.

So when you consume protein, you are eating the literally building blocks that compose your body. This means protein can help you to repair cuts and bruises, to rejuvenate skin cells, to grow and crucially to grow muscle.

Thus begins the cycle of muscle building: you work out to break down your muscle fiber and then you provide your body with rest and with protein which allows it to restore it again and build it back up. If you’re not getting the protein, then you’re not providing your body with what it needs to restore muscle. And that means that you won’t grow – in fact you’ll just become weaker!

So now the question becomes how much protein you need. And fortunately, you have a very easy and simple answer for that question: 1 gram of protein for every lb of bodyweight. So if you weigh 170lbs, you need to eat 170 grams of protein. This will net you 680 calories, which means you now have 2,020 calories left to divide between fats and carbohydrates!

Why 1 gram for each pound? That’s simply what has been shown to be optimal in studies. Countless studies have looked at this question and all of them have found that this amount leads to the optimal amount of muscle growth. And you can of course go above this number – heading closer to 1.2 or 1.3 grams (around 884 calories) but this will start to reach the point of ‘diminishing returns’.


So now the question is where you’ll get your energy from and the answer is that it again partly depends on you and on your aims. Of course the objective is always going to be minimizing fat gain while maximizing muscle gain and in that regard there are two schools of thought.

One is that you should eat more carbs and less saturated fat. And one is that you should eat more saturated fat and fewer carbs.Tricky!
So perhaps it’s best if we assess each stance. Those who favour saturated fat do so because they believe it will minimize weight gain. It can do this because saturated fat is a slow release form of energy.

That is to say, that it takes a long time for the body to break it down and use it as energy. This means that it will slowly release energy into your bloodstream, thereby enabling you to go for longer without snacking and prevent you from getting a sudden sugar spike. The concern with carbs is that they quickly release their energy into the body, causing a sudden spike in blood sugar which is then immediately followed by a spike in insulin.

That insulin causes the body to use up all of the available glucose in the blood, thereby leaving you feeling exhausted and drained. This is one reason that we often feel sleepy after we’ve eaten!

Twitch Muscle Fiber

Saturated fat also has a lot of health benefits (the good kind), because it aids with nutrient absorption (helping you to get the goodness from your foods) and it encourages the production of testosterone (because testosterone is made from cholesterol). It’s good for the brain and in general, it’s a mistake to leave it out of the diet.

Carbs on the other hand – specifically simple white carbs – tend to be processed, man-made food with lots of sugar. These are ‘empty calories’ that don’t provide any nutritional value and thus they aren’t terribly good for the body.

But on the other hand, a lot of bodybuilders prefer to choose carbs as the dominant macro in their diet. This is because carbs are the body’s preferred energy source. That means that if you eat lots of carbs, they’re more likely to be used for energy during workouts and movements rather than being stored as fat. They also contain fewer calories in total, meaning that you can eat more of them without gaining lots of weight.

Some people go as far as to believe that they can effectively eat large amounts of carbs without really gaining too much excess body fat (see Vitruvian Physique’s YouTube video on the subject). And there’s more here too because carbs are actually the preferred energy source of fast twitch muscle fiber.

Fast twitch muscle fiber (as opposed to slow twitch, the other type) is the type of muscle fiber that is used for powerful, explosive movements such as sprinting or lifting very heavy weights. As it happens, fast twitch muscle fiber is also thicker than slow twitch, meaning that a muscle composed of more fast twitch will be bigger.

On the other hand, the body prefers triglycerides (fats) when it comes to exercise that requires you to exert yourself over a long duration. This is true for jogging for example and for walking long distances. And that’s the reason that running is so great for burning lots of fat and getting slimmer. You want fast twitch muscle fiber, so it makes sense to fuel it with carbs.

Note that not all carbs release sugar quickly. ‘Slow carbs’ or ‘complex carbs’ release energy much more slowly. These are carbs that also contain a lot of fiber and/or fat and good examples include green vegetables, new potatoes, whole wheat bread, brown pasta etc.

It’s also important to note that not all carbs are empty calories. In fact, some carbs are highly nutrient dense and a good example of this is fruit! Fruit is a carb and it happens to be a fantastic source of vitamins, minerals and more for fast twitch muscle fiber.

These have a ton of great health benefits which can help with bulking and are just generally very desirable – they can boost testosterone, prevent muscle breakdown, give you more energy, help you to sleep better and more.

So if both arguments are so compelling, what should you do? The answer is a) to find out what works best for you and b) find some kind of compromise. Personally, I split my macros roughly evenly between carbs and fats.

fast twitch muscle fiber

How useful was this post?

Click on a star to rate it!

Average rating 0 / 5. Vote count: 0

No votes so far! Be the first to rate this post.

We are sorry that this post was not useful for you!

Let us improve this post!

Tell us how we can improve this post?

Be the first to comment

Leave a Reply

Your email address will not be published.


Privacy Policy

(0), is committed to safeguarding your privacy. Contact us if you have any questions or problems regarding the use of your Personal Data and we will gladly assist you.

By using this site or/and our services, you consent to the Processing of your Personal Data as described in this Privacy Policy.

Table of Contents

  1. Definitions used in this Policy
  2. Data protection principles we follow
  3. What rights do you have regarding your Personal Data
  4. What Personal Data we gather about you
  5. How we use your Personal Data
  6. Who else has access to your Personal Data
  7. How we secure your data
  8. Information about cookies
  9. Contact information


Personal Data – any information relating to an identified or identifiable natural person.
Processing – any operation or set of operations which is performed on Personal Data or on sets of Personal Data.
Data subject – a natural person whose Personal Data is being Processed.
Child – a natural person under 16 years of age.
We/us (either capitalized or not)

Data Protection Principles

We promise to follow the following data protection principles:

  • Processing is lawful, fair, transparent. Our Processing activities have lawful grounds. We always consider your rights before Processing Personal Data. We will provide you information regarding Processing upon request.
  • Processing is limited to the purpose. Our Processing activities fit the purpose for which Personal Data was gathered.
  • Processing is done with minimal data. We only gather and Process the minimal amount of Personal Data required for any purpose.
  • Processing is limited with a time period. We will not store your personal data for longer than needed.
  • We will do our best to ensure the accuracy of data.
  • We will do our best to ensure the integrity and confidentiality of data.

Data Subject’s rights

The Data Subject has the following rights:

  1. Right to information – meaning you have to right to know whether your Personal Data is being processed; what data is gathered, from where it is obtained and why and by whom it is processed.
  2. Right to access – meaning you have the right to access the data collected from/about you. This includes your right to request and obtain a copy of your Personal Data gathered.
  3. Right to rectification – meaning you have the right to request rectification or erasure of your Personal Data that is inaccurate or incomplete.
  4. Right to erasure – meaning in certain circumstances you can request for your Personal Data to be erased from our records.
  5. Right to restrict processing – meaning where certain conditions apply, you have the right to restrict the Processing of your Personal Data.
  6. Right to object to processing – meaning in certain cases you have the right to object to Processing of your Personal Data, for example in the case of direct marketing.
  7. Right to object to automated Processing – meaning you have the right to object to automated Processing, including profiling; and not to be subject to a decision based solely on automated Processing. This right you can exercise whenever there is an outcome of the profiling that produces legal effects concerning or significantly affecting you.
  8. Right to data portability – you have the right to obtain your Personal Data in a machine-readable format or if it is feasible, as a direct transfer from one Processor to another.
  9. Right to lodge a complaint – in the event that we refuse your request under the Rights of Access, we will provide you with a reason as to why. If you are not satisfied with the way your request has been handled please contact us.
  10. Right for the help of supervisory authority – meaning you have the right for the help of a supervisory authority and the right for other legal remedies such as claiming damages.
  11. Right to withdraw consent – you have the right withdraw any given consent for Processing of your Personal Data.

Data we gather

Information you have provided us with
This might be your e-mail address, name, billing address, home address etc – mainly information that is necessary for delivering you a product/service or to enhance your customer experience with us. We save the information you provide us with in order for you to comment or perform other activities on the website. This information includes, for example, your name and e-mail address.

Information automatically collected about you
This includes information that is automatically stored by cookies and other session tools. For example, your shopping cart information, your IP address, your shopping history (if there is any) etc. This information is used to improve your customer experience. When you use our services or look at the contents of our website, your activities may be logged.

Information from our partners
We gather information from our trusted partners with confirmation that they have legal grounds to share that information with us. This is either information you have provided them directly with or that they have gathered about you on other legal grounds. See the list of our partners here.

Publicly available information
We might gather information about you that is publicly available.

How we use your Personal Data

We use your Personal Data in order to:

  • provide our service to you. This includes for example registering your account; providing you with other products and services that you have requested; providing you with promotional items at your request and communicating with you in relation to those products and services; communicating and interacting with you; and notifying you of changes to any services.
  • enhance your customer experience;
  • fulfil an obligation under law or contract;

We use your Personal Data on legitimate grounds and/or with your Consent.

On the grounds of entering into a contract or fulfilling contractual obligations, we Process your Personal Data for the following purposes:

  • to identify you;
  • to provide you a service or to send/offer you a product;
  • to communicate either for sales or invoicing;

On the ground of legitimate interest, we Process your Personal Data for the following purposes:

  • to send you personalized offers* (from us and/or our carefully selected partners);
  • to administer and analyse our client base (purchasing behaviour and history) in order to improve the quality, variety, and availability of products/ services offered/provided;
  • to conduct questionnaires concerning client satisfaction;

As long as you have not informed us otherwise, we consider offering you products/services that are similar or same to your purchasing history/browsing behaviour to be our legitimate interest.

With your consent we Process your Personal Data for the following purposes:

  • to send you newsletters and campaign offers (from us and/or our carefully selected partners);
  • for other purposes we have asked your consent for;

We Process your Personal Data in order to fulfil obligation rising from law and/or use your Personal Data for options provided by law. We reserve the right to anonymise Personal Data gathered and to use any such data. We will use data outside the scope of this Policy only when it is anonymised. We save your billing information and other information gathered about you for as long as needed for accounting purposes or other obligations deriving from law, but not longer than 1 year.

We might process your Personal Data for additional purposes that are not mentioned here, but are compatible with the original purpose for which the data was gathered. To do this, we will ensure that:

  • the link between purposes, context and nature of Personal Data is suitable for further Processing;
  • the further Processing would not harm your interests and
  • there would be appropriate safeguard for Processing.

We will inform you of any further Processing and purposes.

Who else can access your Personal Data

We do not share your Personal Data with strangers. Personal Data about you is in some cases provided to our trusted partners in order to either make providing the service to you possible or to enhance your customer experience. We share your data with:

Our processing partners:


Our business partners:


Connected third parties:


We only work with Processing partners who are able to ensure adequate level of protection to your Personal Data. We disclose your Personal Data to third parties or public officials when we are legally obliged to do so. We might disclose your Personal Data to third parties if you have consented to it or if there are other legal grounds for it.

How we secure your data

We do our best to keep your Personal Data safe. We use safe protocols for communication and transferring data (such as HTTPS). We use anonymising and pseudonymising where suitable. We monitor our systems for possible vulnerabilities and attacks.

Even though we try our best we can not guarantee the security of information. However, we promise to notify suitable authorities of data breaches. We will also notify you if there is a threat to your rights or interests. We will do everything we reasonably can to prevent security breaches and to assist authorities should any breaches occur.

If you have an account with us, note that you have to keep your username and password secret.


We do not intend to collect or knowingly collect information from children. We do not target children with our services.

Cookies and other technologies we use

We use cookies and/or similar technologies to analyse customer behaviour, administer the website, track users’ movements, and to collect information about users. This is done in order to personalise and enhance your experience with us.

A cookie is a tiny text file stored on your computer. Cookies store information that is used to help make sites work. Only we can access the cookies created by our website. You can control your cookies at the browser level. Choosing to disable cookies may hinder your use of certain functions.

We use cookies for the following purposes:

  • Necessary cookies – these cookies are required for you to be able to use some important features on our website, such as logging in. These cookies don’t collect any personal information.
  • Functionality cookies – these cookies provide functionality that makes using our service more convenient and makes providing more personalised features possible. For example, they might remember your name and e-mail in comment forms so you don’t have to re-enter this information next time when commenting.
  • Analytics cookies – these cookies are used to track the use and performance of our website and services
  • Advertising cookies – these cookies are used to deliver advertisements that are relevant to you and to your interests. In addition, they are used to limit the number of times you see an advertisement. They are usually placed to the website by advertising networks with the website operator’s permission. These cookies remember that you have visited a website and this information is shared with other organisations such as advertisers. Often targeting or advertising cookies will be linked to site functionality provided by the other organisation.

You can remove cookies stored in your computer via your browser settings. Alternatively, you can control some 3rd party cookies by using a privacy enhancement platform such as or For more information about cookies, visit

We use Google Analytics to measure traffic on our website. Google has their own Privacy Policy which you can review here. If you’d like to opt out of tracking by Google Analytics, visit the Google Analytics opt-out page.

Read more about cookies on our Cookie Policy

Contact Information


Changes to this Privacy Policy

We reserve the right to make change to this Privacy Policy.

You can configure your Internet browser, by changing its options, to stop accepting cookies completely or to prompt you before accepting a cookie from the website you visit. If you do not accept cookies, however, you may not be able to use all portions of the MyDetoxFormula Websites or all functionality of the Services.

Please note that disabling these technologies may interfere with the performance and features of the Services.

You may also disable cookies on the MyDetoxFormula Sites by modifying your settings here:

Visitor comments may be checked through an automated spam detection service.

Last Update: May 25, 2018

How useful was this post?

Click on a star to rate it!

Average rating 0 / 5. Vote count: 0

No votes so far! Be the first to rate this post.

We are sorry that this post was not useful for you!

Let us improve this post!

Tell us how we can improve this post?