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#1 |
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![]() Never done it before and figured I'd try. I'm seeing a lot of different methods on google, a lot of weird formulas to choose from. I'm not sure what my body-fat percentage is, I'll be modest and say 15% and 170lbs.
My goal is to do a slow lean bulk to 175-180 so I'm not too far off. If I had to guess I'd say 2750-3K. |
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#2 |
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Re: Help calculating my macros
I like to keep it simple and set my protein target first to around 1 g per lb body weight so 170 for you and then the rest distributed to fat and carbs. My breakdown is typically 30% protein, 30% fat, and 40% carbs and I feel great in the gym and eat pretty normally. I am doing just like you and going for a slow 5-10 lb bulk and I have seen really good results thus far with the percentages above. I am still tweaking things to make sure my weight gain is close to .5 lbs a week at most but this seems to be on the right path.
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Deadlift: 475 | Back Squat: 405 | Front Squat: 320 |
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#3 | |
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Re: Help calculating my macros
Quote:
Anyways, I'm not worried about the protein, I just want to know a target number of calories I should be consuming everyday. |
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#4 |
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Re: Help calculating my macros
1.5 g is really overdoing it. Not saying it will hurt you but it won't really provide much of a benefit. There is a lot of talk about that these days and studies are showing 1 g is even a conservative figure. As for calories that is going to be very dependent on you and it will just take trial and error along with close tracking. For example, I am around 195 lbs and I gain on 2600-2800 calories. A buddy of mine is more your size and is still losing at 3100 calories.
If I were you I would start at 2800-3000 and see how that works over two to three weeks and adjust accordingly. If you can find your maintenance level that will make it all the more simple. |
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Deadlift: 475 | Back Squat: 405 | Front Squat: 320 |
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#5 | |
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Re: Help calculating my macros
Quote:
USDA DRI Calculator. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. IOC - Nutrition for Athletes. IAAF - Nutrition for Athletics: The 2007 IAAF Consensus Statement. IAAF - Practical Guide to Nutrition. AIS Sport Nutrition Factsheets. Irish Nutrition and Dietetic Institute Factsheet: Food For Sport. International Society of Sports Nutrition position stand: Nutrient timing. *All links wfs* |
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#6 |
Member
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Re: Help calculating my macros
That is a lot of altering on the USDA DRI calculator. As a very active, 212#, 5' 7" male they suggest 77g P, 77-134g F and 389-562g C for 3458 kcal/day. That would basically just need a protein and carb tweak to increase one and decrease the other. I would say it isn't a bad idea. Seems similar to ETP.
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#7 |
Member
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Re: Help calculating my macros
First > Do you know where your calories intake is to maintain your weight ?
Starting with +300 to 500 kcal would be a good target if you try to gain muscle without becoming a fat dude ![]() Keep your macro in reasonable ratios, try to not go above 1g of protein per pound of lean body mass (you can use as a maximum your target lean body mass). For carbs, do not go crazy also, it could be your one-way ticket to become a lot fatter. Even to become bigger, your should rarely go above 200g per day. For fat, adjust to reach the calories you need (maintenance +300 to 500 kcal). |
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#8 |
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Re: Help calculating my macros
http://johnwelbourn.powerathletehq.c...otocol-part-1/
http://johnwelbourn.powerathletehq.c...otocol-part-2/ http://johnwelbourn.powerathletehq.c...otocol-part-3/ All WFS. Myfitnesspal is an easy tracker. |
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"If your goal is to get stronger, stop counting and start eating, as you are wasting valuable time that could be put into food prep or the consuming of calories." |
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#9 |
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Re: Help calculating my macros
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http://www.roguefitness.com/rob-darden-shirt.php Use "SFH4130" for a 10% discount at www.SFH.com |
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#10 |
Member
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Re: Help calculating my macros
As much as I love this type of discussion myself, I just want to throw out there that giving dietary composition and caloric intake advice without a license is illegal in all 50states. It's very loosely enforced, but at its core, it's the same as practicing medicine without a license.
Been there, done that, got burned REAL bad... |
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