Track Your Macros To Build A Great Physique
If you’ve been in the gym for sometime, or you are just beginner, you can get the best results and mad gainz from proper nutrition.
If you lift like an animal in the gym and eat like Roseanne at home, the results won’t be as good as if you were eating clean. If you consume too few calories, you will be in caloric deficit and lose muscle.
First things first—you need to figure out your macros and your caloric intake, and how to keep up with them. Macronutrients are protein, carbohydrates and fat. They are all essential for bodybuilding, but the required amounts are what we are focusing on. There are many ways to find out how many calories you need, but the easiest method I know of is as follows:
Take your body-weight in pounds and multiply it by 11 to 14.
Multiply by: 11 if you have a sedentary job and do little to no exercise
Multiply by: 12 if you have a relatively active job or you have a sedentary job but train 2 to 3 times per week
Multiply by: 13 if you have an active job and train 2 to 3 times per week, or have a sedentary job and train at an intense level 4 to 6 times per week.
Multiply by: 14 if you have an active job and train at an intense level 4 to 6 times per week, or you’re an athlete training every day or multiple times per day.
The second part is calculating the amount of protein you need to consume. This is the easiest one to do. Use the tried and true method of consuming 1 gram of protein for each pound of body weight you have. If you weigh 200 pounds, eat 200 grams of protein each day.
The third part is calculating the amount of fat you need. You need between .3 and .6 grams of fat per pound of body weight. This number can be on the low end if you are cutting or prefer to have a more carb heavy diet.
Lastly is the carbs. First, take your daily protein intake and multiply it by 4. There are 4 calories in a gram of protein, so this will give you how many calories you’re consuming from protein each day.
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Then multiply your fat intake in grams by 9 to give your fat calories. Add these two numbers together, and subtract the result from the total number of calories you’re aiming for each day.
This will give you how many calories you need from carbs each day. Divide this by 4, because carbs have 4 calories per gram, and that’s how many carbs you need each day.
If this seems hard to follow, here is an example.
200 pound male athlete, training multiple times per week at high intensities.
Calories needed = (200×14) = 2800
Protein = 200 x 1 = 200g
Fat = 200 x 0.4 = 80g
Protein and fat calories = (200 x 4) + (80 x 9) = 1520
Carbs = (2800 – 1520) ÷ 4 = 320
Daily Macros = 200g protein, 80g fat, 320g carbs
If you go by something similiar to this plan, you will start to look a lot better, and get better results in the gym. You can keep up with all of this information a lot easier by using an app that is free, such as MyFitnessPal.
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