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View Full Version : My Macros - Is this right?

Mr. Mustard
06-24-2009, 06:18 PM
I have never been one to break it down to the last cal/protein/fat. I am 6'2 176 pounds. I have never been huge. I have an athletic build. I have muscle and my abs do show. I usually cut this time of year to give myself the summer for the abs to show and then I eat like a beast in the winter. I never grew though. I have decided to screw the abs and go on a bulk until March. I will be starting this in July or August. I ordered Starting Strength and I am going to follow that. I'll probably keep a journal on here when I start.

Anyway to my question-

Since I have never done this before I was a little uncertain on how to calculate. I saw something like a 40/40/20. I followed that guideline and this is what I came up with.

- To gain I would need to up my cals to 3,000 a day.
- 1,200 from protein & carbs. 600 from fat.

That would break down to:

-750g of protein and carbs
-67g of fat.

750g seems to be A LOT. Did I F' up somewhere? That has to be too much, right?

Have you guys done the 40/40/20? Is there another method I should do?

Thanks-

LuNa
06-24-2009, 07:38 PM
I think as long as you stick to the rule of atleast a gram of protein for every pound of bodyweight and then adding fat and carbs to reach your caloric level is fine. I dont know enough about macro levels to comment on that but i am bulking at the moment and i make sure my first priority is to eat my protein and second is to make my calorie goal. I try and limit bad fat intake, but that is it. I dont want to make it any harder than it is by setting macros for myself.

Clifford Gillmore
06-24-2009, 07:54 PM
Errr, WHAT are you calculating your macros on? Protein/Carbs; 1g = 4cal Fat 1g = 9 calories. So your breakdown would be 3603cal.

C/P/F;
And yes 40/40/20 is fine, But I'd prefer to run with 50/30/20 for gaining. Or you could use the higher carbs on training day, so take your 40/40/40 and then add 100g or so of carbs in pre/post workout nutrition.

LuNa
06-24-2009, 08:09 PM
Errr, WHAT are you calculating your macros on? Protein/Carbs; 1g = 4cal Fat 1g = 9 calories. So your breakdown would be 3603cal.

C/P/F;
And yes 40/40/20 is fine, But I'd prefer to run with 50/30/20 for gaining. Or you could use the higher carbs on training day, so take your 40/40/40 and then add 100g or so of carbs in pre/post workout nutrition.

What is the impact of having micromanagement? Does it really make a difference to use such percentages. Just trying to learn a bit more about this cause i dont really have a clue :p.

sCaRz*Of*PaiN
06-24-2009, 08:19 PM
Why are we using percentages? o.O

Clifford Gillmore
06-24-2009, 09:07 PM
What is the impact of having micromanagement? Does it really make a difference to use such percentages. Just trying to learn a bit more about this cause i dont really have a clue :p.

The difference is HUGE. Its something to really focus alot of time and effort into, I suggest picking up Nutrient Timing of Amazon.com or the like.

Scarz - I think percentages are a great starting point for managing macros, these fraction breakups have been used for quite a while with some great sucess :)

blownby
06-25-2009, 07:52 AM
- To gain I would need to up my cals to 3,000 a day.
- 1,200 from protein & carbs. 600 from fat.

That would break down to:

-750g of protein and carbs
-67g of fat.

750g seems to be A LOT. Did I F' up somewhere? That has to be too much, right?

Have you guys done the 40/40/20? Is there another method I should do?

Thanks-

Based on your 40/40/20 & 3000cals...... you need:
300g protein (~1200cals),
300g carbs(1200 cals)
& 67g fat(600cals)

Mr. Mustard
06-25-2009, 10:04 AM
Based on your 40/40/20 & 3000cals...... you need:
300g protein (~1200cals),
300g carbs(1200 cals)
& 67g fat(600cals)

Thanks. How did you come up with that and how the hell did I come up with 750g?!

Sidior
06-25-2009, 10:35 AM
Why was your last bulk unsuccessful? You might want to address that issue before you start this one.

blownby
06-25-2009, 10:49 AM
Thanks. How did you come up with that and how the hell did I come up with 750g?!

No idea how u came up w/ 750g.............:omg:

3000total cals......40/40/20 so 1200/1200/600

4 cals in a gram of protein & carb & 9 cals in a gram of fat. Thus divide total cals by cals in the carbs/protein or fat:

1200/4=300g
600/9=67g

Trainwreck
06-25-2009, 10:53 AM
Carbohydrates and Protein are both 4kCal per gram, Dietary Fat is 9kCal per Gram. (3000kCal*0.4 = 1200kCal/4kCal = 300g)

Mr. Mustard
06-25-2009, 02:23 PM
Why was your last bulk unsuccessful? You might want to address that issue before you start this one.

It wasn't so much that it was unsuccessful as it was that I wasn't very strick with it. I ate. But I didn't eat right and def didn't eat enough. I hate putting weight on so I have never truly done a full blown bulk before.