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Thread: My Macros - Is this right?

  1. #1
    Senior Member Mr. Mustard's Avatar
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    My Macros - Is this right?

    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-

  2. #2
    LuNa
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    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.

  3. #3
    Risk10k Clifford Gillmore's Avatar
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    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.

  4. #4
    LuNa
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    Quote Originally Posted by Risk10k View Post
    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 .

  5. #5
    DeaTH BeFoRe WeaKNeSs sCaRz*Of*PaiN's Avatar
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    Why are we using percentages? o.O
    "The only easy day was yesterday."

  6. #6
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by LuNalicious View Post
    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 .
    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

  7. #7
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    Quote Originally Posted by Mr. Mustard View Post

    - 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)
    Last edited by blownby; 06-25-2009 at 07:52 AM.
    6'0"--198# USAPL / IPF powerlifter
    ~~~ RAW Nationals July 15-17, 2010 in CO ~~~~

    RAW Squat: 556
    RAW Bench: 390
    RAW Deadlift: 601

  8. #8
    Senior Member Mr. Mustard's Avatar
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    Quote Originally Posted by blownby View Post
    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?!

  9. #9
    Senior Member Sidior's Avatar
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    Why was your last bulk unsuccessful? You might want to address that issue before you start this one.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  10. #10
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    Quote Originally Posted by Mr. Mustard View Post
    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.............

    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
    Last edited by blownby; 06-25-2009 at 10:53 AM.
    6'0"--198# USAPL / IPF powerlifter
    ~~~ RAW Nationals July 15-17, 2010 in CO ~~~~

    RAW Squat: 556
    RAW Bench: 390
    RAW Deadlift: 601

  11. #11
    Controlled mutation Trainwreck's Avatar
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    Carbohydrates and Protein are both 4kCal per gram, Dietary Fat is 9kCal per Gram. (3000kCal*0.4 = 1200kCal/4kCal = 300g)
    Currently: Sore

  12. #12
    Senior Member Mr. Mustard's Avatar
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    Quote Originally Posted by Sidior View Post
    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.

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