The mirror and your actual body composition are more important. For one, as you build muscle, you will weigh more even though your jeans fit way better! Using the scale is a decent way to track progress but it’s just a number. It is important to know your body composition (how much fat and lean body mass). Recap:Īt 2500 calories per day you will have either: Subtract 1060 from original maintenance calories:ġ440 is the number of cals left over for carbs.ġ440/4=360 grams of carbs per day. (for this example using the 1g per pound of BW protein grams from 140 above): 500 x 560 = 1060. Take the fat and protein calories and subtract them from the total calorie intake. 5 =1250 calories / 4 cals per g = 312 grams of carbs 2 = 500 calories / 9 cals per g= 56 grams of fatįill in the rest of the caloric intake with carbs by using the percentage equation:ĥ0% carbs: 2500 x. Set around 20-30% of calories or use RDA valuesĢ0% fat: 2500 x. If you are overweight or obese, you will need to place grams of protein just above your lean body mass (LBM) (see LBM section below). Say I choose 140 gram of protein per day. If I weigh 140 pounds at a normal body fat level, I would allot myself around 130-150 grams of protein per day.
OR allot 1-1.5g of protein per pound of body weight (BW): 3 = 750 calories / 4 cals per g = 187 grams of protein When cutting, you will need to know that:ģ0% protein: 2500 x. Below I did calculations using percentages and doing things my way. When I set up diets for clients, I tend not to stick to percentages because those percentages. Of course this will vary but again, it’s a place to start. In general, eating a diet that is 50% carbs, 30% protein, 20% fat is a big general guideline for many bodybuilders including you bikini gals for that matter. Macro’s, or macro-nutrients are the proteins, carbohydrates and fats you eat every day. And if you are gaining… well, you know the rest. If you start losing, you underestimated how much you were eating as maintenance. Be consistent! If your weight stays the same, you know you can start cutting from there. Macro calculators such as or Muscle and Strength can be useful but not as accurate as you taking a week or two to track your diet and workouts accurately. If you are just getting into competing and will start cutting soon or, you are coming out of a build phase and you weren’t keeping track of your diet (macro’s- protein, carbs, fat), START! You need baseline maintenance calories to know where you are at. With that, there are some things you can do to get started and a few tools to put in your arsenal to try out. With that, when cycling through the phases, science and intuition must be considered when embarking on getting buff and getting lean. And let’s not forget the tools science has given us to help hack our bodies.
The sport of bodybuilding can do doubt be very confusing.
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