Because my assumption with the goal to gain lean mass would be to add the protein figured to the over all macros if that is incorrect let me know. That is why I’m here there’s so much information out there and so may opinions it’s hard to get through the weeds.
I am here to help, and a big part of that is asking questions and learning the reasoning behind why someone is doing something vs just telling them to do something without having any of the necessary background information, medical history, etc etc. The latter approach is INCREDIBLY dangerous and only employed by gurus looking to sell a product vs help someone achieve their goals.
I don’t count or track macros or calories, but I am far more familiar with the convention of consuming 1g of protein per pound of lean mass PERIOD vs to add that number to another number in order to determine protein goals. Similarly, another very familiar method is to determine total caloric goals needed to grow, determine protein needs based on that formula, see how many calories are remaining, and then divide that total between fat and carbs in a way that is sustainable for the trainee. Typically fats have a minimum threshold of around 40-50g to support hormone production, but beyond that is the trainee’s choice.
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Agree with @T3hPwnisher
Several things are amiss
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Ok so back tracking if to maintain weight is 2370 calories with macros of Protein 145 grams Carbs 316 grams and Fat at 37 grams and 15% body fat what would be a good start to grow from this without just landing at a dirty bulk?
2370 calories with macros of Protein 145 grams Carbs 316 grams and Fat at 37 grams
See, this doesn’t work.
37grams of fat x 9 calories is 333
145g of protein x 4 is 580
316g of carbs x 4 is 1264
This gets you a total of 2177, NOT 2370. Something isn’t adding up.
A '“dirty bulk” is just a bulk done by eating “dirty foods”. As long as you’re eating single ingredient real foods, you don’t need to sweat that.
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That is the information this generic calculator is giving me. Macro Calculator
But these are different numbers than what you just posted…
This is getting tough to follow
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I apologize I’m going between work and trying to figure this out. The last post is the calculator I used for figuring macros. Based off of an average week that you have seen above what would you recommend for a steady weight gain?
I went through and am also a bit lost. Why don’t you try eating those macros for a week or 2 and see how much weight you gain? It’s nearly impossible for us to say you will gain X amount of weight eating Y calories, there are so many factors. If you gain too much, cut back. If you don’t gain any, increase.
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Ok that makes sense I’ll try the 2400 for a couple of weeks.
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@Ryan1982 i feel it best if you post a photograph. We’ll be able to estimate your body fat percentage visually better than the handheld bio-impedance tool as they’re wildly inaccurate. Seems you’re basing calories on LBM which makes (more) accurate body fat estimate essential.
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Screenshot the calculator all filled in. What activity level are you using? Should he the light level unless you do a ton of cardio. Resistance training does not burn a ton of cals. You may be overestimating your Maint cals a bit.
For your LBM this is how I would lay out your diet to start.
170lbs-15%bf is 145lbs LBM. This is what I base all my macros off. This way BF is not taken into account nor should it be. A 300lbs guy at 40%bf does not need 200g protien.
P=4cals/g F=9cals/g C=4cals/g
Protien-1.25x145=182g(728cals)-This number will remain the same until your LBM changes. You can eat more protien if you like but this would be baseline. If you went higher you would reduxce carbs by the same number as they have the caloric value per gram.
Fats- .35x145=51g(459cals)-Tius number can also remain constant until LBM changes
Carbs= Fill up the rest to your calorie goal. 728+456+1187. If your looking for 2600cals then 353g of carbs would get you 1413 cals for 2597cals total.
You should be 200-400cals above maint depending on how your body takes in the nutrients. If you see yourself gaining fat, drop the carbs back a little. Not gaining, being them up a little.
Get a photo up.
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Wednesday
1 mile run
Crappy day for eating
Breakfast burger
chicken panini from Jasons Deli cup of steamed fruit and half cup of swirl ice cream
2 boiled eggs hand full of chips
mixed nuts 1oz
scoop of protein
Golden home 100% whole grain crust 1oz mozzarella cheese 1oz ham and jalapeno 4 table spoons organic traditional pizza sauce
Ok so run this for two weeks and see where you are. . Then we will have a baseline.
Be strict
P-182g 728cals
f-51g 459 cals
C-274g 1099cals
Total Cals-2286
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Thanks s.gentz I’ll give this a try.
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Thursday
Shoulders and core
Overhead Barbell Press 95 8x3
cable shoulder press 45 10x3
Arnold press 35 8x3
dumbbell front raises 20 8x3
ab roller 15x3
leg raise 15x3
incline sit up 25lbs 15x3
ab machine coaster 20lbs 15x3
cable crunch 80lbs 15x3
cable woodchops 70lbs 15x3
Breakfast burger
Snack 2 scoops protein
Lunch 2 cups carne guisada tortilla chips 60 grams estimate +/- 20 chips
Snack 2 scoops protein
Diner bake chicken thigh 1 cup wild rice 1 cup corn
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Friday Leg Day
Squat 315 10x3
Walking Lunges 30lbs dumbbells
Inner thigh machine 120 10x3
Outer thigh machine 150 10x3
Deadlift 185 10x3
Step ups on Hack Squat 100 10x3
hip thrust machine 140 10x3
Smith machine calves 140 12x3
Leg Press 360 10x3
Leg curl 145 8x3
Leg Extension 165 8x3
Breakfast 2 slices of daves bread 2 oz turkey breast 2 fried eggs 2 strips of bacon
Snack 2 scoops protein
Lunch leftover baked chicken thigh and air fried tender cup broccoli and .5 cup of wild rice
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Monday
Breakfast scoop of protein 2 fried eggs daves bread toast
Snack Chicken Fajita taco
Shoulders
Dumbbell Reverse Fly 35 8x3
Military Press 50 8x3
Dumbell lateral raise 25 10x3
Dumbbell Shrugs 50 10x3
Upright Row 35 8x3
Standing Wrist Curl 35 10x3
Seated reverse grip wrist curl 20 10x3
Lunch Double meat Hungerbuster jr small blizzard
snack 2 boiled eggs
Mixed nuts
Dinner 3oz beef fajita 3oz chicken fajita cup of mexican rice and cup of beans
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Tuesday
Breakfast burger
Chest Day
Barbell Bench 155 8x3
Incline Bench 135 8x3
Dumbbell Fly 45 10x3
Low Cable crossover 45 8x3
Triceps cable rope 45 8x3
Triceps dips bench 15x3
Snack 2 scoops protein
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