I’m fed up looking at the scale and not seeing it move, either the scales are broke or I’m not eating enough. Time to stock up, and follow a meal plan.
I’m currently 187lbs, I’m not following a meal plan at the moment but I’m estimating I’m eating around 2500 cals a day, maintaining my weight.
Weight = 187lbs
BMR = 2010
LMB = 145
Age = 20
Goal = Hypertrophy / Bulk
Macro Cycle Diet is it, 40:40:20 (other any other recommendations?)
Calculating total calories however is giving me a sore head, so many protocols and recommendations out there available it’s a head spin. I’ve listed a few below.
- CT’s lean bulking protocol is LBM of 150lbs = 3037 kcals
- (Weight x 18) is another = 3330 kcals
- CW’s recommendations is LBM in lbs x 16 = 2320 kcals
Tossing between CT’s and (Weight x 18), Here’s an example of the marcounits for the (Weight x 18) protocol, any thoughts on this please?
************ Protien 40% ************
Total daily protein intake in calories
(3330 x .40) = 1332cal
Total daily protein intake in grams
(1332 / 4) = 333g
Amount of protein needed at each meal
(333 / 5) = 66.6g
************ Carbs 40% ************
Total daily protein intake in calories
(3330 x .40) = 1332cal
Total daily protein intake in grams
(1332 / 4) = 333g
Amount of protein needed at each meal
(333 / 5) = 66.6g
************ Fats 20% ************
Total daily protein intake in calories
(3330 x .20) = 666cal
Total daily protein intake in grams
(666 / 9) = 74g
Amount of protein needed at each meal
(111 / 5) = 14.8g