Macros

[wolves42]

What is the best way to put together macros? I weigh 190 pounds and am trying to bulk up. Should I be taking in at least 190 grams of protein? And what are all good foods that will help?

Thanks

[-KJ-]

What is the best way to put together macros? I weigh 190 pounds and am trying to bulk up. Should I be taking in at least 190 grams of protein? And what are all good foods that will help?

Thanks

Welcome bro!

Age, bf% etc will all play a part on how's my cals you need!

190lb guy at 10% will need more than a 190lb guy at 20%.

There is a food sticky at the top of the page with macros listed!
Protein - lean red meat, chicken, fish, etc
Fats - nuts, olive oil, fish oils, etc
Carbs - oats, sweet potato, potatoes, brown rice etc

Get a diet posted up it would be easier to help you then! GL

[wolves42]

Welcome bro!

Age, bf% etc will all play a part on how's my cals you need!

190lb guy at 10% will need more than a 190lb guy at 20%.

There is a food sticky at the top of the page with macros listed!
Protein - lean red meat, chicken, fish, etc
Fats - nuts, olive oil, fish oils, etc
Carbs - oats, sweet potato, potatoes, brown rice etc

Get a diet posted up it would be easier to help you then! GL

Thanks man I will take a look at the sticky! How can I check my bf%? I am on the road a lot in hotels. Thanks

[-KJ-]

Check it with a bf calipers or go get it tested with bod pod! You can post pictures here in shirts and get a pretty good estimate which is a great place for starting!

[wolves42]

Cool man thanks!

[-KJ-]

Its hard to tell your bf from that picture... Id say 17-18%.

So calories id start you at 2300 (maintenance) roughly. I realise you want to bulk but if I were you I would cut until you reach sub 12%.

Macro split is up to yourself. 40/40/20 is a good starting point.

[wolves42]

Ok yea that's what I will do then. So 2300 is what i should aim for a day even if I am working out about 4 days a week? The 2,300 isn't adding the 500 for bulking or subtracting the 500 for cutting?

[-KJ-]

Ok yea that's what I will do then. So 2300 is what i should aim for a day even if I am working out about 4 days a week? The 2,300 isn't adding the 500 for bulking or subtracting the 500 for cutting?

No it isnt taking into account cutting or bulking but depending on how quick you want results id eat at 2300cals and get a deficit from lifting and cardio. When fat loss slows then you can cut calories. It is your choice though.

Yes everyday for the beginning and see how it goes for you. You could cut the PWO carbs from your diet on non workout days if you want.

[wolves42]

Alright man what all supplements would you run during this I'm taking a plant protein right now and a creatine hcl. Thanks

[-KJ-]

Remember supplements are exactly that, a supplement to what you should eat.

Normally I take:
fish oils, multivitamin, b12, vitamin c
Whey protein, creatine, glutamine, BCAAs

[wolves42]

Remember supplements are exactly that, a supplement to what you should eat.

Normally I take:
fish oils, multivitamin, b12, vitamin c
Whey protein, creatine, glutamine, BCAAs

Oh that's good do you take any pre workouts or is that what the b12 is for?

[-KJ-]

B12 is just vitamin b12. Read austenites vitamin guide!!

No pre workout mostly oats and maybe an orange 20 min before!

[wolves42]

B12 is just vitamin b12. Read austenites vitamin guide!!

No pre workout mostly oats and maybe an orange 20 min before!

Will do man thanks!

[-KJ-]

Will do man thanks!

No problem. Good luck.