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With a lot of help from Uhit I've worked out my macros tell me what you guys think
Stats
Age:25
Weights:161lbs
13% body fat
My goals is to gain lean body mass
With my current stats my calorie intake to gain is 2800 cals
I'm using 325g carbs - 1300cals
210g protein - 840cals
78g fats - 702cals
Over 5 meals a day I will be consuming
65g carbs 42g pro 15.6g fat Is this okay??
I dont know why you havent got any response to your post, but please bump if you need further help.
You seem very light-weight, how tall are you?
You macros and cals-calculation seem good from my point of view. How much above maintenance are 2800cals for you?
Your protein grams seems low. Did u mean 142 grams of protein?Quote:
Originally Posted by justo
Looks good to me at 13% that was 140 pounds of lean mass times 1.5 the suggested may protein intake that's 210g of protein. Next is the carbs and fat 46.4% carbs and 25.07% fat. I might lower the fat to 20% and increase the carbs. So now you have the calories and macros... the next thing is getting the proper foods to make up this food intake. How do plan to track this? Then there is the question of complex carbs and simple carbs....good fat and bad fat. If all your carbs are sugar from sweet foods ie candy and cakes and all your fat is from meat then you need to adjust. Eat sweat taters, nuts, brown/wild rice for good carbs and nuts, avocados, samon/tuna. Good luck. Post up what you consumed in a day with macros, maybe someone can help out.
read again, that was per meal.Quote:
Originally Posted by GirlyGymRat
diet looks good, just need to run it and see how your body responds.
sorry for getting back so late