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  1. #1
    justo's Avatar
    justo is offline Associate Member
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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??
    Last edited by justo; 02-17-2015 at 12:42 PM.

  2. #2
    Wintermaul's Avatar
    Wintermaul is offline Junior Member
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    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?

  3. #3
    GirlyGymRat's Avatar
    GirlyGymRat is offline Knowledgeable ~ Respected Female Leader ~
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    Quote Originally Posted by justo
    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??
    Your protein grams seems low. Did u mean 142 grams of protein?

  4. #4
    bethdoth's Avatar
    bethdoth is offline Knowledgeable Member
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    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.

  5. #5
    RaginCajun's Avatar
    RaginCajun is offline Pissing Excellence!
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    Quote Originally Posted by GirlyGymRat View Post
    Your protein grams seems low. Did u mean 142 grams of protein?
    read again, that was per meal.

    diet looks good, just need to run it and see how your body responds.

    sorry for getting back so late

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