I can give the information you need. Let's just say i am dumb. But, I need someone to help me with my macros.
Age-23
Wt-158-165lbs
Ht- 5 feet 9 inches
Activity - Go to gym 5 days a week (1 hr to 1 hr and 30min each session) . Sometimes, I do light cardio for about 10mins on eleptical intervals.
Rest of the time I just stay home. I don't go to college atm. But, returning to school this summer.
At home, Sitting and using computer LOL.
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05-13-2013, 10:06 PM #1
Can someone create a simple macros for me? (Not trolling serious)
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05-13-2013, 10:17 PM #2
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05-13-2013, 10:23 PM #3
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05-13-2013, 10:31 PM #4
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05-13-2013, 10:32 PM #5
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05-13-2013, 10:40 PM #6
1-1.2g of protein per pound of body weight
0.45g (minimum) of fat per pound of body weight
carbs make the rest...
Eat at a 10-20% calorie surplus if you want to bulk.
Eat at a 10-20% calorie deficient if you want to cut.
alternatively..
read the ****in' stickies..Last edited by Maxpowers88; 05-14-2013 at 04:53 AM.
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05-13-2013, 11:08 PM #7
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05-14-2013, 12:58 AM #8
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05-14-2013, 03:06 AM #9
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05-14-2013, 03:35 AM #10
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05-14-2013, 04:38 AM #11
- Join Date: Mar 2011
- Location: Trois-Rivieres, Quebec, Canada
- Age: 41
- Posts: 681
- Rep Power: 429
Protein : about 150g (rounded the ,82g/lbs)
Fat : about 75g (rounded the ,45g/lbs)
Carbs : go with the amount you prefer
Calories : 600 from protein (4 x 150), 675 from fat (9 x 75)
I don't know your calories goal and your good preference but you start at 1275 calories. Eat those calories from minimally processed food and have fun with your leftover calories !
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05-14-2013, 04:48 AM #12
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05-14-2013, 04:53 AM #13
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05-14-2013, 05:00 AM #14
- Join Date: Mar 2011
- Location: Trois-Rivieres, Quebec, Canada
- Age: 41
- Posts: 681
- Rep Power: 429
No no sorry, this is not what I meant. English is not my first language. What I meant is he can eat more protein or more fat or the carbs he want. He can eat sweet potatoes, oats, pastas, bread, fruits, veggies or legumes. I should have put more details. He can mix it the way he want. If he prefers bananas and kashi cereal for carbs, than go for it !
Is it making more sense ?
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