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djwelch
01-09-2011, 08:36 AM
Hi, I've been lurking around here reading up a bit and have decided to try and gain weight, hopefully in the form of muscle. I have an office job, but I'm moderately active; I walk about 3 miles a day and go to the gym for 1 hour of cardio and 1/2 an hour of weights every other day. I want to reduce the amount of cardio I do and start lifting heavier weights. I'm 29, 5'7" and my current weight is 56 Kg. According to my scales my body fat is 9%, muscle mass 50%; I don't have very much muscle at all.

Using these numbers I've looked at the macros sticky and have calculated as follows:
LBM = 50.96
BMR = 1470.74

using the formula which the sticky says is most accurate.

Multiplying by 1.4 for the moderately active lifestyle, my total calorie expenditure is probably around 2060, increasing by 10% for weight gain, this gets me to around 2264 calories.

I have calculated total protein needed per day at 1.35 grams per LBM, which is 68.8g.
Fat, at 1g per total weight is 56g per day.
For carbohydrate, I've got (2264 - (68.8*4 + 56*9))/4 = 371.44g.

So my macros are:
Protein: 68.8
Carbohydrates: 371.44
Fat: 56

Does this seem right?

I can get to 68g, 344g, 43g of protein, carbs and fat, but I'm working on the rest.

PS, sorry if this post is a bit critique my diet, I'm just looking for some kind of confirmation that these macros would be ok.

CHRIS925
01-09-2011, 08:40 AM
I don't have time to read thru this but your protein is too low. I believe the mistake is that you used your LBM in kilos instead of lbs. Recalculate using lbs.

-C

coopermax
01-09-2011, 08:41 AM
more protein, and more fats, lower the carbs to make it work...then obviously, a calorie surplus above main will result in BIGGER, and a deficit below main will make you smaller....

heytred
01-09-2011, 08:44 AM
Hi, I've been lurking around here reading up a bit and have decided to try and gain weight, hopefully in the form of muscle. I have an office job, but I'm moderately active; I walk about 3 miles a day and go to the gym for 1 hour of cardio and 1/2 an hour of weights every other day. I want to reduce the amount of cardio I do and start lifting heavier weights. I'm 29, 5'7" and my current weight is 56 Kg. According to my scales my body fat is 9%, muscle mass 50%; I don't have very much muscle at all.

Using these numbers I've looked at the macros sticky and have calculated as follows:
LBM = 50.96
BMR = 1470.74

using the formula which the sticky says is most accurate.

Multiplying by 1.4 for the moderately active lifestyle, my total calorie expenditure is probably around 2060, increasing by 10% for weight gain, this gets me to around 2264 calories.

I have calculated total protein needed per day at 1.35 grams per LBM, which is 68.8g.
Fat, at 1g per total weight is 56g per day.
For carbohydrate, I've got (2264 - (68.8*4 + 56*9))/4 = 371.44g.

So my macros are:
Protein: 68.8
Carbohydrates: 371.44
Fat: 56

Does this seem right?

I can get to 68g, 344g, 43g of protein, carbs and fat, but I'm working on the rest.

PS, sorry if this post is a bit critique my diet, I'm just looking for some kind of confirmation that these macros would be ok.
So LBM = 50.69 kg, right?

Generally the rule is 1g of protein per lb of LBM... so 50.69 x 2.2 = ~112g of protein. Some people even suggest going higher than 1g per lb when bulking... I don't have tons of experience on the subject though. I'd say go with at least 112g and recalculate carbs around the updated macros and you should be golden.

djwelch
01-09-2011, 08:55 AM
Thanks for all your responses, I've upped the protein to 2.2 and also upped the fats so my macros are now:

Protein - 112.11
Fat - 67.2
Carbohydrate - 302.92