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.

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.