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IanLMT
04-21-2015, 08:27 PM
Hey all! Okay, Previously I havent been tracking macros, just going by food volume (aka a fits sized portion of carb, veggie and protein each per meal)...

I want to hone in more on my macros,

Here are my stats:

Age:29
height: 66 inches
Activity level: high (4days/week plus very physical job...Massage Therapy)
current weight: 165lbs/75kg (gained from 130)
bodyfat: not sure

Goal: lean gains (ie trim some of the excess body fat with HIIT and nutrition and continue gains)

My research has led me here so far:

Protein: 1.2g /kg = 75*1.2= 90 g protein/day
Carbs: 7g/kg = 75*7= 525g carbs/day
Fats: 3.5g/kg = 75*3.5 = 262.5g fat/day

RMR: 1753kcal/day

BMR: 1656kcal/day

Calories Recommended: 3400kcal/day



How does this look? Any feedback would be greatly appreciated!

LarsBoyd
04-21-2015, 08:34 PM
protein too low and carbs too high. make protein like 170g

magician27
04-21-2015, 08:42 PM
moar protein.get at least 130 gr. for a guy of your size 525 carbs sounds heck of a bunch

IanLMT
04-21-2015, 08:49 PM
protein too low and carbs too high. make protein like 170g

So more like 2.2g/kg bodyweight? I thought the optimal range was 1.5-2g/kg?.... Since excess is stored as fat?

And roger that on carbs, so more like 5g/kg instead of the upper threshold of 8ish?

375g?

Mrpb
04-22-2015, 01:10 AM
Set protein at 2 gram per kg.


Since excess is stored as fat?

Unlikely to happen in the real world. However, consuming too many calories will lead to fat storage.

Aim for 2 pounds weight gain per month.

IanLMT
04-22-2015, 08:58 AM
Set protein at 2 gram per kg.


Unlikely to happen in the real world. However, consuming too many calories will lead to fat storage.

Aim for 2 pounds weight gain per month.

Thanks much!!