I've calculated my caloric intake to 3250 calories because I'm deciding to bulk.
I'd like to gain around 20-25 lbs before cutting and wanted to know what a good % of my macros to do.
Should I do something like a typical 30/40/30 or would a different amount help to meet my specific needs? Thanks brahs
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Thread: Help determine Macros (Reps)
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11-01-2013, 07:09 AM #1
Help determine Macros (Reps)
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11-01-2013, 07:15 AM #2
- Join Date: Sep 2010
- Location: New York, New York, United States
- Posts: 52,345
- Rep Power: 323442
Macronutrient Intake
Protein: ~0.6 to ~0.8 grams per pound of bodyweight -- the highest amount justified by research.
Fat: ~0.45 grams per pound of bodyweight -- the lowest amount implied by clinical observation.
Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research.
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11-01-2013, 09:58 PM #3
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11-01-2013, 10:01 PM #4
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11-01-2013, 10:29 PM #5
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11-01-2013, 10:41 PM #6
- Join Date: Jan 2010
- Location: San Diego, California, United States
- Posts: 70,344
- Rep Power: 138218
Here is a basic calculator for finding our your maintenance caloric needs, please keep in mind that this is only a basic estimation for determining your caloric needs . Heres what to do…
Eat at the number that it gives you
Weigh yourself before to get a baseline/starting number
Make adjustments based off of rate of gain/loss after a few days.
http://iifym.com/iifym-calculator/
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