Hey community!

I've recently calculated my macros but I'm a little bit unsure about the final touch aka manipulation.

 

my attributes:

• Weight: 163 lbs
• Body fat%: around 17 (you can see my abs (6 of 'em) under good light conditions)
• Fat weight: 27,71
• Lean weight: 135,29
• BMR: 1850 (6-7 days gym per week) -> BMR in Motion: 2900-3000 ???
• Calculation for muscle gaining: 2800 calories

Macros:

• Protein: 203g = 812 calories
• Fat: 68g = 612 calories
• Carbs 325g = 1300 calories

Manipulated macros:

• Carbs: 250g (1000 calories)
• Protein: 230g (920 calories)
• Fat: 80g (720 calories)

 

 

 That's it :D

I hope someone can tell me if this seems good. If not I would love to hear some advise what I could change!

Have a nice weekend guys and greetings from (cold and rainy) Germany :D                   

Hey @Ypso99! You have done a great job manipulating your macros.. however, if you are burning 2900-3000 calories when training.. then you need to be eating more than 2800 calories if you are looking to gain muscle. That being said.. you can defnitely try these calories/macros for 1-2 weeks and see what happens.. if your weight goes up, then stick with it until you hit a wall.. but if your weight doesn't go up, then increase it by about 200-300 calories.

 

Have you been following these macros at all yet?

Hey @scott_herman! I haven't been following these macros yet. However I'll increase my amount of consumed calories. 3000 seems fine. I'll keep you posted about the results of my macros! Thanks as always Scott!