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RoboDint
RoboDint g lex fowler
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2018
Posted

I got my macro calculations from @mealplan(this site's mealplan) and put protein at 2 and fat at 0.55, it said I should try to eat:

calories: 2163

protein: 151grams

fat: 41grams

carbs:297grams

I am 13, 151cm tall, 81 pounds and around 7% bodyfat. I am trying to gain muscle and weight. I have been doing long distance running once a week every week (apart from holidays) since i was 12. 

I want to know if my macro goal should be changed. 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RoboDint

I got my macro calculations from @mealplan(this site's mealplan) and put protein at 2 and fat at 0.55, it said I should try to eat:

calories: 2163

protein: 151grams

fat: 41grams

carbs:297grams

I am 13, 151cm tall, 81 pounds and around 7% bodyfat. I am trying to gain muscle and weight. I have been doing long distance running once a week every week (apart from holidays) since i was 12. 

I want to know if my macro goal should be changed. 

It's a good starting point, but get ready to increase it as you get older and your metabolism starts increasing! I'd suggest you get a bit more fat in your diet if you can. Probably only need to shoot for around 120g of protein at your weight at the moment, and then you can increase it as you get heavier.

 

Carbs are fine because you're lean already. So the only changes I would make is drop the protein to around 110g-120g, (even at 120g you'd be getting more than 1.5g protein per pound of lean body weight which is more than enough) and make up for those lost calories with an extra 10-20g fat. So maybe something like...

 

Protein: 115g (460 Calories)

Carbs: 300g (1200 Calories)
Fat: 55g (495 Calories)

 

Total Calories = 2155

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RoboDint
RoboDint g lex fowler
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2018
Posted

Thanks scott, now I can start taking my training to the next level without having to worry if what I am eating is right.

Its amazing to have a youtuber so big, that helps other people in other countries.

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: RoboDint

Thanks scott, now I can start taking my training to the next level without having to worry if what I am eating is right.

Its amazing to have a youtuber so big, that helps other people in other countries.

 

Right on man, just make sure it is quality most of the time, but enjoy yourself at your age too, you can probably get away with eating a few more things that are 'bad' haha. But yeah try to make it mostly good choices 💪 

 

I do my best bro! That's been my goal from the start. Teaching fitness around the world 🙌 ðŸ˜Š 

Need 1 on 1 coaching? Send me a direct message to learn more!
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