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New Need help with Macros

Doing 90 day transformation need help with diet

tommy805
tommy805 g Tomas Zepeda
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2018
Posted

Hello everyone and thank you for taking a look, so i am 17 years old am 5'7 188 pounds 28% body fat i am over weight and want to lose fat while gaining muscle i have a program i will be following which will have me work out 7 days a week but i know that without a meal plan i wont get any where so i used the calculator and want someone to let me know if this is correct:

Protein:135G

Carbohydrates:634G

Fat Intake:47G

Total Calories:3498

Thank You 

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: tommy805

Hello everyone and thank you for taking a look, so i am 17 years old am 5'7 188 pounds 28% body fat i am over weight and want to lose fat while gaining muscle i have a program i will be following which will have me work out 7 days a week but i know that without a meal plan i wont get any where so i used the calculator and want someone to let me know if this is correct:

Protein:135G

Carbohydrates:634G

Fat Intake:47G

Total Calories:3498

Thank You 

@tommy805 First off.. if your plan has you working out 7 days a week.. you might want to change it a little bit. It depends how intense the workouts are. You want to have at least one rest day really, but if one of the days is just cardio or abs or the workouts are quite short and not all super intense, then 7 days might be OK.

 

For your macros.. did you get those numbers from the @mealplan page? The total calories sound accurate. But I'd suggest more protein (1.2g - 1.5g per pound of lean body weight) and more fat. Carbs can probably be higher at your age with your metabolism probably through the roof.. but maybe still dial them back a little bit, especially if cutting.

 

Also, don't cut too much. Probably once you get to around 20% or just under, try getting into a bulk. Right now with the excess body fat you can probably gain muscle and lose fat in that deficit, but eventually you will need a surplus and you want to make the most of your time when you're young to build mass.

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