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  • Posted On: 04-16-18, 12:27 pm (EDT) #1

    My daily calories and macros

    April 16, 2018, 12:27 pm

    My info:

    1. Age: 18

    2. Height: 190 cm

    3. Weight: 109,4 kg / 241 pounds

    4. Body Fat %: 15,2 %

    5. Goal: Lean Muscle Gain

    6. How long you have been exercising: 3 years ago I went to the gym actively for an year, but then I quit. Today I started the "Push, Pull, Legs"-workout

    7. Daily calories: BMR is 2400 calories (according to the calculator on this website)

    8. Daily macros in grams (protein, carbs, fat): ?

    9. Injuries or restrictions: Nothing

     

    Hi all,



    I started going to the gym today and I'm trying to build my own meal plan. The problem is that I'm so confused about everything.

    I watched the "Building your meal plan!"-video and tried to calculate my daily calories and macros. According to my calculations I need 3557 calories per gym day (I counted the surplus +500 calories already) and the macros are following: protein 307 g, fat 103 g and carbs 352 g. First of all, those numbers seem crazy to me. On daily basis, I haven't been able to hit that high grams of protein (poor student life is hitting hard😅 ). Also that amount of carbs seem too high to me. (Screenshots of the calculator are below)

    So my first question is that are those reasonable numbers? I'm doing the "Push, Pull, Legs"-workout (just started today) so is the calorie intake, 3557 calories per gym day, even enough? And if it is, what should my macros be? If it isn't, what should my daily calories and macros be? I'm really confused about everything. The second question is that how much calories should I eat on rest days and what should my macros be on those days?

    Thanks in advance, maybe I'm just really stupid and can't figure this out myself. And by the way, @scott_herman , love your videos and they are so inspiring. I'm even thinking to start going to the gym in the mornings, thanks to your vlogs. They have really helped me to start going to the gym again.


    Sincerely Olli

     

  • Posted On: 04-16-18, 12:53 pm (EDT) #2

    My daily calories and macros

    April 16, 2018, 12:53 pm
    Posted by: Olkky

    My info:

    1. Age: 18

    2. Height: 190 cm

    3. Weight: 109,4 kg / 241 pounds

    4. Body Fat %: 15,2 %

    5. Goal: Lean Muscle Gain

    6. How long you have been exercising: 3 years ago I went to the gym actively for an year, but then I quit. Today I started the "Push, Pull, Legs"-workout

    7. Daily calories: BMR is 2400 calories (according to the calculator on this website)

    8. Daily macros in grams (protein, carbs, fat): ?

    9. Injuries or restrictions: Nothing

     

    Hi all,



    I started going to the gym today and I'm trying to build my own meal plan. The problem is that I'm so confused about everything.

    I watched the "Building your meal plan!"-video and tried to calculate my daily calories and macros. According to my calculations I need 3557 calories per gym day (I counted the surplus +500 calories already) and the macros are following: protein 307 g, fat 103 g and carbs 352 g. First of all, those numbers seem crazy to me. On daily basis, I haven't been able to hit that high grams of protein (poor student life is hitting hard😅 ). Also that amount of carbs seem too high to me. (Screenshots of the calculator are below)

    So my first question is that are those reasonable numbers? I'm doing the "Push, Pull, Legs"-workout (just started today) so is the calorie intake, 3557 calories per gym day, even enough? And if it is, what should my macros be? If it isn't, what should my daily calories and macros be? I'm really confused about everything. The second question is that how much calories should I eat on rest days and what should my macros be on those days?

    Thanks in advance, maybe I'm just really stupid and can't figure this out myself. And by the way, @scott_herman , love your videos and they are so inspiring. I'm even thinking to start going to the gym in the mornings, thanks to your vlogs. They have really helped me to start going to the gym again.


    Sincerely Olli

     

    If those stats are accurate with weight, height and bf then yes you are on the right track. As far as protein goes I go by .8-1g per pound of weight. I don't buy eating anything more. The excess can be added to you carbs or fats. If your body type is not carb friendly then put some towards fat and extra towards protein. On your off days eat at maintenance to help keep the fat gain minimal. On you calculater though you need 3966 calories not 3557.

     

     

     

  • Posted On: 04-16-18, 1:59 pm (EDT) #3

    My daily calories and macros

    April 16, 2018, 1:59 pm

    Okay, thank you so much for clearing this up. And yeah I didn't see that 3966 calories on the calculator😅 and 3557 calories comes from my calculations I made with the help of the "Building your meal plan"-video so that was confusing.

  • Posted On: 04-16-18, 6:17 pm (EDT) #4

    My daily calories and macros

    April 16, 2018, 6:17 pm

    Hi Scott,

     

    I love your website and all of your YouTube videos.  Keep up the great work. 

     

    My Info:

     

    25yrs old

    173 pounds

    5ft 11in

    approx 17% Body fat

    Goal: Lean Muscle Gain

    How long have i been excercising: absoulte beginner lol

     

    I followed your meal plan and I got all my macros but i feel like they are off.  Maybe i did something wrong?

     

    BMR at rest: 1,888

    BMR in motion: 2,548

    Fat weight: 30 pounds

    Lean weight: 145 pounds

    Avg Bmr: 2,218

     

    Macros:

     

    217g protein

    238g carbs

    72g fat

     

    Are these correct?  Also i am an absolute beginner to weight training.  I was 230 pounds back in March 2016 and i got my weight down to 173 mostly from walking and just watching what i put in my mouth.  I am wondering how many days a week i should workout as a beginner.  My goal is to gain lean muscle mass with adding very little fat, so what should my calorie surplus be to achieve that goal?  Do i have a caloric surplus on non workout days?  One of the activities i enjoy are long walks at my local park which usually last about 2 hours, if i do this on days i dont go to the gym do i still need to maintain a caloric surplus?  My final question is that i read a lot about "newbie gains" being a beginner am i more likely to gain lean muscle with little fat without trying that hard?  I am just confused about the concept of body recomposition.  After 6 months of training as a beginner do you think i will need to buy all new pants becasue of my body changing size?  Thanks for all of your great content.  You rock!

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