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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 hardπŸ˜… ). 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 hardπŸ˜… ). 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 calculatorπŸ˜… 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!

  • Posted On: 04-24-18, 1:23 am (EDT) #5

    My daily calories and macros

    April 24, 2018, 1:23 am
    Posted by: conradb92

    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!

    Congrats on the weight loss man, that is awesome losing almost 60lbs!! Your macros calculations actually look pretty good for a lean bulk! To be honest, if you are 5'11 I think you will need more calories though, so all those numbers will need to go up a little bit. When you used the calculator on the @mealplan page, did you choose an activity level? That will change how many calories you need.

     

    I think the Cheat & Recover will be good for you. Just make sure you run through it as a beginner first, so no cheats for the first month as you get used to the training. Following that kind of PPL split will help you put a good amount of focus into each body part - https://muscularstrength.com/cheat-and-recover

     

    You do still want to be in a surplus on your off days. You just might want to reduce carbs when you aren't training. This includes the days when you go for those long walks. And yes you can expect newbie gains if you get the diet and training right! You still need to watch what you eat and train hard to maximize them though. There's a good chance you will need new clothes soon depending on how many gains you make 😁 πŸ˜Ž 

  • Posted On: 04-24-18, 1:28 am (EDT) #6

    My daily calories and macros

    April 24, 2018, 1:28 am
    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 hardπŸ˜… ). 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

     

    Hey Olli. I think Aaron is right, you are on the right track! Protein is so high because you are a pretty big dude from your numbers haha. Which is good! Does it need to be that high? No probably not. Getting about 250g is probably OK while you're in a surplus (about 1g per pound of bodyweight). Because you are tall and nearly 250lbs, you are going to need a lot of food to grow, so 3500 calories actually sounds like maintenance for you to be honest haha. Probably not what you want to hear πŸ˜‚ 

     

    Do you know what kind of macros you get on a daily basis to maintain? That will help you know whether or not you actually will be able to gain weight with 3500 calories. It partly comes down to metabolism and that can change from person to person.

     

    Glad you are enjoying the videos too man! You going to hit Cheat & Recover in the mornings or stick with PPL for now?

  • Posted On: 04-25-18, 3:48 pm (EDT) #7

    My daily calories and macros

    April 25, 2018, 3:48 pm
    Posted by: Scott_Herman

    Congrats on the weight loss man, that is awesome losing almost 60lbs!! Your macros calculations actually look pretty good for a lean bulk! To be honest, if you are 5'11 I think you will need more calories though, so all those numbers will need to go up a little bit. When you used the calculator on the @mealplan page, did you choose an activity level? That will change how many calories you need.

     

    I think the Cheat & Recover will be good for you. Just make sure you run through it as a beginner first, so no cheats for the first month as you get used to the training. Following that kind of PPL split will help you put a good amount of focus into each body part - https://muscularstrength.com/cheat-and-recover

     

    You do still want to be in a surplus on your off days. You just might want to reduce carbs when you aren't training. This includes the days when you go for those long walks. And yes you can expect newbie gains if you get the diet and training right! You still need to watch what you eat and train hard to maximize them though. There's a good chance you will need new clothes soon depending on how many gains you make 😁 πŸ˜Ž 

    Thanks for the response!  WHen i used the calcualtor on the meal plan page for the activity page i set it at little to no activity due to the fact that i sit in my office all day.  I walk between 10,000-15,000 steps daily if that means anything.  Not sure if i should set my activity level to moderate activty or light activity.  What is a healthy range for daily sugar intake?

  • Posted On: 04-26-18, 12:02 am (EDT) #8

    My daily calories and macros

    April 26, 2018, 12:02 am
    Posted by: conradb92

    Thanks for the response!  WHen i used the calcualtor on the meal plan page for the activity page i set it at little to no activity due to the fact that i sit in my office all day.  I walk between 10,000-15,000 steps daily if that means anything.  Not sure if i should set my activity level to moderate activty or light activity.  What is a healthy range for daily sugar intake?

    So you don't workout at all? I thought because you said you were a beginner to weight training that you were going to start hitting the gym, no? If you are going to be training, that will take your activity level up.. so it just depends which program you are thinking of following, but it's more than likely you will need to change to moderate activity at least.

     

    I'm not sure of the exact guidelines, but I would say around 10-15% of total calories from sugar is fine, and that's probably conservative too. To be honest, I wouldn't worry about it too much just so long as your sugar sources are mainly fruits and vegetables and whole foods, and that your sugar isn't coming from processed junk. Personally I don't track my sugar super closely because I know for the most part it's coming from fruits and veges and there's nothing wrong with that 😊 

  • Posted On: 04-30-18, 4:19 pm (EDT) #9

    My daily calories and macros

    April 30, 2018, 4:19 pm

    Hi Scott,

    Thanks a lot for clearing that up for me, now it starts to make sense to me.😁 My daily macros for about a week have been 350-450 grams of carbs, 240-300 grams of protein and 100-130 grams of fat depending on if I have gym day or rest day. So that 250 grams of protein sounds very good amount for me. I have also eaten 3900-4000 calories per day for lean muscle gain and on rest days I eat 3400-3500 calories.

    Even though it has been only a week, I already feel more balanced with my calories and I'm feeling better.😊 I have also already loss body fat and gain muscle mass in just two weeks (even though the change is small).πŸ˜‚ 

    I'm going to stick with the PPL for three months because in July I'm going to join the army (it's a mandatory thing in Finland, otherwise I would just hit the gym like I normally would). When I'm doing my military service, I'm going to start the C&R. Gym is life, man, so I can't abandon it even though it's gonna be a rough time either way.πŸ˜‚ Now I just need to get more strenght and improve my endurance.πŸ’ͺ πŸƒ 

  • Posted On: 05-01-18, 12:41 am (EDT) #10

    My daily calories and macros

    May 1, 2018, 12:41 am
    Posted by: Olkky

    Hi Scott,

    Thanks a lot for clearing that up for me, now it starts to make sense to me.😁 My daily macros for about a week have been 350-450 grams of carbs, 240-300 grams of protein and 100-130 grams of fat depending on if I have gym day or rest day. So that 250 grams of protein sounds very good amount for me. I have also eaten 3900-4000 calories per day for lean muscle gain and on rest days I eat 3400-3500 calories.

    Even though it has been only a week, I already feel more balanced with my calories and I'm feeling better.😊 I have also already loss body fat and gain muscle mass in just two weeks (even though the change is small).πŸ˜‚ 

    I'm going to stick with the PPL for three months because in July I'm going to join the army (it's a mandatory thing in Finland, otherwise I would just hit the gym like I normally would). When I'm doing my military service, I'm going to start the C&R. Gym is life, man, so I can't abandon it even though it's gonna be a rough time either way.πŸ˜‚ Now I just need to get more strenght and improve my endurance.πŸ’ͺ πŸƒ 

    That is great @olkky! Lots of calories for lots of gains 😁 Small progress is still progress too!

     

    That makes sense. The PPL program will still be hardcore, and at least in terms of volume it will get you prepared for Cheat & Recover. It will definitely help you in both the strength and endurance departments too. Just what you need! Train hard man and let us know if you need anything else!

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