Its a little long but if you have time check it out, also feel free to ask me any questions you might have. Humberto ask so I thought Id make a post giving a brief breakdown of macro counting that Ive been doing for my bulk and cutting cycles its basically an IIFYM (if it fits your macros) style of eating. I dont really like calling it a diet because this is a sustainable way to eat and allows freedom. (I had in-n-out the other day cause I could)! Ok so macros or macronutrients are broken down into 3 categories in your body, FAT, PROTIEN, and CARBS. 1gram prot = 4 cals 1gram carbs = 4 cals 1gram fat = 9 cals 1gram alc = 7 cals < just thought Id add it. These make up the majority of your diet, it doesnt matter if its a burger and fries from in-n-out or chicken and rice its still going to get broken down into those 3 macros (fat, prot, carbs). Now the quality of those can be different but youre basically trying to control the ratios you ingest. Next youre going to want to find out your BMR (basal metobolic rate). The amount of cals you burn in everyday life. Mine is 2,940cals a day to maintain my current weight. Find yours here: freedieting/tools/calorie_calculator.htm After that add or subtract cals to bulk or cut, (I dont recommend more than 500 either way, youll gain too much fat or lose too much muscle if you do and in truth the slower the better). So for me Im 200lbs general rule is 1g of protien per pound, and .25-.5g per fat. So at 2940cals a day for me its: 200g prot = 800 cals (200x4=800) 100g fat = 900 cals (100x9=900) 310g carbs = 1240 cals too fill in the rest. Found by: 800+900=1700cals Daily intake 2940-1700=1240cals 1240/4(cal in a gram of carbs)=310g In a way its advanced calorie counting BUT where it matter is the ratios you taking in that tradition calorie counting doesnt track. 200g prot = ~30% of diet 310g carbs = ~ 40% of diet 100g fat = ~ 30% of diet (remember your fats should be made from healthy sources olive oil, avocado, almonds etc...) this isnt my current ratios just a basic breakdown Im doing 20F/40P/40C currently. Last 2 thing you need is a tracking app I use myfitnesspal and hear tapntrack is good too. The other which is optional but highly recommended is a food scale, youd be surprised how little or how much you might actually be eating, this just helps accuracy. Thats the basic breakdown.
Posted on: Wed, 19 Mar 2014 06:13:51 +0000
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