Clean Bulk and Cut PART 2 | Calculating Your MacrosFollowing up from my previous post on calculating the calories and macros you need for a successful cut or fat loss diet, I decided to continue in the same clean bulking macros and write a similar blog on estimating calorie and macro needs for bulking. Macros are protein, carbs and fat. They are what bulikng body needs for energy, recovery and day to day function, and each has a certain clean bulking macros value. Winstrol supplement reviews and carbohydrate have 4 calories per gram, fat has 9 calories maros gram. Bulking refers to the process of gaining body weight, preferably in the form of muscle mass.
HOW TO CALCULATE MACROS FOR BULKING - Healthy Living, Heavy Lifting
If you want to build size there is only one sure way to do so and that is to eat in a caloric surplus. In order to ensure you are in a surplus, you must first know your maintenance calories. Once you have your maintenance calories or at least an idea of what they are, you will be a few short calculations away from creating a well balanced caloric intake and macronutrient spit.
Nutrients that the body uses in relatively large amounts — proteins, carbohydrates, and fats. This is as opposed to micronutrients, which the body requires in smaller amounts, such as vitamins and minerals. Macronutrients provide calories to the body as well as performing other functions.
This is why I have chosen to give you a simple and very basic starting point that will do the trick. Simple way to calculate your caloric maintenance level.
If you are a male with a healthy metabolism who exercises regularly then the number 16 is a great place to start. Simply multiply your current bodyweight x 16 to get an estimated caloric maintenance level.
If you are not as active with a sluggish metabolism, may work better for you. Your resting metabolic rate is approximately calories per pound of bodyweight. Thermic Effect of Activity: Thermic Effect of Food: Food has to be digested thus requires calories to do so. Creating a caloric surplus. The larger the surplus, the more weight you will gain, faster. Do not confuse weight with lean muscle tissue. If you are interested in gaining lean mass while avoiding losing your six pack over night then I would recommend a smaller surplus.
A surplus of anything from calories per day is the standard. I recommend a calories per day surplus for a steady weight gain while avoiding packing on too much fat during your bulk. Calculating your protein intake. The rule of thumb for adequate daily protein intake is 1 gram per pound of bodyweight.
Some may require a little less, some could benefit from a little more. If you are sensitive to carbohydrates I would recommend using the higher end of the protein formula. This will allow you to meet your caloric surplus without consuming too many carbohydrates. Calculating your fat intake. Fat intake is also determined using a very simple formula. The rule of thumb here is 0. I tend to think that 0. Increased fat consumption will also decrease total carbohydrate consumption for the day.
Calculating you carbohydrate intake. This is, in my opinion, the easiest part of it all. Your carbohydrates will come from the remaining calories. Convert your daily protein into calories.
There are 4 calories per gram of protein. Convert your daily fats into calories. There are 9 calories per gram of fat. Convert your calories into grams of carbohydrates. There are 4 calories in each gram of carbohydrates. Tracking you calories and macronutrients. If you are planning on simply writing everything down in a log and tracking your intake that way, that is totally fine.
However, if you want to make things much simpler on yourself, download an app called My Fitness Pal to your cell phone, ipod, ipad, or computer. This will not only allow you to input all of your foods as you consume them, but it will also calculate all of your calories and macronutrients for you.
If you recall the beginning of this post I mentioned micronutrients. These consist of your vitamins, minerals, and for some fiber intake.
So before you get the idea that you can attempt to meet your macronutrients for the day consuming pizza and cake, you have to consider your micronutrients. It is very important that we include a good amount of fruits and vegetables in our diet along with hitting about grams of fiber per day. If you take all of these factors into account, you will soon realize that creating a macronutrient-tracking based diet is a great way to maintain a healthy and well balanced diet without completely blacklisting your favorite foods.
If you are someone who is naturally skinny and are looking to build size, I recommend using this formula along with my free book, Bulk Up Fast , for some serious gains. The book is free while supplies last and extremely easy to follow so make sure to order it now! Hi Alain, You have some great articles. I am lb and managed to loose 1 kg in a week on a cal diet even though when I did the calculations in this article it gave me a target of cal.
Obviously for myself I need to increase the cals so I have increased to cal. My question is whether I need to keep the same Carb protein fat ratios when I increase. I already consume well over g protein a day 1. Gary, yes you are correct.
Someone with a higher activity level will certainly need more calories in order to achieve a caloric surplus. For you, I would say yes, increase your carbs and fats and keep your protein where it is considering it is on the higher end of the spectrum. You see when measuring food, do you measure it when its raw or when it cooked, for example chicken, do you measure it before you cook it?
Good question…I measure it after cooking it. Just make sure that when you calculate your macronutrients, you input them in based on your method of weighing. For example, if you weigh your chick raw, make sure that you calculate it as raw.
Thanks, but lets say I measure a peice of chicken breast for example at g raw, and then I cook it, and when i weighed it cooked its lets say 80g for example, will there still be 30g protein? Or has it lost macronutrients in the cooking process? Typically since no one eats raw chicken, the nutrition label is based on cooked chicken. To simplify your life, weigh it in the nature in which you are eating it and if you can, use an app like My Fitness Pal to input the foods you consume and track your macronutrients.
This helps avoid any guess work. Thanks so much for the reply Alain, Appreciate it. I have another potentially awkward question for you. I have been using the myfitnesspal app to track my foods and also to try and work out why i get stomach aches all the time there is a history of celiac disease in my family so trying to see if gluten heavy days are affecting me and keeping me skinny: Is this normal for people on bulking diets to have this sort of discomfort caused by consuming very low percentages of fat?
Cheers again Love your work. Gary, This could be caused by a number of things. For the time being, i would recommend eating in a way that does not cause discomfort, but ultimately I would certainly advise you talk to your doctor. Yes…here is the link http: Hi Alain, I recently dislocated my SI joint and strained my piriformis and my chiropractor said that I can ease back into working out again took about 8 weeks off.
I was just wondering how many calories I should take in on my off days. On my off days, should I keep my calories at maintenance, go below, above? Hey Tiffany, It really just depends on your goals.
There is really no reason to over-complicate things. If you are aiming to cut, then keep a low deficit throughout the week. And if you want to put on size, then eat in a slight caloric surplus throughout the week. Congrats and great work.. Or do I do deficit with high protein? If you are just starting out, I would recommend eating in a slight surplus and focusing on building lean mass and building a foundation. Hey Alain sir, i am an Indian, I just want to ask i am a skinny fat guy, i am 16, my height is nearly 5.
Give this a read: A phase where you are eating in a slight caloric surplus while focusing on putting on as much muscle as […]. There are many things we must consider when determining caloric needs. However, what I can do is give you a starting point and a strategy for figuring this […]. This can easily lead into faster fat gain and, ultimately, decrease the life of our bulking phase. Menu Skip to content. Simple way to calculate your caloric maintenance level If you are a male with a healthy metabolism who exercises regularly then the number 16 is a great place to start.
Where does this number come from? Calculating your maintenance calories Example: Creating a caloric surplus The larger the surplus, the more weight you will gain, faster.
Example of a caloric surplus: Figure out how many daily calories are left over.