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lolzoe96
Posts: 13 Member
hi i am an 18 yo girl and weigh 119lbs and 5ft 6in, I really want to start a lean bulk and I feel I'm ready but I have no idea where to start and I don't know how much calories/macros I need to be eating. I've tried loads of online calculators but I feel like they are all giving me something completely different, I'm pretty active and I don't put on weight easily, any tips guys?!
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Replies
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Calories body weight x17=2,023
Protein bw x0.8 =95.2
Fat bw x0.5=59.5
They are just rough estimates try for two weeks if there is no increes maybe try
Bw x20=2,308
Pro bw x 1.5=178.5
Fat bw x 0.8=95.2
These are not set in stone as every body is different0 -
JaycobBell wrote: »Calories body weight x17=2,023
Protein bw x0.8 =95.2
Fat bw x0.5=59.5
They are just rough estimates try for two weeks if there is no increes maybe try
Bw x20=2,308
Pro bw x 1.5=178.5
Fat bw x 0.8=95.2
These are not set in stone as every body is different
What's about carbs?
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I'll just simplify it for you because I feel @JaycobBell hasn't really made it simple enough.
- 0.6-0.8g of protein per lb of body mass
- 0.4-0.45g of fat per lb of body mass
- fill rest of calories with carbs
- 250/500 calorie surplus
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IsaackGMOON wrote: »I'll just simplify it for you because I feel @JaycobBell hasn't really made it simple enough.
- 0.6-0.8g of protein per lb of body mass
- 0.4-0.45g of fat per lb of body mass
- fill rest of calories with carbs
- 250/500 calorie surplus
How do I fill the rest?xxx and by body mass do you mean like body weight? If not how do I calculate body mass?0 -
IsaackGMOON wrote: »I'll just simplify it for you because I feel @JaycobBell hasn't really made it simple enough.
- 0.6-0.8g of protein per lb of body mass
- 0.4-0.45g of fat per lb of body mass
- fill rest of calories with carbs
- 250/500 calorie surplus
How do I fill the rest?xxx and by body mass do you mean like body weight? If not how do I calculate body mass?
Body mass is how much you weigh in pounds (lb's). You can measure it by stepping on a scale when you first wake up (go to the toilet etc) and going off that.
You fill the rest of your calories with carbs once you have allocated how many grams of protein and carbohydrates you're eating.0 -
Ive been confussed bout this also and still cant work it out yes i must be stupid looks simple but confusses me haha0
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Calories 2,023
protein 95grams per day
Fats 59.5 grams per day
Carbs 276 grams per day
Sorry if I was not 100% clear I apologise0 -
IsaackGMOON wrote: »IsaackGMOON wrote: »I'll just simplify it for you because I feel @JaycobBell hasn't really made it simple enough.
- 0.6-0.8g of protein per lb of body mass
- 0.4-0.45g of fat per lb of body mass
- fill rest of calories with carbs
- 250/500 calorie surplus
How do I fill the rest?xxx and by body mass do you mean like body weight? If not how do I calculate body mass?
Body mass is how much you weigh in pounds (lb's). You can measure it by stepping on a scale when you first wake up (go to the toilet etc) and going off that.
You fill the rest of your calories with carbs once you have allocated how many grams of protein and carbohydrates you're eating.
Right okay, I'm 119lbs
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IsaackGMOON wrote: »IsaackGMOON wrote: »I'll just simplify it for you because I feel @JaycobBell hasn't really made it simple enough.
- 0.6-0.8g of protein per lb of body mass
- 0.4-0.45g of fat per lb of body mass
- fill rest of calories with carbs
- 250/500 calorie surplus
How do I fill the rest?xxx and by body mass do you mean like body weight? If not how do I calculate body mass?
Body mass is how much you weigh in pounds (lb's). You can measure it by stepping on a scale when you first wake up (go to the toilet etc) and going off that.
You fill the rest of your calories with carbs once you have allocated how many grams of protein and carbohydrates you're eating.
Right okay, I'm 119lbs
I'm sure you can do the calculations... it's simple maths.0 -
pebbleslaura1 wrote: »Ive been confussed bout this also and still cant work it out yes i must be stupid looks simple but confusses me haha
It's so confusing it's stressing me out!!xx
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JaycobBell wrote: »Calories 2,023
protein 95grams per day
Fats 59.5 grams per day
Carbs 276 grams per day
Sorry if I was not 100% clear I apologise
No no don't worry! I'm just really hard at understanding things0 -
Those calculations are based on your weight of 119lbs it's like a template try it for about two weeks if you feel that the scales are not moving up fast enough then add 250 more calories every week or two till you reach your goal weight0
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JaycobBell wrote: »Those calculations are based on your weight of 119lbs it's like a template try it for about two weeks if you feel that the scales are not moving up fast enough then add 250 more calories every week or two till you reach your goal weight
I posted a comment above this one x
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Tbh it's mostly trail and error as what might give lean mass to 1person might give to much fat to another lol but id give it a go for two weeks and see what you think from taking pictures the day you start and the last day of two weeks and using the mirror aswell as scales0
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JaycobBell wrote: »Tbh it's mostly trail and error as what might give lean mass to 1person might give to much fat to another lol but id give it a go for two weeks and see what you think from taking pictures the day you start and the last day of two weeks and using the mirror aswell as scales
Okay dokey xxxx0 -
just use iifym.com0
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