Noob question

toyochris

If my goal macros are for example 250 p, 250 c, 90 f should I increase these on weight training days or maintain a normal calorie goal as per non-workout days?

If I should- how many extra cals for I be looking for for a 1 hour heavy lifting seat?

psuLemon

I assume you worked out this numbers to include exercise?


Btw, you dont need that much protein. You only need 1g per lb of lbm.

toyochris

Thanks for the reply. I had my macros set as percentages which is wrong.

Ive upped my cals to 3600 with 220 p. 360 c. 140 f. I had the thing set as lightly active but i lift heavy 3 x a week and have a rather active job.

calledit

Honestly, you’re going to have to toy with your macros a little and find what works for you. Research has shown that 1.5-2g of protein per pound is ideal when your goal is to add lean muscle, so I’d start with basing your macros on that. Most people’s hormones stay steady between .45-.75g per pound, and then all your remaining calories would of course be made up of carbohydrates.
3600 calories per day should be sufficient to gain a decent amount of muscle mass if you’re just staring off. Muscle burns more calories than fat though because it’s active tissue, so remember to up those calories and adjust your macros accordingly as you put on weight.

psuLemon

calledit wrote: »

Honestly, you’re going to have to toy with your macros a little and find what works for you. Research has shown that 1.5-2g of protein per pound is ideal when your goal is to add lean muscle, so I’d start with basing your macros on that. Most people’s hormones stay steady between .45-.75g per pound, and then all your remaining calories would of course be made up of carbohydrates.
3600 calories per day should be sufficient to gain a decent amount of muscle mass if you’re just staring off. Muscle burns more calories than fat though because it’s active tissue, so remember to up those calories and adjust your macros accordingly as you put on weight.

Just a correction, its 1.5-2.2g per kg not lb. It mainly equates to around 1g of pro per lb of lean body mass.

toyochris

Cheers guys!

HamsterManV2

You can eat the majority of your carbs before and after you lift on your lifting days - this is known as "carb cycling". It helps provide energy and fuels your workout and recovery. Obviously your other meals will be lower carb since you focus on having them peri-workout.