macros

shaddowstorm

Hi

How am I meant to to work out my macros when all these 'macro calculators' are for my current body. I'd like to lose weight whist gain muscle (if that's a thing) and what's the difference with

lean bulking/shredding/getting ripped are they all the same thing ?

I would just like to know what category I'll be classed

Thanks

seska422

You can't lose weight and gain appreciable muscle at the same time.

In order to gain muscle, you need to bulk. Bulking is gaining weight - both muscle and fat. Lean bulking is minimizing fat gains while maximizing muscle gains. Cutting is losing weight - hopefully more fat than muscle. As you cycle through bulking and cutting, you should get more muscle definition (ripped, shredded) each time you finish cutting.

As for macros, you don't need to go crazy on the protein. Your body can only use so much. One gram of protein per pound of your goal weight should be plenty.

Carlos_421

"Lean bulking" refers to slowly adding muscle while gaining only minimum fat. "Shredding" or "getting ripped" usually refer to losing body fat to reveal existing muscle (also referred to as "cutting").

As for your macros, shoot for .8 to 1 gram of protein per pound of your goal weight. For fat, get .38-.42 grams per pound of lean body mass (current weight - (current weight x bodyfat percentage)).

Multiply grams of protein by 4 and fat grams by 9. Add the two together and subtract from your total calorie goal. These are the calories that will come from carbs. Divide by 4 to get grams of carbs.

kimdawnhayden

Here's a good calculator.
http://scoobysworkshop.com/calorie-calculator/