Macros

bigjeem25

Hello all im needing some help here trying to figure out these macros. I weigh 225 and want to put on more muscle and lose fat along with it. What should my macros be during training days and what should they be during rest days? Any help would be greatly appreciated.

bigjeem25

Also what should my calories be during training days and off days? Thanks

bigjeem25

Anybody?

usmcmp

We would need to know your height, weight, activity level, how much you exercise, and what kind of exercise you do.

bigjeem25

5'11 225 exercise 4 to 5 days a week very active lift weights and cardio

usmcmp

I'd say around 2200 calories and protein should be around 160 grams. Don't worry too much about fat and carbs, make them work for you in whatever way keeps you satisfied.

trigden1991

You can't do both at the same time.

If you want to get leaner = eat in a deficit
If you want tot build muscle = eat in a surplus

Protein should be 0.8-1.2 g/lbs of lean body mass
Fats should be a minimum of 0.4g/lbs of lean body mass
Carbs should be the remainder of calories

Use a progressive lifting programme during all of the above!