Need help with my Macros

robert_sanchez22

Hi I am new to keeping track on all things nutrition! In the past I have hired online coaches and they have given me my diets and I have followed it but never learned anything on what I was doing. I am 6’1” 178lbs hard gainer. My goal is to gain size but while doing this and staying at selected calories I’m hoping to burn fat in order to get abs to show up again. Will this be possible ? What should my target daily calorie count be? If i do cardio and hit a specific heart rate I’ll burn fat? Any advice would be great I’m hoping to start teaching myself a thing or two and truly learn my body.

tomcustombuilder

At your stats you’ll want a slight calorie surplus to add size and you won’t lose fat while doing so. Slight calorie surplus and direct hard ab training with a proven weight training program will give you size, minimal fat gain and developed abs which is what you’re after. If your abs arent developed, no amount of fatloss will bring them out unless you’re genetically predisposed to having decent abs without training.

Macros are 170 grams of protein, around 70 grams of good fat and the remainder of your calories can be whatever you want.

Cardio doesn’t directly burn fat, it only adds to your calories burned column of your energy balance equation. The only way to lose fat is to be in a consistent weekly calorie deficit over time.

kshama2001

For your calorie target, go here https://www.myfitnesspal.com/account/change-goals-guided and ensure your stats are correct. For What is Your Goal select Maintain my current weight to do that or Gain 0.5 lbs per week for a slight surplus as Tom suggested above.

Normal daily activities refers to your job - log exercise separately.

Regarding burning fat, what Tom said above.

I think his protein target is a little high, but will defer to him