MACRO HELP

ambzdee94

Hi, i need some help in understanding macros and setting up my own? what info do yous need to know to help me out?
thanks
x

SezxyStef

Well your Macros are you Macro Nutrients..Protien, fat and carbs.

Protien is needed to help repair muscle damage from exercise. Idealy you should be getting at least 1gram of protien for every pound of lean body mass or I believe 0.6-0.8 grams per lb of weight.

Fats are required to help your body absorb other nutrients and minerals

Carbs well energy etc.

To decide on your personal macros you can go with a standard 40% carbs, 30% protien and 30% Fat.

You set these up in your Home/Goals/change goals/custom

ETA: you can figure out your own personal Macros using formulas that include your LBM, TDEE and the calories in each gram of each macro...

Protien= LBM*4/TDEE
Fat=LBM*9*0.35/TDEE
Carbs would be the rest.

ambzdee94

Protien= LBM*4/TDEE
Fat=LBM*9*0.35/TDEE
Carbs would be the rest


i dont know what you mean by this */

lorigem

i dont know what you mean by this */

Multiply your LBM by the number and divide that by TDEE.

rodduz

Are you looking to gain muscle or lose some weight?

Two links below: Bulking then cutting

http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-bulking/

http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-cutting/

ambzdee94

Im looking to lose weight

Iron_Feline

http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants

This link help explains what they are and how to change them

elfoosballo

And here I was about to start talking about VBA...

rodduz

Im looking to lose weight

Use the cutting one then, coupled with a heavy weight lifting routine. None of this high volume garbage!

TaintedVampyre

Are you looking to gain muscle or lose some weight?

Two links below: Bulking then cutting

http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-bulking/

http://www.healthylivingheavylifting.com/how-to-calculate-macros-for-cutting/

Great website! Thanks

ambzdee94

HI rudduz.. so i followed that website you told me about..

i got :
175g protein
52.5g fat
188.12g carbs

does this sound about right im 175pounds, i have sedentary job (working at desk all day)