Macros

bigjeem25
bigjeem25 Posts: 67 Member
edited December 2024 in Health and Weight Loss
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.

Replies

  • bigjeem25
    bigjeem25 Posts: 67 Member
    Also what should my calories be during training days and off days? Thanks
  • bigjeem25
    bigjeem25 Posts: 67 Member
    Anybody?
  • usmcmp
    usmcmp Posts: 21,219 Member
    We would need to know your height, weight, activity level, how much you exercise, and what kind of exercise you do.
  • bigjeem25
    bigjeem25 Posts: 67 Member
    5'11 225 exercise 4 to 5 days a week very active lift weights and cardio
  • usmcmp
    usmcmp Posts: 21,219 Member
    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
    trigden1991 Posts: 4,658 Member
    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!
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