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Can the Nation help me with my calorie/macro estimates?

I may have been at the wrong macros, see below

Joybulb
Joybulb g Ryan Little
17 Post(s)
17 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2017
Posted

Hi guys, Need some help with calorie and macro calculation. I've been training for about 3 months, was doing my own split, but changed and about to start week 3 of the PPL tomorrow.

h: 5'8

age:35

BMR@rest is 1663
BMR in motion is 2578
avg 2,120
Bf: 21%

Using the macro calculator tells me to use a calorie goal of
Calculator goal: 2,828
Protein: 183
Fat: 67
Carbs: 373

My actual macros were averaging the below:
2,887 calories
Protein: 202
Fat: 85
Carbs: 351

Keep in mind I was adding about 200-400 calories on workout days(only recently within the last two weeks) yet before I started adding calories on workout days, I was still gaining weight.  So I know I was consuming too many calories with the 2,800-2,900 range I had been using. So since starting to add more calories on workout days, I have been closer to 3k-3,200 calories on workout days. All along I have been adding fat to my waist, so I'm not sure how much muscle I was actually adding vs fat. Scott mentioned lowering carbs so I tried to lower to 200 carbs on non-workout days, but this skyrockets my protein to like 230 grams and fat to 100 or so.

If I use the bmr numbers from above and follow the instructions right under the macros vid, on averaging bmr at rest and in motion, I get the below.

BMR@rest is 1663
BMR in motion is 2578
avg 2,120
Add 300 calories(surplus) to that to make 2,420

My question is which goal should I be doing, the calculator, or the number figured from the avg. I know I need to cater to my body and adjust macros, but I'm unsure if I should do 2400 calories or 2800 calories as my starting point. I just don't want to waste all this time and add too much fat, or worse not be in the right surplus to gain muscle.  I'm kinda frustrated right now, and looking forward to any advice.

Ryan

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Joybulb

Hi guys, Need some help with calorie and macro calculation. I've been training for about 3 months, was doing my own split, but changed and about to start week 3 of the PPL tomorrow.

h: 5'8

age:35

BMR@rest is 1663
BMR in motion is 2578
avg 2,120
Bf: 21%

Using the macro calculator tells me to use a calorie goal of
Calculator goal: 2,828
Protein: 183
Fat: 67
Carbs: 373

My actual macros were averaging the below:
2,887 calories
Protein: 202
Fat: 85
Carbs: 351

Keep in mind I was adding about 200-400 calories on workout days(only recently within the last two weeks) yet before I started adding calories on workout days, I was still gaining weight.  So I know I was consuming too many calories with the 2,800-2,900 range I had been using. So since starting to add more calories on workout days, I have been closer to 3k-3,200 calories on workout days. All along I have been adding fat to my waist, so I'm not sure how much muscle I was actually adding vs fat. Scott mentioned lowering carbs so I tried to lower to 200 carbs on non-workout days, but this skyrockets my protein to like 230 grams and fat to 100 or so.

If I use the bmr numbers from above and follow the instructions right under the macros vid, on averaging bmr at rest and in motion, I get the below.

BMR@rest is 1663
BMR in motion is 2578
avg 2,120
Add 300 calories(surplus) to that to make 2,420

My question is which goal should I be doing, the calculator, or the number figured from the avg. I know I need to cater to my body and adjust macros, but I'm unsure if I should do 2400 calories or 2800 calories as my starting point. I just don't want to waste all this time and add too much fat, or worse not be in the right surplus to gain muscle.  I'm kinda frustrated right now, and looking forward to any advice.

Ryan

Hey Ryan.

 

Can you remind me how long you've been training for, if you have mentioned it already? Because if you aren't a newbie, you might be better off cutting a bit of fat first. If you're a newbie, you can probably do a lean bulk now and drop the bodyfat% down while you add muscle. If you have been training for a few years, I'd suggest a cut down to about 15% body before you go into your lean mass phase. You'll be better equipped to add muscle at a lower bodyfat percentage.

 

So let us know how long you've been training.. if you do need a cut, you might be better on about 2200 calories (given you were using around 3000 when bulking). But also remember.. it's OK for protein and fat to be higher when you are going for lean gains.. cutting the carbs back and increasing those will help you lose fat when cutting, and minimize fat gain when bulking 😁 

Need 1 on 1 coaching? Send me a direct message to learn more!
Joybulb
Joybulb g Ryan Little
17 Post(s)
17 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2017
Posted
Posted By: Scott_Herman

Hey Ryan.

 

Can you remind me how long you've been training for, if you have mentioned it already? Because if you aren't a newbie, you might be better off cutting a bit of fat first. If you're a newbie, you can probably do a lean bulk now and drop the bodyfat% down while you add muscle. If you have been training for a few years, I'd suggest a cut down to about 15% body before you go into your lean mass phase. You'll be better equipped to add muscle at a lower bodyfat percentage.

 

So let us know how long you've been training.. if you do need a cut, you might be better on about 2200 calories (given you were using around 3000 when bulking). But also remember.. it's OK for protein and fat to be higher when you are going for lean gains.. cutting the carbs back and increasing those will help you lose fat when cutting, and minimize fat gain when bulking 😁 

I started training consistently in August, so just over three months now. When I first checked my bf, sometime in sept, I was at 21.5% bf. that dropped to 20.5% over a month, but has climbed back up i’m Pretty sure because of the 3k calories I had been on.

pmondalno1
pmondalno1 g Priyam Mondal
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2016
Posted
Posted By: Scott_Herman

Hey Ryan.

 

Can you remind me how long you've been training for, if you have mentioned it already? Because if you aren't a newbie, you might be better off cutting a bit of fat first. If you're a newbie, you can probably do a lean bulk now and drop the bodyfat% down while you add muscle. If you have been training for a few years, I'd suggest a cut down to about 15% body before you go into your lean mass phase. You'll be better equipped to add muscle at a lower bodyfat percentage.

 

So let us know how long you've been training.. if you do need a cut, you might be better on about 2200 calories (given you were using around 3000 when bulking). But also remember.. it's OK for protein and fat to be higher when you are going for lean gains.. cutting the carbs back and increasing those will help you lose fat when cutting, and minimize fat gain when bulking 😁 

Man my head feels numb even thinking about cutting carbs now after eating like 400-450gms a day.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Joybulb

I started training consistently in August, so just over three months now. When I first checked my bf, sometime in sept, I was at 21.5% bf. that dropped to 20.5% over a month, but has climbed back up i’m Pretty sure because of the 3k calories I had been on.

I see. As a newbie you can still probably gain muscle and lose fat at the same time then.. probably stick with about 2700-2800 calories on workout days, then just lower carbs on rest days.

 

Maybe try these numbers...

 

Protein: 200g

Carbs: 250g

Fat: 100g

 

Total Calories = 2700

 

Then just reduce carbs to 150g-180g on rest days which will take you down to 2300-2420 calories. That will keep you in a surplus on rest days but not so high, so hopefully will help keep fat at bay 😁 

 

What do you think? Also.. sorry for asking how long you had been training.. I just saw it was the first thing you said in your post.. my brain doesn't always work properly at night haha.

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Joybulb
Joybulb g Ryan Little
17 Post(s)
17 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2017
Posted

Np at all Scott haha. These numbers sound good. Honestly it will be a nice break from cramming almost 3k calories per day. That gets rough. And thank you for taking the time to look at my post and offer guidance. It is very much appreciated!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Joybulb

Np at all Scott haha. These numbers sound good. Honestly it will be a nice break from cramming almost 3k calories per day. That gets rough. And thank you for taking the time to look at my post and offer guidance. It is very much appreciated!

Happy to help bro!! Hopefully you see some good progress with these numbers, and we can alter them down the road if needed/if you hit a plateau 💪 

Need 1 on 1 coaching? Send me a direct message to learn more!
Joybulb
Joybulb g Ryan Little
17 Post(s)
17 Post(s) Gender: Male Goal: Gain Muscle Date Joined: August 8, 2017
Posted

Hey guys back again. I’ve been struggling with gaining weight the past several weeks. Been stuck between 163 and 165.

 

Calories on workout days are ~3200

calories on rest days are ~2700

 

macros for workout days are typically around:

 

carbs-286

protein- 244

fat-131

 

Rest day macros around:

 

carbs-200
protein- 215
fat-96

 

Doing a mix of PPL and burns from the five day split. Really sore with the burns, so they seem to be helping.

 

Its rough for my 163 lb frame to put down 3200 calories even on a workout day. I usually go to bed feeling super stuffed and or bloated. What say you, Nation?

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Joybulb

Hey guys back again. I’ve been struggling with gaining weight the past several weeks. Been stuck between 163 and 165.

 

Calories on workout days are ~3200

calories on rest days are ~2700

 

macros for workout days are typically around:

 

carbs-286

protein- 244

fat-131

 

Rest day macros around:

 

carbs-200
protein- 215
fat-96

 

Doing a mix of PPL and burns from the five day split. Really sore with the burns, so they seem to be helping.

 

Its rough for my 163 lb frame to put down 3200 calories even on a workout day. I usually go to bed feeling super stuffed and or bloated. What say you, Nation?

 

I would simply increase your calories on your rest days. If you want to build muscle, you still want to be in a surplus on rest days, and cutting back to 2700 might have you more around maintenance. Rest days are when you grow remember!

 

If you didn't want to get 3200 on rest days, maybe start aiming for at least 3000 to get some more calories weekly for a start. And if you're having trouble getting all the food down, consider making some shakes to make the calories easier to swallow.. literally haha 😁 You could also try to get them down earlier in the day if you feel like you're stuffing yourself at night - just make your meals bigger if you can.

Need 1 on 1 coaching? Send me a direct message to learn more!
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