Skip to main content

Eating for lean gains

How to edit macros for lean gains.

jccouncil
jccouncil g Jordan Council
3 Post(s)
3 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

Hey Scott,

 

Currently, I am 19yrs old, weigh 158 lbs, and I am 5'11".

My goal is to be 170lbs, but I don't want to be one of those really big dudes, I want to be about your size.

I used the meal planner and these are the results:

 

3377 Calories

380g of Carbs

250g of Protein

80g: Fat.

 

I guess what I am getting at is, how do edit these macros if I want to make lean gains, I feel as though the carbs are a little high.

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: jccouncil

Hey Scott,

 

Currently, I am 19yrs old, weigh 158 lbs, and I am 5'11".

My goal is to be 170lbs, but I don't want to be one of those really big dudes, I want to be about your size.

I used the meal planner and these are the results:

 

3377 Calories

380g of Carbs

250g of Protein

80g: Fat.

 

I guess what I am getting at is, how do edit these macros if I want to make lean gains, I feel as though the carbs are a little high.

Hey jccouncil,

 

When going after lean gains you might find yourself sacraficing some calories and carbs.

 

It's a guessing game really... until you find what works for you.  But typically you want your carbs around 150-200g a day max.  As you train week to week you will be able to tell if your carbs are still too high or not.

lets try these macros

Carbs: 200g (800 calories)
Protein: 280g (1120 calories)
Fat: 120g (1080 calories)

 

This will get you to about 3,000 calories a day which is still pretty good!

 

Now it just comes own to filling those calories with good choices!

 

Once you make your meal plan let me know.  Upload a PDF or word document of your final meal plan to your NOTEBOOK so I can see it.

 

IF you dont know what I mean, go to my profile and click NOTEBOOK and then click MEAL PLAN and you will be able to see (and even print) my meal plan. :)

Need 1 on 1 coaching? Send me a direct message to learn more!
jccouncil
jccouncil g Jordan Council
3 Post(s)
3 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

Hey Scott thanks for your help man, I just updated my meal plan, let me know what you think.  I found it difficult to get the 120g of fat you suggested though.

jmboiardi
jmboiardi p John M Boiardi
2.6K Post(s)
2.6K Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted
Posted By: Scott_Herman

Hey jccouncil,

 

When going after lean gains you might find yourself sacraficing some calories and carbs.

 

It's a guessing game really... until you find what works for you.  But typically you want your carbs around 150-200g a day max.  As you train week to week you will be able to tell if your carbs are still too high or not.

lets try these macros

Carbs: 200g (800 calories)
Protein: 280g (1120 calories)
Fat: 120g (1080 calories)

 

This will get you to about 3,000 calories a day which is still pretty good!

 

Now it just comes own to filling those calories with good choices!

 

Once you make your meal plan let me know.  Upload a PDF or word document of your final meal plan to your NOTEBOOK so I can see it.

 

IF you dont know what I mean, go to my profile and click NOTEBOOK and then click MEAL PLAN and you will be able to see (and even print) my meal plan. :)

Jccouncil,

 

Scott is spot on.  The key macro to manipulate is carbs.  Fortunately protein and even quality essential fatty acids are not the challenge when leaning out.  This is especially true as you get older...........like me who is 30 years older than you are now :-)    The hardest part I have found is lowering my carbs enough so I lose body fat and gain quality muscle but not too low that they affect my workouts.  You are lucky because at 19 your metabolism is a high speed furnace.  Follow Scott's suggestions and monitor how carbs affect your appearance and you'll be a shredded 170 lbs in no time.

 

John

34 years of lifting and nutritional experience and resident "old man" :-) MS Athlete and past Super Hermanite since 2013.
jccouncil
jccouncil g Jordan Council
3 Post(s)
3 Post(s) Gender: Male Goal: Bodybuilding Date Joined: October 10, 2013
Posted

Thanks a lot John.  Even though you are 30 years older than me, you are still motivated to stay in shape which is good, because being in shape will allow you to live a long and healthy life.

muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .