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Meal Plan and Macros

Double checking macros

jarodm226
jarodm226 g Jarod Mowers
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2018
Posted

Hi,

I'm almost 20, 5'8", 120 lbs, and if my calipers/usage of them is accurate im hovering around 10-11% bodyfat. I'm coming out of a breif cut (about a month) to lean down after a study abroad progam it italy (couldn't cook in our apartments and eating out was less than healthy). I was in around a 750 calorie deficit and now im slowly adding calories back in for a bulking phase.

 

According to the calculator on the meal plan page my BRM (rest) is 1541.20 and in motion is 2388.86 when I selected the 3-5 days of activity. However, if I put my data into the scott herman meal planner app on iphone my BMR is 1410 and based on my activity level (moderately active: due to frequent walks to class and the 5 day bodybuilding split program) my daily energy requirement is 2186. Im assuming the app is more accurate becayse it says it takes into acount my bodyfat % which the website calculator doesnt. Based on the app numbers my calories and macros are as follows:

Calories: 2,400

Protein: 250g (1,000 cals)

Carbs: 150g (600 cals)

Fats: 89g (801 cals)

My goal is to gain weight, hence the roughly 250 cal surplus. I just want to make sure that I am doing this correctly to make sure this goes well. I used to be pretty overweight and I'm just scared about backsliding. One thing I was wondering is if it would be ok to increase the carbs slightly so that I can drop the protien down a bit (a little worried about the cost and possible digestive issues from eating that volume of protein).

 

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: jarodm226

Hi,

I'm almost 20, 5'8", 120 lbs, and if my calipers/usage of them is accurate im hovering around 10-11% bodyfat. I'm coming out of a breif cut (about a month) to lean down after a study abroad progam it italy (couldn't cook in our apartments and eating out was less than healthy). I was in around a 750 calorie deficit and now im slowly adding calories back in for a bulking phase.

 

According to the calculator on the meal plan page my BRM (rest) is 1541.20 and in motion is 2388.86 when I selected the 3-5 days of activity. However, if I put my data into the scott herman meal planner app on iphone my BMR is 1410 and based on my activity level (moderately active: due to frequent walks to class and the 5 day bodybuilding split program) my daily energy requirement is 2186. Im assuming the app is more accurate becayse it says it takes into acount my bodyfat % which the website calculator doesnt. Based on the app numbers my calories and macros are as follows:

Calories: 2,400

Protein: 250g (1,000 cals)

Carbs: 150g (600 cals)

Fats: 89g (801 cals)

My goal is to gain weight, hence the roughly 250 cal surplus. I just want to make sure that I am doing this correctly to make sure this goes well. I used to be pretty overweight and I'm just scared about backsliding. One thing I was wondering is if it would be ok to increase the carbs slightly so that I can drop the protien down a bit (a little worried about the cost and possible digestive issues from eating that volume of protein).

 

@jarodm226 You seem to be on the right track man. 2400 calories would be a good starting point, and if it turns out you're not in a surplus there, you can just add 200-300 calories to your intake for a week, see if that gets you gaining weight, and then go from there. If you gain weight at 2400 calories for now, then great! Start there.

 

You can definitely play around with the numbers a bit. Nothing wrong with bumping up the carbs while lean bulking. As long as protein is at AT LEAST 1g - 1.2g per pound of body weight, then that would probably be enough. I personally suggest keeping the protein a bit higher still, just so you don't have to overload on carbs when you're eating a lot of food. For you, 150g - 200g protein would easily be more than enough.

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