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Confusion with my macros

I'm extremely confused on calculating my macros.

MattMiller
MattMiller g Matt Miller
64 Post(s)
64 Post(s) Gender: Male Goal: Lose Fat Date Joined: March 3, 2015
Posted

Hey Nation!

So i've calculated my macros about 4 times now and still confused. I am trying to gain muscle but also lose the extra stubborn belly fat I have left. I'm trying to get very lean. Since I want both I'm confused if I +/- 250-500 or leave it the same.

Weight: 112

Body %: 10

Lean weight: 101

Fat weight: 11

BMR "rest": 1398

BMR " in motion": 2412

When I calculated my protein I stayed with 1g per pound and for fat I went with 0.35 like Scott suggested in his video. After I was done my macros came out to:

Protein: 101g (404 Cal)

Carbs: 234g (936 Cal)

Fats: 35g (315 Cal)
Total: 1,655 Cal per day.

This is where I got confused. If i'm trying to lose the extra stomach fat, I don't think my carbs should be so high? I'm trying the diet I read in one of the articles on here where it's a 4 day rotation where you have:

DAY 1: ultra low carbs

DAY 2: low carbs

DAY 3: medium carbs

DAY 4: high carbs

I would really appreciate some advice on correctly calculating my macros if this isn't correct.

 

Matt

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: MattMiller

Hey Nation!

So i've calculated my macros about 4 times now and still confused. I am trying to gain muscle but also lose the extra stubborn belly fat I have left. I'm trying to get very lean. Since I want both I'm confused if I +/- 250-500 or leave it the same.

Weight: 112

Body %: 10

Lean weight: 101

Fat weight: 11

BMR "rest": 1398

BMR " in motion": 2412

When I calculated my protein I stayed with 1g per pound and for fat I went with 0.35 like Scott suggested in his video. After I was done my macros came out to:

Protein: 101g (404 Cal)

Carbs: 234g (936 Cal)

Fats: 35g (315 Cal)
Total: 1,655 Cal per day.

This is where I got confused. If i'm trying to lose the extra stomach fat, I don't think my carbs should be so high? I'm trying the diet I read in one of the articles on here where it's a 4 day rotation where you have:

DAY 1: ultra low carbs

DAY 2: low carbs

DAY 3: medium carbs

DAY 4: high carbs

I would really appreciate some advice on correctly calculating my macros if this isn't correct.

 

Matt

Hey @MattMiller, great job doing the calculations. Meal plans are a process. These calculations are only a "starting point", you will then need to experiment as you train to see what will work best for you.

One question... what is your weekly split like? Sets and reps as well? Rest periods?

 

As for meal plan:

 

Protein: 101g (404 Cal)

Carbs: 234g (936 Cal)

Fats: 35g (315 Cal)

 

 

Let's try this: Average Calories 1905 + 250 = 2155

 

Protein: 150g (600 Cal)
Carbs: 208g (835 Cal)
Fats: 80g (720 Cal)

 

As far as high carb days and low carb days.... I need to see your training / cardio program for the week. please list it below.

 

one more thing... ADD A PROFILE PHOTO!!! lol #HTH

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MattMiller
MattMiller g Matt Miller
64 Post(s)
64 Post(s) Gender: Male Goal: Lose Fat Date Joined: March 3, 2015
Posted
Posted By: Scott_Herman

Hey @MattMiller, great job doing the calculations. Meal plans are a process. These calculations are only a "starting point", you will then need to experiment as you train to see what will work best for you.

One question... what is your weekly split like? Sets and reps as well? Rest periods?

 

As for meal plan:

 

Protein: 101g (404 Cal)

Carbs: 234g (936 Cal)

Fats: 35g (315 Cal)

 

 

Let's try this: Average Calories 1905 + 250 = 2155

 

Protein: 150g (600 Cal)
Carbs: 208g (835 Cal)
Fats: 80g (720 Cal)

 

As far as high carb days and low carb days.... I need to see your training / cardio program for the week. please list it below.

 

one more thing... ADD A PROFILE PHOTO!!! lol #HTH

Monday, Wednesday, Friday:

Biceps, triceps, shoulders: 3-4 exercises. I do anywhere from 8-12 reps with 30 sec rest period. I do a short, weighted ab routine. just 2 exercises. then I do an HIIT ab workout and a short HIIT cardio workout.

Tuesdsy, Thursdsy, Saturday:

chest, back, legs: same exact thing.

sundays are my rest days.

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: MattMiller

Monday, Wednesday, Friday:

Biceps, triceps, shoulders: 3-4 exercises. I do anywhere from 8-12 reps with 30 sec rest period. I do a short, weighted ab routine. just 2 exercises. then I do an HIIT ab workout and a short HIIT cardio workout.

Tuesdsy, Thursdsy, Saturday:

chest, back, legs: same exact thing.

sundays are my rest days.

My friend...

 

 

You realize that you give your SHOULDERS and entire day.... and then give your LEGS (which consists of glutes, quads, hamstrings, calves, adductors and abductors) which are all muscles that are much bigger than shoulders) 1 day as well?

LEGS need at least two days and need to be split into something like glutes and quads day 1.. hamstrings calves, abductors, adductors day 2.

 

Why not train biceps and triceps on the same day, or back and shoulders, or something like that?

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MattMiller
MattMiller g Matt Miller
64 Post(s)
64 Post(s) Gender: Male Goal: Lose Fat Date Joined: March 3, 2015
Posted
Posted By: Scott_Herman

My friend...

 

 

You realize that you give your SHOULDERS and entire day.... and then give your LEGS (which consists of glutes, quads, hamstrings, calves, adductors and abductors) which are all muscles that are much bigger than shoulders) 1 day as well?

LEGS need at least two days and need to be split into something like glutes and quads day 1.. hamstrings calves, abductors, adductors day 2.

 

Why not train biceps and triceps on the same day, or back and shoulders, or something like that?

if that would be more affecrive, im willing to do that! so what would you suggest? biceps and triceps, and 3 areas of my legs on Monday, back and shoulders and the other 3 leg parts on Tuesday? or do I need to split it up more? I just feel like I need to train my muscles more than twice a week if I stretch it out too far I won't see results as fast.

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: MattMiller

if that would be more affecrive, im willing to do that! so what would you suggest? biceps and triceps, and 3 areas of my legs on Monday, back and shoulders and the other 3 leg parts on Tuesday? or do I need to split it up more? I just feel like I need to train my muscles more than twice a week if I stretch it out too far I won't see results as fast.

Here is a typical splits to hit muscles multiple times during the week...

 

Chest/Back

Arms/Shoulders

Legs

 

Then repeat. By doing this, you could smash your glutes and quads one leg day, then hit calves, hamstrings, abductors and adductors the next day or however you choose to split them.

 

If you want to be training muscles more than twice a week, you really should be hitting the gym twice a day, otherwise you will have these marathon workouts. In this instance you would maybe train chest and back in the morning, some legs at night. Then arms and shoulders the next morning, and the other areas of legs at night.

 

Or, maybe do a five day split...

 

Chest

Arms

Legs

Back/Shoulders

Legs

 

These are just suggestions remember. There are plenty of ways to split it up.

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
MattMiller
MattMiller g Matt Miller
64 Post(s)
64 Post(s) Gender: Male Goal: Lose Fat Date Joined: March 3, 2015
Posted

thanks for the help! that helps a lot

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: MattMiller

thanks for the help! that helps a lot

No worries @MattMiller! #HTH

SHF Athlete MS Athlete Partial Fitness YouTuber
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: JoeHurricane

Here is a typical splits to hit muscles multiple times during the week...

 

Chest/Back

Arms/Shoulders

Legs

 

Then repeat. By doing this, you could smash your glutes and quads one leg day, then hit calves, hamstrings, abductors and adductors the next day or however you choose to split them.

 

If you want to be training muscles more than twice a week, you really should be hitting the gym twice a day, otherwise you will have these marathon workouts. In this instance you would maybe train chest and back in the morning, some legs at night. Then arms and shoulders the next morning, and the other areas of legs at night.

 

Or, maybe do a five day split...

 

Chest

Arms

Legs

Back/Shoulders

Legs

 

These are just suggestions remember. There are plenty of ways to split it up.

 

Jordan

Great response @JoeHurricane, thanks for stepping in while I was at the Arnold Classic!

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