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harveyswick
harveyswick g Harvey Swick
11 Post(s)
11 Post(s) Gender: Male Goal: Lose Fat Date Joined: October 10, 2016
Posted

 

Hey everyone!

So I have been trying to calculate my macros and this is what I got:

 

Age: 25

Weight: 72.5kg

Body Fat %: 10,5

Fat Weight: 7,5 KG

Lean Weight: 65 KG

Basil Metabolic Rate - BMR : 2279 (average)

-At Rest: 1788 calories

-In Motion: 2771 calories

WEIGHT LOSS RANGE : 1780 - 2030 calories

 

My Daily MACROS:

Protein: 145 grams      (580 calories) [x1]

             

Carbs:   201 grams     (806 calories) 

              

Fat:       50 grams        (450 calories) 

Total calories:  1836

 

First of all, does that sound right ?

Second, with 10.5% fat, in order to start getting more muscle definition, would you guys suggest cutting down or going for gains? I do moderate weightlifting+bodyweight training (1-1.5 hour) 4 days a week, once a week callisthenics(1 hour) and 2-3 a week 30 mins swimming, plus night time yoga.

Now, I've been using the meal planner of the website and it suggests a diet of 2532-3032 calories. This looks like a number I'd go for if I was bulking? Does maybe anyone know if I can customise my caloric intake and macros in the desktop version of the meal planner?

Thanks guys, that would be very very 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: harveyswick

 

Hey everyone!

So I have been trying to calculate my macros and this is what I got:

 

Age: 25

Weight: 72.5kg

Body Fat %: 10,5

Fat Weight: 7,5 KG

Lean Weight: 65 KG

Basil Metabolic Rate - BMR : 2279 (average)

-At Rest: 1788 calories

-In Motion: 2771 calories

WEIGHT LOSS RANGE : 1780 - 2030 calories

 

My Daily MACROS:

Protein: 145 grams      (580 calories) [x1]

             

Carbs:   201 grams     (806 calories) 

              

Fat:       50 grams        (450 calories) 

Total calories:  1836

 

First of all, does that sound right ?

Second, with 10.5% fat, in order to start getting more muscle definition, would you guys suggest cutting down or going for gains? I do moderate weightlifting+bodyweight training (1-1.5 hour) 4 days a week, once a week callisthenics(1 hour) and 2-3 a week 30 mins swimming, plus night time yoga.

Now, I've been using the meal planner of the website and it suggests a diet of 2532-3032 calories. This looks like a number I'd go for if I was bulking? Does maybe anyone know if I can customise my caloric intake and macros in the desktop version of the meal planner?

Thanks guys, that would be very very appreciated :)

 

 

 

Well... to gain muscle you need to be between 10 - 12% or else muscle gain will be very slow. You are only like 145lbs right? I wouldnt worry about cutting yet, you need soem muscle mass.

 

The macros look ok... if anything when you boost your calories try to get the fat and protein higher and keep the carbs under 250grams. Protein may go as high as 200 and fat as high as 80 - 90.

 

Are you an iPhone or android user? The meal plan app can be used on either device and it links with the desktop version so anything you do on the app or desktop version will be seen on either device. Let me know.

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harveyswick
harveyswick g Harvey Swick
11 Post(s)
11 Post(s) Gender: Male Goal: Lose Fat Date Joined: October 10, 2016
Posted

Ok, great!

No, I'm actually 160Lb-72.5KG but my lean weight is 143Lb-65KG. I got my fat percentage counted this week. It came down to 10.5%

 

so if you suggest gaining rather than cutting the calories/macros came down to this:

 

MUSCLE GAIN : 2529 calories

 

Protein: 220 grams (880 calories)

Carbs:  230 grams (920 calories)

 

Fat:  81 grams  (729 calories)

 

Does that make sense? Is over 200gr protein not recommended?

I'm generally a bit 'scared' to go from a deficit to a surplus because it seems like most of my fat is stored on my torso and I started with wanting to lose the fat before gaining muscle. But if you think gaining makes more sense, I'll go for it. My goal is not to become massive, but I'd like to work for an athletic defined physique.

 

I'm using the meal planner on my iphone but the problem is that although I can customise the caloric intake, I can't seem to find a way to costumise the macros, so that I can be specific when making a plan for the week. It might be that I'm not seeing something?

 

Thanks, man :) It is helpful getting some advice, now that I decided to get fit :)

 

here are some (very low res) pics I took today

 

 

Limitless_Derek
Limitless_Derek g Derek Libenstein
21 Post(s)
21 Post(s) Gender: Male Goal: Bodybuilding Date Joined: February 2, 2017
Posted

To answer one of your questions, it's not that 200g+ protein isn't recommended. The amount of protein a person needs depends on the person and their goals. Personally I've been taught that you should have 1g protein per lb of lean muscle. I've also watched videos of other athletes like Scott who suggest significantly more but they were definitely steroid users and I'm not sure how that factors in. Personally I get around 150 a day.

 

Also Scott is 100% right about building some mass first. I'm in the middle if the same process myself. I stared off incredibly lean at only 120 lbs at 5'9. I'm up to 165 now.

jorgeegroj
jorgeegroj g Jorge Villarreal
106 Post(s)
106 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2017
Posted
Posted By: harveyswick

Ok, great!

No, I'm actually 160Lb-72.5KG but my lean weight is 143Lb-65KG. I got my fat percentage counted this week. It came down to 10.5%

 

so if you suggest gaining rather than cutting the calories/macros came down to this:

 

MUSCLE GAIN : 2529 calories

 

Protein: 220 grams (880 calories)

Carbs:  230 grams (920 calories)

 

Fat:  81 grams  (729 calories)

 

Does that make sense? Is over 200gr protein not recommended?

I'm generally a bit 'scared' to go from a deficit to a surplus because it seems like most of my fat is stored on my torso and I started with wanting to lose the fat before gaining muscle. But if you think gaining makes more sense, I'll go for it. My goal is not to become massive, but I'd like to work for an athletic defined physique.

 

I'm using the meal planner on my iphone but the problem is that although I can customise the caloric intake, I can't seem to find a way to costumise the macros, so that I can be specific when making a plan for the week. It might be that I'm not seeing something?

 

Thanks, man :) It is helpful getting some advice, now that I decided to get fit :)

 

here are some (very low res) pics I took today

 

 

you definitely want to build up some muscle first. It'll fill your body out nicely since you're already pretty lean @10.5%bf.

 

I would suggest upping protein. The thing is, you need calories to gain weight. You might want to take in a bunch of carbs. However, imho, I can't just down carbs like nothing unless they're liquid calories. So I take like 300g Protein, 300 g Carb, 100 Fats. I should be doing (according to my calculations, more like 200-400-80, but that's just an absurd amount of carbs, so I up my protein and fats in order to reach the absolutely abnormal carb level that my body really does need to meet my ~3300 cals for a lean bulk.

 

 

Hope that helps!

Frat bro turned barbell boss. Two black belts. (Tae-Kwon-Do and Ai-Ki-Do)
muscular strength
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