I have been traing for some years now and I have been through all sorts of calculators. Each and every one of them tell me that I need about 600g of carbs and 160-200 g of protein. The protein part I have no problem with but 600g of carbs? If i just look at pasta I gain weight. I don't even get that much carbs on my cheat days. Are these calculators only for people on sterorids or am I missing something here?

Thank you:-)

Have you tried the one on this site?

http://muscularstrength.com/my-mealplan

Yes I did and it's a little less but still alot. It gives me around 400g carbs pr day. If you take a normal handful brown rice which around 70 calories and only 18grams carbs. If I eat 400 grams of that each day I will gain fat very quick.

What does your routine look like? How many days a week do you work out and for how long? Do you do cardio? So many are under the impression carbs make you fat. Consume most of your carbs two hours before and within the hour after your workout. Carbs don't only have to come from grains either.

I'm very active and I do HIIT cardio aswell. But eating that much carbs each day will result in me gaining weight. I mostly eat my carbs around workout and sometimes at night. I only eat fats and proteins early in the day. I know I'm carb sensitive but I also know that without them it will be hard gaining muscle. I'm just hoping to find a way to figure out my micro needs in a better way, because these calculators are not working for me. lol

Can you post for us your current weight, height, bodyfat % and then tell us your current program and macros so we can help adjust?

Hey there Khorshid,

I don't know where oyu get the 600 carbs from, but here is a rough estimate of numbers i came up with:

(and the formulas to calculate such are the same)

Since you didn't really describe your workout program other thahn being 'active' and doing some cardio too, i went with some average numbers (activity type 3, which means moderate workout about 3 times per week).

Same for bodyfat - as we don't have your percentage i took a guestimate from your pictures on your profile, and based on your height / weight. (Bodyfat level doesn't change much of the numbers itself, it's rather an indicator for overweight, underweight / BMI / and of course to take into account for 'goals')

In Terms of goals (type 3) i assumed you wish to "gain" muscle, and went with a lean gain of 0,25 Kilo per week.

I don't know what goals and activity levels you have been putting in, and numbers of course increase when you put higher activity levels in, and maybe went for a higher gain per week. (and of course would decrease if you wish to loose weight, especially in regards to the carbs)

But with those rough numbers i land on about 309 g Carbs, 309 gram protein and about 70 gram fat. Which equals to about 3090 calories.

(i think all the numbers and models should speak for themselves and give you a good idea of possible variations)

Final numbers are always only possible if i'd have all data from you, but this is a good shot at it, and far from 600 gram of carbs.

I also gave it a shot and did a calculation of you working out hard 5-6 days a week, 'plus' having a heavy physical job (activity grade 5), and the goal to gain the maximum possible of 1 kilo per week (goal type 1)

And only in this 'extreme' case, and only in the 3rd Model of 50%Carbs, 35%Protein, and only 15%Fat i get even close to 600 gram carbs.

But this model is with caloric intake of beyond 4400 and surely not one to go, especially when you already say that your current bodyfat level bothers you a bit and looking at carbs makes you fat already, and this here isn't really a 'lean' gain anymore either:

 So with those extreme circumstances is the only way i can assume how you got to those 600 gram of carbs, which would be prolly not the best model for you anyways, and the first one posted much closer to what you probably should be at.

Hope that helped a bit. Cheers!

Wow thanx man I appreciate it. I didn't know I needed that much protein either. So this would work for people who are not on steroids because this model makes it look like I haven't been enough calories lol. Kind of ironic because I was afraid of gaining fat. But I think I will give it a try to see if eating more will result in more muscle. Maybe that's been my problem all along.

My accurate data:

Weight 88.5 kg

FAT% 21.3 %

Fat mass 18.9 kg

FFM 69.6 kg

Musclemass 66.2kg

TBW 48.2kg

TBW% 54.5 %

Bone mass 3.4 kg

BMR 2047 calories

I usally do 1 hour workouts. 4x4 and drops sets after each set. High intensity instead heavy weights. So I have no problem breaking a sweat.

My calories pr day would be around 2200.

So what are you current macros when you hit 2200 calories?? You want to add muscle, that's your primary goal, right?

Jordan

awesome thanks for the numbers but i need a few things more:

could you elaborate on 'how often' you actually work out per week?

And if you do cardio - if so how much?

And last thing - if you wish to 'gain' muscle or to loose weight/fat?

I work out every day for about roughly 90 min. I usually do one muscle group per day and with high intensity. 4X4 sets with 40 seconds rest between reps. And always ending with a drop set after each set. I do cardio 3-4 times a week walking 30 min with high intensity or 15 min HIIT cardio. I want to gain heavy muscle and loose a bit of fat at the same time without steroids. The problem is that my version of "high intensity" or a hard workout may seem like nothing to others, you know what I mean? It's hard when you don't have a trainer next to you to actually see if your working hard enough for the specific meal plan you have. And I think this is a major issue for a lot of people out there trying to figure this stuff out.

I completely understand!!! At least you are considerate about that fact.

Many over- or underestimate "how hard" they actually workout. Or if they are working in a strength related pattern or more of a hypertrophy pattern.

As we are on the subject, let me try to figure in what range you are actually working out. The results of caloric input are of course completely different between someone who does only heavy strength related workouts and someone who reps down like crazy in hypertrophy.

When you say 4x4 with drop sets afterwards how can i imagine this?

you do, let's say a few warmup sets and then for instance 4x4 barbell squats with a working set weight?

and then 'after' that' start to drop down the weight and do further sets with each 4 reps? And how many would that be.

And howe many / and which exercises per day?

You know what ....would be awesome, if you could just actually write down, what exact your workouts are made of.

Like:

Weekday

Exercise 1 NAME - ** sets x ** reps (first set Kilo, second set kilo, etc)

Exercise 1 NAME - ** sets x ** reps (first set Kilo, second set kilo, etc)

Cardio ** minutes (type of cardio)

etc...

So i can understand a bit better what exactly you are doing in those 90 minutes each day =)

So we can maybe all together figure if your calories, and workout intensities are in a good relation, and maybe even suit your goals.

Waiting for your further reply!

Cheers - crood -

(Using 40 seconds rest between reps and 3 second negative in each exercise)
3 times per week I do HITT cardio or 45 min slow walks with resistance

Monday BICEPS/TRICEP
1 16kg dumbell curls: 4 sets 8 reps ending with dropset 16-10kg
2 16kg Isolation curls: 4 sets 8 reps ending with dropset 16-10 kg
3 10kg Cable curls: 4 sets 8 reps ending with dropset 10- 5 kg
4 Going to failure using light weights.
5 12kg dumbbell triceps extensions: 4 sets 8 reps ending with dropset 12-6kg
6 45kg cable pushdowns: 4 sets 8 reps ending with dropset 45-15kg

Tuesday Chest
1 26kg incline dumbell press : 4 sets 8 reps ending with dropset 26-16kg
2 16kg incline dumbbell fly: 4 sets 8 reps ending with dropset 16-10 kg
3 20kg Seated Machine Chest Press 4 sets 8 reps ending with dropset 20-10 kg
4 20kg Incline bench press :4 sets 8 reps ending with dropset 20-5 kg

Wednesday Legday/Backday
Leg
1 40kg leg extension: 4 sets 8 reps ending with dropset 40-15kg
2 80kg leg press: 4 sets 8 reps ending with dropset 80-20kg
3 20kg calf raises: 4 sets 8 reps ending with dropset 20-10kg
back
4 40kg bend over rows: 4 sets 8 reps ending with dropset 80-20kg
5 60kg seated rows: 4 sets 8 reps ending with dropset 60-20kg
6 30kg one arm dumbbell row: 4 sets 8 reps ending with dropset 30-10kg

Thurday BICEPS/TRICEP
1 16kg dumbell curls: 4 sets 8 reps ending with dropset 16-10kg
2 16kg Isolation curls: 4 sets 8 reps ending with dropset 16-10 kg
3 10kg Cable curls: 4 sets 8 reps ending with dropset 10- 5 kg
4 Going to failure using light weights.
5 12kg dumbbell triceps extensions: 4 sets 8 reps ending with dropset 12-6kg
6 45kg cable pushdowns: 4 sets 8 reps ending with dropset 45-15kg

Friday Chest
1 26kg incline dumbell press : 4 sets 8 reps ending with dropset 26-16kg
2 16kg incline dumbbell fly: 4 sets 8 reps ending with dropset 16-10 kg
3 20kg Seated Machine Chest Press 4 sets 8 reps ending with dropset 20-10 kg
4 20kg Incline bench press :4 sets 8 reps ending with dropset 20-5 kg

Saturday Legday/Backday
Leg
1 40kg leg extension: 4 sets 8 reps ending with dropset 40-15kg
2 80kg leg press: 4 sets 8 reps ending with dropset 80-20kg
3 20kg calf raises: 4 sets 8 reps ending with dropset 20-10kg
back
4 40kg bend over rows: 4 sets 8 reps ending with dropset 80-20kg
5 60kg seated rows: 4 sets 8 reps ending with dropset 60-20kg
6 30kg one arm dumbbell row: 4 sets 8 reps ending with dropset 30-10kg

Sunday Cardio or double bacon cheeseburger rest day:-)

ohboy! haha

first of: thanks for writing it all down =)

second of:..that is .. so much volume.. *puts hands on head*

You are basically doing each musclegroup 2-4 times per week, and i am afraid, without giving them enough rest.

Because:

Triceps gets even worked 4 days. (as it is involed in chest days / pressing, as well as in the cable pushdowns on your triceps/biceps day)

And the Biceps gets worked again on every leg/back day where you do rows.

All this volume, the missing 'rest periods' and the too little calories might actually be all together the culprit and reason why your progress seem to be stuck.

And also why probably some of that fat won't go away.

And also with all this isolation work you might not trigger the right aspects either, and might also hinder you in progressing with the amount of weights.

You are a big guy, with some serious muscles, defenitally!!! but you probably can advance more and with a more lean physique =)

So let's get further into this:

I have a few more questions for you:

- is this your hobby? or do you plan on professional competing?

- do you wish to be strong and pack on musclemass or do you rather strive to be a bodybuilder-type physique (not caring so much about strength)?

- how are your joints, muscles and tendons/ligaments? any injuries already? overuse? anything that makes certain exercises uncomfortable?

- Is there a reason you don't have any of the "big compound" barbell lifts in your workout plan (barbell squat, barbell deadlift, barbell overhead press, barbell row),

and only all these isolation exercises?

Waiting for your reply again :) Cheers!

Well this is mostly a hobby and I'm not thinking of going pro but I'm going for the bodybuilder psysique and not so much strength. I have an old rotator cuff injury which makes it hard for me to do specific exercises like flat bench press. That almost impossible for me. Regarding the deadlifts, I actually do them once in a while but mostly for burning fat as it is very effective. I mostly do isolations because I feel it's easier for me to target the right muscles and do the full range of motion. But often I do big compound with dumbells both for chest and bicebs just to get some blood through and look swollen lol. So I think your saying I need a new workout rutine?

Sorry for the late reply. The page didn't send me a notification about your latest reply, and i was also thinking back and forth about your case several times =)

About a new routine - i normally don't like to change anything if you feel happy with it.

But when looking how often you hit some of those areas per week it could maybe be organized better, and less agressive grind on your joints (especially the rotator cuffs, which already make you problems)

I also miss a bit of rear delt exercises, which defenitally could help you with shoulder mobility and rotator cuff issues. (they often appear due to wrongly done exercises as well as imbalances with too much forwards pressing but not enough backwards pulling or pressing), and core / lower back exercises.

I just feel you could improve and do your health a favor at the same time. And you can always just test it out. Try it for about 1-2 month and if you don#t like it switch back or find something new. It won't hurt and you won't become all tiny either :P

I have crunched some numbers to show you what you are "currently" doing.

It often does not occur to ourselves if we do something out of balance unless we start to look at numbers or someone else has a look at it.

There are several things standing out right away:

- imbalances in the amount of training for each musclegroup

- the volume on some of them being beyond suggested amounts

- certain musclegroups missing to be targeted at all.

- too much pressing, too little pulling.

General rule of thumb is to give 10-15 sets per small musclegroup with about 30-60 max reps, same for big musclegroups with about 20-25 sets max per week and about60-120 reps max, which i think can be a tad higher depending on the exercises, but is a good rule to keep in mind.

You can see you are overshooting those numbers quite harsh in some musclegroups.

And when you look at yourself i guess you can tell easily which bodyparts you have worked the most. And i can clearly see you have a huge biceps and even the shoulders look small compared to it =) Which is no wonder when you look at how often and much you hammer your biceps hehe. (no critique here - just going over the status =))

And then it becomes gradually smaller the lower on the body we go.

To stay healthy and functional - even when going for a bodybuilding physique - i think it's crutial to work the body evenly and not neglect areas or overwork others.

To prevent joint issues, immobility problems and unproportional bodyparts in comparison to each other.

You can also see i have noted down points where i call it "indirect" - since you are lifting for several years already i guess you know what this means, since in many exercises not only one musclegroup is worked, but others in a secondary way too.

Those are normally exercises you can group together on one day. i.e. put triceps on your chest day, and biceps on your back day etc. That way you can hammer them nicely one day and give them rest until the next day for them comes.

Muscles don#t grow 'while' being hammered to dead, this is only where you set the stimúlus for them to see reason to grow, and the need to repair. But the actual repeair and growth happens on rest days. Which you make really hard for yourself, when you have basically every day everything targetted. (unless for the leg/back days, where more could be done for the lower back and core)

I think your joints would greatly profite from a change, as well as you actually might have more energy to do heavier sets or some more progress on some of this.

I don't like to tell people how to train, especially when they do it for so long already, unless they are open for a change.+

So if you'd like to try something new i could think and reorganize some things and move some stuff around, add some things.

Your call ! Let me know if you want me to do that - it never hurts to try :P

With best greetings, Crood