Macro confusion

  1. New Member
    Osmg95's Avatar
    Join Date
    Apr 2006
    Age
    46
    Posts
    89
    Rep Power
    155
    Level
    8
    Lv. Percent
    77.65%

    Macro confusion


    Just working out a bulking diet and running into some troubles. At 165lb, 5' 7", using the 2x bodyweight for protein calculations, I should be eating 330 grams of protein. Many people say a 40-40-20 macro mix is good. I figured my BMR is somewhere around 1700kcal/day. Adding in a activity number, I'm roughly burning 3100kcal/day with a med to heavy activity level. Adding in 500kcal on top of that to start gaining weight brings me to 3500 to 3600kcal/ day to bulk up.

    Going back to the 40-40-20 ratio, I would be eating around 350-360 grams of protein!!! That's well over 2x my bodyweight.

    Can someone help me out with these macros? Maybe I'm missing something here but trying to obtain a 40-40-20 ratio. If that just doesn't work for me, what would you suggest?

    Thank you

  2. Board Moderator
    Unbreakable
    David Dunn's Avatar
    Join Date
    Mar 2003
    Age
    49
    Posts
    11,984
    Rep Power
    3013789

    Either a 2g/lb/BW protein diet and your calorie requirement or a 40/40/20 diet and calorie requirements. You can't have them both. Choose which you want and go from there. High protein and fixed calories will restrict your carbohydrates and fats in order to stay within you calorie requirements. 2g/lb/bw is excessive IMO.
    Humility is not thinking less of yourself, but thinking of yourself less.
  3. New Member
    Osmg95's Avatar
    Join Date
    Apr 2006
    Age
    46
    Posts
    89
    Rep Power
    155
    Level
    8
    Lv. Percent
    77.65%

    I've decided to start at eating 3300kcal/day. 330g of protein, 330g of carbs, and 77g of fat. That equates close to 40-40-30 if i've done my math correctly. As my weight increases I will adjust the increase in calories accordingly.

    Thanks for the advice.
    •   
       

  4. Registered User
    myfathersboy's Avatar
    Join Date
    Mar 2006
    Posts
    370
    Rep Power
    298
    Level
    15
    Lv. Percent
    75.22%

    Just a quick point that people have a tendency to get stuck on.....Protien intake should equal 1.5-2 g/lb of LEAN body weight....so in order to calculate your intake you would need to know, roughly, your bf%......
  5. New Member
    Osmg95's Avatar
    Join Date
    Apr 2006
    Age
    46
    Posts
    89
    Rep Power
    155
    Level
    8
    Lv. Percent
    77.65%

    Lean body weight? That I didn't know. I've never seen any reference to that. Certainly sounds plausable. Good info...thanks.
  

  
 

Similar Forum Threads

  1. Confused about macros
    By dbrodrive1211 in forum Nutrition / Health
    Replies: 4
    Last Post: 01-29-2013, 03:18 PM
  2. Confusion on types of test
    By Matthew D in forum Anabolics
    Replies: 18
    Last Post: 11-12-2011, 12:57 PM
  3. Replies: 12
    Last Post: 06-26-2007, 06:38 AM
  4. Confused
    By liontamer in forum Anabolics
    Replies: 26
    Last Post: 01-10-2003, 11:46 PM
  5. a little confused about T1pro
    By hamper19 in forum Anabolics
    Replies: 5
    Last Post: 10-24-2002, 03:43 PM
Log in
Log in