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Celorza
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Then may I suggest a different Macro Set up?:
Protein: 1g of Prot per LB of BW
Fats: .45 to .5g of fat per LB of BW
Carbs: rest of the kCalories needed to get the surplus.
Alas around 200g of prot, from 90 to 100g of fat and then the rest is carbs, if your TDEE is 2700 kCals (lets just say for example) you could start with a surplus of 250 kCals and go for 2950 kCals with macros somewhat like:
-200g of prot
-100g fat
-310g of fat.
And then just keep adding 250 per week by adding to the carbs you take, basically you could also raise prot and fats, but the "im bad with carbs" is an overplayed myth (IMO) unless you have a GI disorder that really stops you from digesting carbs. And the best thing you can do its keep the protein and fats and their essential values.
Then again its just my opinion :blink: but Idk how you are getting that TDEE too, heck I'm tiny and I'm eating close 3200 kCals for my bulk hehe.
Celorza
Well-known member
If you are gonna add kCals add Carbs and keep fats and prot at their essentials, no need for more actually :blink: , also yeah you had proposed:
total:
217g protein 80g fat 216g carbs
2452 total calories
225 calories short, still working on adding.
What I suggest better is lower prot a bit and increase fats and carbs so starting around:
-200g prot
-100g fat
-310g carbs
But I do doubt that is your TDEE bro :blink: specially being that big , you are almost 6 ft and weight 200lbs , I seriously think you should calculate TDEE again :blink: specially since you are only doing BMR+kCals at gym, what about the kCals spent to recover and rebuild muslce? What about the kCalories you use for moving around all day and working bro :blink: unless you are in a stationary coma and wake up for the gym only and go straight back to bed, that TDEE is flawed
Celorza
Well-known member
Use the Harris Benedict to get the TDEE , if you have a physical job you should seriously multiply your BMR x 1.9 , also yeah I mean prot and fat are minimums , but what my point is , add more on CARBS than you would add on prot and fats, don't be scared of them haha...
This is for your kCals to get em right:
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Now for your macros, 1g of prot=4 kCals , 1g of fat=9 kCals , 1g of carbs=4 kCals.
Celorza
Well-known member
Your TDEE (total day energy expenditure) es 2078.84 (BMR) x 1.9 = 3949.75 kCals to not gain or lose a pound, that is if you train (including cardio days) at least 5 days a week and also have a physical job (which you have , both). I don't usually take the diet idea of 40% something 30% something and 30% something, I like to base it of essential macronutrient numbers and work from there, and since prot minimum essential is 1g of protein and also .5g of fat are essential I simply wiggle from there, example:
4000 kCals:
-200g prot= 800 kCals
-100g fat = 900 kCals
Both add up to 1700 kCals leaving 2300/4= 575g of carbs
Now if it is a problem beacuse you are not used to eating THAT many carbs you would usually add a bit on the prot to make it easier
-275 prot
-100g fat
-500g carbs
= 4000 kCals , thats just to maintain , to gain you make a surplus , but start slow week by week , around 200.
Its just an example haha, I wouldnt have that much prot , I would just add a bit of prot a bit of fats and lower carbs just a tiny bit to make it easier to eat that much.
I would love to see someone else pitch in their thoughts on this though haha, not only me
Celorza
Well-known member
Haha yeah bro , no way in hell I am eating 3200 kCals and gaining 1~ a week and you at your size and physical job wanted to gain with even less calories than me (and I am like 5" smaller and 60 lbs lighter haha xD)
Celorza
Well-known member
Food is all up to you bro haha , you gotta messure it in the best way you can and learn to eat for fuel and kCals rather than taste, I find it easier to use Ground Lean Beed , Ground Turkey , Egg Whites , Cottage Cheese and Fat Free Milk as protein sources , PB , almond butter , EVOO and EVCO as fats and oatmeal , sweet potatoes , brown rice , whole wheat pasta and ezekiel bread as carbs (and all the veggies I want , but I never track em)...Makes it easier to count and calculate macros that way haha, also , drop the Flax Seed Oil , Fish Oils are way better , and don't track them as fat content either.
The thing is , I hate powders and find them retarded IMO , a weight gainer will never ever be better than a good whole meal with rich nutritious contents
Celorza
Well-known member
I missed this post sorry Valdez, seriously didn't ignore.
Can you explain what you meant :S? What other methods do you use to find BMR??
Spaniard
Well-known member
Katch Mcardle is a pretty decent one, if you know your BF%. I think there is one more I'd have to dig into my notes but with active/lean people Katch seems to be the best way to go. Most of them are over estimates tho so you gotta pay close attention to weight and the mirror. No matter what formula used its just a starting point and is up to you to get it just right according to YOU.
: ) hope that helps any other q's let me know.
: ) hope that helps any other q's let me know.
Celorza
Well-known member
Yeah thats true, no matter how much you estimate the kCals you need and Macro's you need...Until you give it a dry run of your own, for some weeks and keep track to see what works and adjust, you'll never find what works for yah.