On this topic, I want to tackle how to exactly get some flexible dieting macros for your fitness goal. How and where to start and from there it is all about educating what macros are and if you structure a certain number to hit your caloric intake to achieve a consistent way of tracking your calories.
Before I do my own version of how to structure your macros for gaining or losing or maintaining weight etc, I am sharing a youtube video of the one who inspired me to start doing macros and so far I have enjoyed my journey so far.
Decide what your goal first
Whether its gaining weight or losing you need to have in mind what your purpose. Dieting it is commonly used for weight loss most of the time but did you know some people diet for gaining weight that’s right those high metabolism persons that they claim they can eat whatever and still not gain anything.
Maybe if they were more consistent about their calories intake then they would start seeing gaining results and this process call bulking, to be on a caloric surplus to maximize your potential on muscle growth, and the majority of us use dieting for the opposite effect which is to lose weight unwanted weight fat loss etc.
If you think losing weight will make you achieve your body of your dreams then that’s pure fantasy because in order to look trimmed and toned you also need to gain muscle mass which why some other folks are bulking on for. When you feel confident enough that you have put enough time in the gym whether you are out of shape or overweight, it doesn’t matter you keep adding muscle mass and eventually at least after 3 years of lifting, jump on a cutting weight dieting so you can uncover all your hard work all those hard-earned days that contributed to a better physique .
So what exactly are macros?
Macros are just components to build a nutritional content which are carbohydrates, fats, and protein. Each macro has a goal in mind. For our body main fuel energy are carbohydrates and they are heavily used for most of our activity even thinking burns carbohydrates. Fats keep your hormones balanced and protein it’s the one we focus on for muscle recovery skin regeneration etc.
Carbohydrates and proteins play a huge part in a solid workout because your glucose it is depleted and you can implement carbohydrates to be the source of faster transportation for that protein on that post workout. That way pretty much carbohydrates help pump blood flow to your muscles. Also, hydration plays a big part along with potassium and sodium which are minute but still affect but when you are extremely lean body fat percentage.
1 gram of carbohydrate equals 4 calories, 1 gram of protein also equal to 4 calories but 1 gram of fat equals 9 calories. The idea is to set a caloric number to stick too during your low days if you are in a caloric deficit where you eating anywhere less then 200 to 400 calories less then your calories you need to maintain a current weight.
A surplus on the other will leave you gaining weight in a frame of a time and it will be anywhere from 100 to 400 calories more than your maintenance calories. Both require tracking for this I recommend reading my post.
I am gonna use an example of a person who weighs 120 pounds, he wants to gain weight no matter what. We are going to assume he needs around 2661 calories to maintain weight alright. We gonna add 400 calories to this base number to ensure he starts on a surplus so that would give us around 3061 calories.
Now that he has the calories its time to structure his caloric budget to the macro components. So you wanna start with protein and there is a rule that at least you need 1 g of protein per pound on your weight so this dude its a 120 pounds guess what will throw 120 g proteins to his budget which equates to 480 calories now subtract 480 calories to 3061 calories = 2581 calories.
Now the next two will be tricky since not every person respond the same for fat and carbohydrates intake. Assuming that this person its more effective on the carbohydrate side we gonna grab a big chunk of that budget and put it there. Lets put 75 % of those calories into carbohydrates = 1815 divided by 4 = 453 grams of carbs for this person. Lets subtract 1815 – 2581 calories = 766 calories for fat divided by 9 = 85 grams of fat.
So this client starting macros are 120 grams of proteins, 85 grams of fat and 453 grams of carbohydrates this will give him a total caloric intake of 3061 calories for bulking up.
The procedure to set the macros are similar too we are still gonna use the same person for reference with the same advantage that he is more effective on carbohydrates then fat again this is just an assumption.
So his maintenance calories will start at 2661 calories now we gonna subtract 400 calories to make sure he is on a caloric deficit. so 2661 – 400 give us 2261 calories for a deficit. Now we still gonna arrange the same amount of protein which are 120 grams of protein= 480 calories of his budget now we subtract 480 calories from 2661 and we get 2181 calories which again we gonna arrange 75 % to carbs = 1635 calories divided by 4 = 408 grams of carbs.
Now for the rest we subtract 1635 – 2181 = 546 calories divided by 9 = 60 grams of fat. Macros for losing weight = 408c/60f/120p .
Why it’s important to track it?
The answer is the more consistent you are with these number the more you know what to adjust in the future again this is all stipulation there is no magic number just trial and error to see what work and doesn’t work with the person.
Another reason why we keep protein the same its to try to maintain body composition which means how athletic build look or chubby look, but just being consistent on this number will ensure you to have a more consistent body composition depending on your goals if it gaining or losing weight. If you have any question about how to start experiment this by your own feel free to give me a comment on this post.
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