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Fitness Tips For 8/24/2016
Calculating Your Macros for More Muscle
Bodybuilding is, to the amazement of some, as much or more a mental
pursuit as it is a physical activity. None less than the great Tommy
Kono pointed out that weightlifting is primarily a mental, not a
physical, element, and that holds true for bodybuilding as well.
One side of that mental coin is knowing what you are doing. And this
is true across the board, including specific knowledge based
training and nutrition.
In your diet, you want to know the elements you are putting into
your body. This translates into tracking your macro nutrient intake.
Your macro nutrients are the basic building blocks of food that are
essential for your body. They are essential for the average person,
and even more important for the bodybuilder. The macros are protein,
fat and carbs.
All three elements are absolutely necessary for the constant
functions of the body. The bodybuilder needs all three and diets
that skimp on any of the macros eventually hamper the action of the
Protein is the prime ingredient for the body and vital for muscle
growth. Fat assists in the assimilation of protein and also is part
of the growth process. Carbohydrates are the prime fuel source for
For bodybuilding you want to get the right amount of these macros on
a daily basis.
Start your calculations with the most vital of the macros – protein.
While a sedentary person requires far less protein than an athlete,
a bodybuilder requires the most of all. That's because the
bodybuilder is not just trying to maintain the body but to actually
create gains in the body. A typical rule of thumb for protein
intake is a gram of protein per pound of body weight. That's a very
For all of your macros, it's quite helpful to know the caloric
amount of each.
One gram of protein contains 4 calories.
One gram of carbohydrate contains 4 calories.
One gram of fat contains 9 calories.
So fat is more nutrient dense than the other two macros, and you
need less grams of fat to get a calorie count.
Start with protein intake of 1 gram of protein per pound of body
weight. If you weigh 200 pounds, then this means 200 grams of
protein. That translates into only 800 calories. If you are aiming
at getting a third of your calories from protein, then you would be
on a diet of roughly 2400 calories.
For carbs, you also use the 4 calories per gram count. So if you
are getting 40 percent of your calories from carbs, and you have a
2,400 calorie diet, then this translates into 960 calories from
carbs, or 240 grams of carbs.
The remainder of your diet is fat. In this example, that's 27
percent (protein makes up 33 percent and carbs 40 percent). So you
would multiply the 2,400 calories by 27 percent for 648 calories.
And this you divide by 9, not 4, as fat is more calorie dense. So
that comes to 72 grams of fat.
From here you can tweak your diet in any manner. You can boost any
of the macro nutrients, but as you do boost one macro nutrient,
remember that the others automatically make up a lesser portion of
the macro pie.
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Calculating Your Macros for More Muscle
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.