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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 body. 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 training. 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 simple calculation. 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. Submit A Fitness Tip If you have a tip you'd like to share e-mail it to us
Calculating Your Macros for More Muscle

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