How to Set Up Macros and Adjust For Goals - BULK Series Ep. 3
Join me during a 12 week BULK Phase and see what it's really like to build muscle.
Ep.2 - How to Set Up Macros and Adjust For Goals
I have been training for 3 years and bulking for 2 years. On my way to the goal of 225 lbs at 5 years, I'm sharing my experience with bodybuilding. This journey has changed my life in so many positive ways and I hope to inspire others to put their goals into action.
My starting daily macros for this bulk:
Activity Level: 9-10 hours in the gym a week
My bulking progress:
2017 Start - 134 lbs
End of 2017 - 156 lbs
End of 2018 - 182 lbs
End of 2020 Goal - 225 lbs
FREE MACRO CALCULATOR: https://www.muscleforlife.com/macronutrient-calculator/
MY MACROS PLUS: https://getmymacros.com
MY FITNESS PAL: https://www.myfitnesspal.com
BEGINNER BULK PROGRAM: https://riverrunswild.com/training-programs/12-week-beginner-bulk-program-complete-program
It may sound daunting, but setting up your macros is relatively easy. First, it’s good to have a very basic understanding of what macros are. “Macros” is just a shorthand term for macro-nutrients. These macro nutrients are Protein, Carbohydrates, and Fat. These are the essential energy sources that the human body uses to function. Almost every single food item is comprised of these three macro-nutrients. What’s great about this is that it makes tracking possible for almost anything! Most macro trackers will utilize these three values to calculate the calories contained in that food item.
Protein: Essential for repairing and building tissue, protein is a cornerstone of muscle building. Make sure that you source the majority of your protein from amino acid rich sources. The less refined the better, think tofu or beans over protein powder.
Carbohydrates: The body’s primary energy source. Carbs are absolutely essential for the energy requirements of building muscle. Building that muscle isn’t just a workout for you, it’s work for your body! Your body will utilize carbs to crush workouts but to also repair and build afterwards. In addition, carbohydrates build glycogen stores which can be tapped into during hard workouts.
Fat: Fat is the densest source of calories out of all three macro-nutrients. You will not necessarily be eating “low-fat” but while tracking, you will start to quickly see how much fat sneaks it’s way into a diet quickly. It is important that you get high quality fats into your diet from whole plant based sources and plant fed animal sources. These fats will help with cell regeneration and repair. They will also help with overall cognitive function, tissue repair, and helping micro-nutrients travel to where they need to go.
Calories: Calories are not what food is comprised of, they are a measurement of energy. Think of calories as the amount of energy that is in your food, this is energy your body can fuel itself with. When trying to put on muscle, a slight excess of calories is needed. You need to eat more than you burn off in order to gain.
How to Calculate Your Macros
I could provide a long equation here to get your macros, but that would be kind of silly. There are several free macro calculators online. Search “simple macro calculator” online. You’ll want to look for one where you can move the Protein, Carb, and Fat sliders. This is important because it will grant you better control over how you want to adjust.
How to use a macro calculator:
To get started, you’ll enter your starting weight.
Enter your body fat percentage. This will be a best guess for most people. Take a look at body fat percentage pictures to get a good idea of where you stand. There are also body fat scales available, but these really just give an estimate too.
You’ll enter how much you exercise each week. If you follow this plan, it will put you over 6 hours a week of exercise.
Next, you’ll be asked to enter a preset or a surplus amount. I’d recommend starting at a surplus of 10%. This puts you 10% over your “maintenance” calories. If you prefer to use a preset, choose “bulk”.
Once all that info is entered, you’ll see what the recommended calories, protein, carbs, and fat are for your daily intake. I recommend that you adjust the macro sliders so that your macro percentages are close to 25% Protein / 55% Carbohydrates / 20% Fat. You will tweak these calories and percentages weekly based on your changing weight and how you are feeling.
For more information on how to track macros, adjust for success, and analyze your numbers, download the Beginner Bulk Program.
Join Me - Start a Bulk!
I am not a certified personal trainer, but do seek to motivate and inspire others on their fitness journey. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime. If you are looking for a training program, click here.