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Calories and Macro Basics

Gear Panda

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Hey Evo,

I posted this on another forum as a basic guide to constructing a diet fit for bodybuilding. Since most of us are on gear, we need to make the most of our time on.

You can use this guide as a starting point to create a diet suitable to your goals. It’s just a start point, so you may have to adjust as results vary between individuals

Nutrition is the most important part of this sport. There is a lot of confusion around how to properly put a diet together, so I put together a fool-proof guide. I’ve kept it super simple, there’s a lot more that goes on but this is a good start point.

What is your goal?
First step is to figure out what you want to do with your physique. Are you losing body fat or building muscle? Or do you just want to maintain?

Calculate your Base Metabolic Rate (BMR)
Your BMR is the amount of calories your body needs to keep the lights on. The number becomes your “maintenance calories”.

You can calculate your BMR using websites like the link below:

https://www.bmi-calculator.net/bmr-calculator/

Once you have your BMR, try and eat at maintenance for a week. Weigh yourself at the beginning of the week, and then again 7 days later. If there’s little or no change on the scale, then your maintenance calories are accurate. If you see a big change up or down in weight, you’ll need to make adjustments.

Determine Your Calories
When you are confident your maintenance calories are right, you will need to make additions or subtractions to this number as per below:

Deficit for weight loss (minus 300-500 calories)

Surplus for muscle gain (Add 300 - 500 calories)

You would review your calories at the beginning of each week. Ideally you are looking for a scale change of 400g (either up or down). If you’re on gear these changes may be more drastic.

If there’s no change on the scale and you’re confident you’ve eaten correctly, make some adjustments (eg add 200 calories if the scale doesn’t move up)

Macro Breakdown
Your calories are important but you also need to make sure your macros are correct to assist with your goals. See guide below to determine the caloric split:

Protein
1g per pound of body weight. (Protein = 4 calories per gram)

Fat
0.4g per pound of body weight (Fat = 9 calories per gram)

Carbohydrates
Carbs are the variable that you can shift depending how you progress. You would first calculate fat and protein and use the remaining calories as carbs (Carbs = 4 calories per gram)

Let’s use an example. A 22 year old man weighing 200 pounds requires 3204 calories to maintain weight based on his current lifestyle.

He is looking to bulk, so he adds 300 calories:

3204 + 300 = 3504 calories to gain weight.

His Macros would be as follows:
Protein: 1g x 200lb = 200g Protein (800 Calories)
Fats: 0.4 x 200lb =80g fats (720 Calories)
Carbs: 3504 -800 - 720 = 1984 calories.
1984/4 = 496g Carbs.

Carbs make up the rest of his calories so we would take his total, minus the fats and protein and then divide by 4.

That’s it. It’s not rocket science really. If you can work out your mg for your gear, you can workout your nutrition.

This is just a start point, results will vary and you’ll need to tweak things to suit your individual needs.

For those who may be unaware, we offer affordable coaching services for people at all levels of their fitness journey.

If you’d like to know more, refer to the post below.

https://www.evolutionary.org/forums/threads/gear-panda-ped-coaching.96737/

🐼
 
Hey Evo,

I posted this on another forum as a basic guide to constructing a diet fit for bodybuilding. Since most of us are on gear, we need to make the most of our time on.

You can use this guide as a starting point to create a diet suitable to your goals. It’s just a start point, so you may have to adjust as results vary between individuals

Nutrition is the most important part of this sport. There is a lot of confusion around how to properly put a diet together, so I put together a fool-proof guide. I’ve kept it super simple, there’s a lot more that goes on but this is a good start point.

What is your goal?
First step is to figure out what you want to do with your physique. Are you losing body fat or building muscle? Or do you just want to maintain?

Calculate your Base Metabolic Rate (BMR)
Your BMR is the amount of calories your body needs to keep the lights on. The number becomes your “maintenance calories”.

You can calculate your BMR using websites like the link below:

https://www.bmi-calculator.net/bmr-calculator/

Once you have your BMR, try and eat at maintenance for a week. Weigh yourself at the beginning of the week, and then again 7 days later. If there’s little or no change on the scale, then your maintenance calories are accurate. If you see a big change up or down in weight, you’ll need to make adjustments.

Determine Your Calories
When you are confident your maintenance calories are right, you will need to make additions or subtractions to this number as per below:

Deficit for weight loss (minus 300-500 calories)

Surplus for muscle gain (Add 300 - 500 calories)

You would review your calories at the beginning of each week. Ideally you are looking for a scale change of 400g (either up or down). If you’re on gear these changes may be more drastic.

If there’s no change on the scale and you’re confident you’ve eaten correctly, make some adjustments (eg add 200 calories if the scale doesn’t move up)

Macro Breakdown
Your calories are important but you also need to make sure your macros are correct to assist with your goals. See guide below to determine the caloric split:

Protein
1g per pound of body weight. (Protein = 4 calories per gram)

Fat
0.4g per pound of body weight (Fat = 9 calories per gram)

Carbohydrates
Carbs are the variable that you can shift depending how you progress. You would first calculate fat and protein and use the remaining calories as carbs (Carbs = 4 calories per gram)

Let’s use an example. A 22 year old man weighing 200 pounds requires 3204 calories to maintain weight based on his current lifestyle.

He is looking to bulk, so he adds 300 calories:

3204 + 300 = 3504 calories to gain weight.

His Macros would be as follows:
Protein: 1g x 200lb = 200g Protein (800 Calories)
Fats: 0.4 x 200lb =80g fats (720 Calories)
Carbs: 3504 -800 - 720 = 1984 calories.
1984/4 = 496g Carbs.

Carbs make up the rest of his calories so we would take his total, minus the fats and protein and then divide by 4.

That’s it. It’s not rocket science really. If you can work out your mg for your gear, you can workout your nutrition.

This is just a start point, results will vary and you’ll need to tweak things to suit your individual needs.

For those who may be unaware, we offer affordable coaching services for people at all levels of their fitness journey.

If you’d like to know more, refer to the post below.

https://www.evolutionary.org/forums/threads/gear-panda-ped-coaching.96737/

🐼
Despite knowing this, I still stuffed it up recently and cut my calories too far down. If I wasn’t logging on here I’d probably still be making the same mistake.
 
Despite knowing this, I still stuffed it up recently and cut my calories too far down. If I wasn’t logging on here I’d probably still be making the same mistake.
Yep, it’s easy to go too far in one direction which obviously isn’t ideal.

Important to continually weigh yourself and inspect for visual changes to make sure you’re weight gain/loss is sustainable
 
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Reactions: Ori
Daily weigh ins for my clients are part of a goal focused plan. If you're not ready for that small inconvenience you're not ready to use gear tbh. If you can't count.calories you're not ready for gear. You don't know how much protien you're having you're not ready for gear or even natural level completion for that matter. Above post is a good reminder that nutrition is the 800 pound gorilla in the room.
 
Daily weigh ins for my clients are part of a goal focused plan. If you're not ready for that small inconvenience you're not ready to use gear tbh. If you can't count.calories you're not ready for gear. You don't know how much protien you're having you're not ready for gear or even natural level completion for that matter. Above post is a good reminder that nutrition is the 800 pound gorilla in the room.
Couldn’t agree more man. Too many people want to rely on drugs to do the work for them
 
Hey Evo,

I posted this on another forum as a basic guide to constructing a diet fit for bodybuilding. Since most of us are on gear, we need to make the most of our time on.

You can use this guide as a starting point to create a diet suitable to your goals. It’s just a start point, so you may have to adjust as results vary between individuals

Nutrition is the most important part of this sport. There is a lot of confusion around how to properly put a diet together, so I put together a fool-proof guide. I’ve kept it super simple, there’s a lot more that goes on but this is a good start point.

What is your goal?
First step is to figure out what you want to do with your physique. Are you losing body fat or building muscle? Or do you just want to maintain?

Calculate your Base Metabolic Rate (BMR)
Your BMR is the amount of calories your body needs to keep the lights on. The number becomes your “maintenance calories”.

You can calculate your BMR using websites like the link below:

https://www.bmi-calculator.net/bmr-calculator/

Once you have your BMR, try and eat at maintenance for a week. Weigh yourself at the beginning of the week, and then again 7 days later. If there’s little or no change on the scale, then your maintenance calories are accurate. If you see a big change up or down in weight, you’ll need to make adjustments.

Determine Your Calories
When you are confident your maintenance calories are right, you will need to make additions or subtractions to this number as per below:

Deficit for weight loss (minus 300-500 calories)

Surplus for muscle gain (Add 300 - 500 calories)

You would review your calories at the beginning of each week. Ideally you are looking for a scale change of 400g (either up or down). If you’re on gear these changes may be more drastic.

If there’s no change on the scale and you’re confident you’ve eaten correctly, make some adjustments (eg add 200 calories if the scale doesn’t move up)

Macro Breakdown
Your calories are important but you also need to make sure your macros are correct to assist with your goals. See guide below to determine the caloric split:

Protein
1g per pound of body weight. (Protein = 4 calories per gram)

Fat
0.4g per pound of body weight (Fat = 9 calories per gram)

Carbohydrates
Carbs are the variable that you can shift depending how you progress. You would first calculate fat and protein and use the remaining calories as carbs (Carbs = 4 calories per gram)

Let’s use an example. A 22 year old man weighing 200 pounds requires 3204 calories to maintain weight based on his current lifestyle.

He is looking to bulk, so he adds 300 calories:

3204 + 300 = 3504 calories to gain weight.

His Macros would be as follows:
Protein: 1g x 200lb = 200g Protein (800 Calories)
Fats: 0.4 x 200lb =80g fats (720 Calories)
Carbs: 3504 -800 - 720 = 1984 calories.
1984/4 = 496g Carbs.

Carbs make up the rest of his calories so we would take his total, minus the fats and protein and then divide by 4.

That’s it. It’s not rocket science really. If you can work out your mg for your gear, you can workout your nutrition.

This is just a start point, results will vary and you’ll need to tweak things to suit your individual needs.

For those who may be unaware, we offer affordable coaching services for people at all levels of their fitness journey.

If you’d like to know more, refer to the post below.

https://www.evolutionary.org/forums/threads/gear-panda-ped-coaching.96737/

🐼
So you calculate the amount of carbs needed after figuring for protein and fats subtracting those two from the total desired daily caloric intake, and what you're left with is the carbs you need to consume?


Can't you simply count all your calories/protein/fats and carbs?

I'm a little confused about this
 
  • Like
Reactions: Ori
So you calculate the amount of carbs needed after figuring for protein and fats subtracting those two from the total desired daily caloric intake, and what you're left with is the carbs you need to consume?


Can't you simply count all your calories/protein/fats and carbs?

I'm a little confused about this
If you only count calories you will inevitability have unbalanced macros. This is why you calculate things that way, so you can meet specific macro goals, not just an overall calorie goal.

It ensures you eat enough protein etc.
 
So you calculate the amount of carbs needed after figuring for protein and fats subtracting those two from the total desired daily caloric intake, and what you're left with is the carbs you need to consume?


Can't you simply count all your calories/protein/fats and carbs?

I'm a little confused about this
It can be confusing at times man. If you’d like, send me a message and I can walk you through the process, no charge.
 
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