Bodybuilding (First Contest Prep)

I’m 20 years old and thinking of doing my first bodybuilding contest. I’m currently 95kg at around 15% bodyfat. The main issue I’m having is how to diet properly… How do you calculate your macros properly and diet efficiently??

Thanks! :slight_smile:

Theres no straight answer for everyone. You have to learn your body.
1g pro is 4 cal
1g carb is 4 cal
1g fat is 9 cal

Do u need to know what % of each macro u need or do you still need to calculate ur caleries and ur daily energy Expenditure?

Both I should think. Naturally I’m able to maintain a fairly lean condition and people say I am quite muscularly big for a young natty. But my diet is literally clean foods but i have no clue on how to count my calories or adjust it to my body type… Literally starting this from scratch!

Log your food intake for a few days, and so long as your weight is (fairly) consistent, crunch the #s and see what you’re currently at in terms of macros and total cals. Then you can worry about what adjustments to make.


Great advice mate! Thank you!

Protein shake with banana, oats and your favorite protein powder flavor. This recipe also doubles as a quick and nutritious breakfast for those on the go.