T Nation

How are My Macros?

Edit:

So I started using the myfitnesspal app on my phone, basically just so I can count my calories and macros. I averaged out the past 3 days since they were all pretty similar and came out to the following

Avg: 3493 cal

Avg Protein: 220
Avg Carbs: 515
Avg Fats: 56

Which came out to 15/60/25 (all in percents) for Fat/Carbs/Protein

I lift 5X/week heavy compounds, trying to gain muscle, a little fat’s not a problem for me.

How do my macros look for this goal? What do I need more/less of? I’m thinking of keeping my calories at around 3500/day since I’m 6’3" 182 right now, does that sound right?

Numbers were screwy in the first post, fixed them.

[quote]Andrewdwatters1 wrote:
So I started using the myfitnesspal app on my phone, basically just so I can count my calories and macros. I averaged out the past 3 days since they were all pretty similar and came out to the following

Avg: 3512 cal

Avg Protein: 240
Avg Carbs: 619
Avg Fats: 84

Which came out to 18/59/23 (all in percents) for Fat/Carbs/Protein

I lift 5X/week heavy compounds, trying to gain muscle, a little fat’s not a problem for me.

How do my macros look for this goal? What do I need more/less of? I’m thinking of keeping my calories at 3500/day since I’m 6’3" 182 right now, does that sound right?
[/quote]

Something is not adding up right when I look at those macros compared to the calories. 860g of carbs and protein (added them together) x 4 = 3440 calories right there, before adding the 84g of fat, which would bring your total to something around 4300.

Anyway, unless you’ve already proven that 620g of carbs a day is not too much for you in terms of an acceptible rate of fat gain, I might guess that it’s too high. I think 450-500g of carbs might be a better starting point. Protein and fat looks fine. Just my opinion, you’ll get a wide range of feedback on something like this, as everyone has their own favorite type of macro splits.

At least you are tracking things now, so you can base your adjustments on real information when and if you need to make changes. Good luck.

[quote]Serge A. Storms wrote:

[quote]Andrewdwatters1 wrote:
So I started using the myfitnesspal app on my phone, basically just so I can count my calories and macros. I averaged out the past 3 days since they were all pretty similar and came out to the following

Avg: 3512 cal

Avg Protein: 240
Avg Carbs: 619
Avg Fats: 84

Which came out to 18/59/23 (all in percents) for Fat/Carbs/Protein

I lift 5X/week heavy compounds, trying to gain muscle, a little fat’s not a problem for me.

How do my macros look for this goal? What do I need more/less of? I’m thinking of keeping my calories at 3500/day since I’m 6’3" 182 right now, does that sound right?
[/quote]

Something is not adding up right when I look at those macros compared to the calories. 860g of carbs and protein (added them together) x 4 = 3440 calories right there, before adding the 84g of fat, which would bring your total to something around 4300.

Anyway, unless you’ve already proven that 620g of carbs a day is not too much for you in terms of an acceptible rate of fat gain, I might guess that it’s too high. I think 450-500g of carbs might be a better starting point. Protein and fat looks fine. Just my opinion, you’ll get a wide range of feedback on something like this, as everyone has their own favorite type of macro splits.

At least you are tracking things now, so you can base your adjustments on real information when and if you need to make changes. Good luck.[/quote]

Yeah you’re right those numbers were off. Fixed them though.