T Nation

Need Help Counting Calories/Macros


#1

So i am about 88kg with 16% bf and I want to gain muscle but need some help on my diet. I can't cut bf because i don' t look very strong (yet). I want to be bigger so i need to gain but want to minimize the fat gains. According one site i need 2800 kcal for maintenance. Another site says i need 3400 kcal for maintenance. Huge difference ofcourse. The first one seemed more logical: lean body mass(lbs) * 15 ( depending on overal weight).found this on leanerbydesign.

The problem is when googling you find all different takes on the idea with all different results. So i wanted the hear how guys who have already walked my path succesfully have started to calculate their kcal and macros.

Thx


#2

just start eating 3000 calories and watch to see how your weight changes…too much gain? lower calories…not enough gains,raise calories…

thank you ,that will be 250 dollars


#3

[quote]GrindOverMatter wrote:
just start eating 3000 calories and watch to see how your weight changes…too much gain? lower calories…not enough gains,raise calories…

thank you ,that will be 250 dollars[/quote]
Me next. Me next. I’m 85 kg and 10-12% lol


#4
  1. Did I do my prescribed training?
    No > you’re gonna get fat, be disciplined. Try better next week.
    Yes > continue to 2

2…Did I eat mainly good food?
No > be smarter about how you fuel your body - it will catch up with you. Try again next week.
Yes > continue to 3.

  1. Did I gain weight?
    No > Add some more food next week. Try better next week
    Yes > continue to 4

  2. Was it more than 2lbs?
    Yes > eat a bit less. Try better next week
    No > continue to 5.

  3. Am I progressing in my training?
    Yes > Good work, continue doing what you’re doing
    No > Are you doing some fucktard* program?

Yes > Do something that’s proven to work. Try better next week.
No > Could just be a bad week, monitor if this continues
No > You may consider more tightly tracking your macros

  • if you designed it yourself or you Frankenstein two (or God help you, three) programs to get the absolute best or you made a modification you are almost certainly doing a fucktard program.

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