I am new to the forums here, and am looking to learn some more knowledge and hopefully share what I know. If you could please review my calculations/macros, before I start planning my meals out that would greatly appreciated.
Hope everyone is having a great weekend and staying somewhat sober.
Meal plan â?? Sept 2012
21 years old
Macro for lean bulk - 45 C / 35 P / 20 F
5 meals per day (excluding P/W shake)
BMR of 1871.3. calories
Daily intake after the Harris Benedict Equation: 2245 calories (2300 cal) [1871.3 * 1.2 sedentary]
Non training days: 2300 cal. + 500 cal (lean gain) = 2800 calories daily
2800 calories per day = 315g carbs / 244g protein / 62g fats
560 calories per meal = 63g carbs / 48.8g protein / 12.4g fats
Training days: Additional 600 -800 calories per hour depending on intensity (800 to counterbalance morning PT - 2800 cal. + 800 cal. = 3600 calories per day)
3600 calories per day = 405g carbs / 315g protein / 80g fats
720 calories per meal = 81g carbs / 63g protein / 16g fats