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  1. #1
    Registered User xXGreenXx90's Avatar
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    How can I adjust my macro intake smoothy when gaining muscle?

    Hello.

    If you're taking a track everything approach, how would one go about smoothly increasing protein, fat and carb intake with increase of body weight?

    If your goal is say gaining 2lb of muscle per month (lean bulk) and you're consuming a surplus of 285c and your macros are:

    Protein: 1g per pound of body weight
    Fats: 0.5g per pound of body weight.
    Carbs: filling remainder of calories.

    would it be best to recalculate my macro intake every 2 weeks I gain 1lb of muscle? OR... Just add 200 to 285 calories every 2 weeks if there is no progress in weight gain and adjust accordingly.

    If you have a different method please share! I'm taking this approach to really make sure I'm in the ballpark.

    I found this helpful: https://blog.kinobody.com/diet-and-n...t-your-macros/
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  2. #2
    Nameless King faithbrah's Avatar
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    dude i just typed the longest response (for once) and it said i have no permission to post...

    here's what i said in a nutshell:

    - 0.7g/lb of protein and 0.4g/lb of fat minimum, fill the rest with whatever

    - 2 pounds of muscle per month isn't realistic for most people, so don't count on it too much

    - you can use those macros too, but treat them as average amounts and not something you need to be close to (the article said 5-10 grams off, but even that is too exact)

    - 285 calories is awfully exact, it could very well be anything between 200-300

    - no need to recalc macros unless you gain or lose a lot of weight, your second option is better
    to elaborate on the macro thing: according to the 0.7g/lbs rule, i need a minimum of 105 grams of protein per day. i aim at anywhere between 100 and 150. hell, even 180 grams is fine but i don't see the need
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  3. #3
    Registered User xXGreenXx90's Avatar
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    Originally Posted by faithbrah View Post
    dude i just typed the longest response (for once) and it said i have no permission to post...

    here's what i said in a nutshell:



    to elaborate on the macro thing: according to the 0.7g/lbs rule, i need a minimum of 105 grams of protein per day. i aim at anywhere between 100 and 150. hell, even 180 grams is fine but i don't see the need
    "said i have no permission to post..." Damn. I felt that.

    It's actually the 0.8g/lbs rule. ( joke )

    This is a big help, thanks man!
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  4. #4
    Moderator SuffolkPunch's Avatar
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    That forum error is a pig.

    Always copy what you wrote before posting it if it's long.

    If it won't post, remove (braces) - I find that helps.
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