Want create site? Find Free WordPress Themes and plugins.

Perhaps you’ve seen a shredded Instagram influencer post an image like this on Instagram and touting it as eating to their macros.

And left thinking to yourself how can anybody possibly get ripped while eating what the “experts” say we must avoid, in order to have the body we want.

And in case you thought a picture like this was an anomaly — you head on over to Instagram and search the tag #proteinpancakes or #waffles — and begin to see the trend of shredded chicks and buffed dudes annotating their pancake stacks with the macro breakdown of each of their cheat meals.

And no, they are not all genetically gifted and nor are their physiques only attributable to steroids.

It has everything to do with understanding the linchpin of how you can modify your body composition — the amount of muscle and fat on your frame — by merely eating the precise amount of protein, carbohydrate, and fat. Irrespective of the source of those macronutrients.

I discuss this heavily in my online courses, and on my YouTube channel. All science included.

By the end of this article, you’ll learn how to free yourself from mainstream dietary dogma of needing to avoid eating saturated fat to get shredded. You’ll learn how to manipulate your body composition to lose fat, build muscle, simply by eating to your macros.

You’ll learn how you can eat Halo Top and still have your abs 🙂

Step 1. Determine Calories To Consume

Weight loss and weight gain is a numbers game. Period.

Using the calculator found here, enter your current weight and approximate body fat percentage and activity level.

LEARN HOW TO CREATE YOUR OWN MEAL PLANS AROUND THE FOOD YOU LOVE THE MOST, WHILE BUILDING THE BODY OF YOUR DREAMS.

90% OFF LIFETIME ENROLMENT TO MY MEAL PLANNING MASTERY COURSE

LEARN MORE
LBM
BMR
TDEE
0
0 kcal
0 kcal
0 kcal

The calculator will give you an estimated total daily energy expenditure (TDEE) — the number of calories needed to maintain your current weight.

This is the baseline where you will pivot with your calculations based on what your goals are. There are three goals.

Goal 1 (Maintain). Consume calories equal to your TDEE.

Not likely the goal for most people reading this.

Goal 2 (Fat loss or “cut”). Consume TDEE minus 20%. Or eat 20% less calories than your maintenance calories. Also known as a calorie deficit.

Goal 3 (Build muscle or “bulk”). Gain weight (to maximise muscle growth.) Consume TDEE multiply by 20%. Or consume 20% more energy than your TDEE. Also known as a calorie surplus.

Step 2. Calculate Protein, Carbohydrate, and Fat

If you would like further explanation behind the calculations — head over to my YouTube channel and watch my videos 🙂

Let’s jump straight in.

Protein.

Starting with protein, the epicenter of importance out of each of the three macronutrients.

According to research, it is best to get around 1 gram per pound of body weight per day.

Keep that formula in mind for now. We will come back to it.

Fat.

Fat is important, no matter what people tell you. Without it, you die. Too much of it, you also die. So the sweet spot is to get 0.3 grams per pound of body weight per day to sustain health, hormone function, and well being.

Keep that formula in mind.

Carbohydrate.

Here’s the calculation — once protein and fat calories are calculated, give your remaining calories to carbohydrate!

Still with me? You’ve got this! 🙂

To find out how many carbs you need. We need to figure out how many calories were allotted to protein and fat.

A gram of protein and a gram of carbohydrate each contain 4 calories. A gram of fat contains 9 calories.

Therefore;

  1. Protein goal multiply by 4.
  2. Fat goal multiply by 9
  3. Add (1) and (2) and subtract from total calories to give carbohydrate calories.

An Example Using My “Maintenance” Calories!

My current weight: 89 kg (195 lbs)

My TDEE: 3,100 calories

Note: If I eat 3,100 calories every day, my weight won’t change.

My calculations

  1. 195 x 4 = 780
  2. 58 x 9 = 522
  3. 780 + 522 = 1,300

Calories remaining for carbohydrates: 3,100–1,300 = 1,800

4. 1,800 divide 4 = 450 (grams per day)

My Daily Macros To Maintain Current Weight Are…

Protein = 195 grams

Carbs = 450 grams

Fat = 58 grams

On Instagram, athletes will often use short hand like this when throwing up photos on Instagram:

3,100 | 195 P | 450 C | 58 F

Step 3. Turn Macros Into Results

I know that seemed like a lot of messing around. It’s really that straightforward. And once you get your head around these foundations — you’ll be another one of those Instagrammers throwing around #IIFYM and #flexibledieting hashtags.

Don’t forget to tag my name on Instagram so I can see how you’ve used this article to get results — #bradnewtonIIFYM 🙂

You can enter those numbers directly into MyNetDiary or MyFitnessPal.

Alternatively, I can show you how to structure proper meal plans around any diet. It’s super easy and you won’t regret it! Click here and learn more about how I can teach you how to design outstanding meal plans around your favourite foods (Meal Planning Mastery.)

Your reward when you complete all the steps in this article.

If you need any help or have any questions, please leave them in the comments below. I will be happy to help you out!

LEARN HOW TO CREATE YOUR OWN MEAL PLANS AROUND THE FOOD YOU LOVE THE MOST, WHILE BUILDING THE BODY OF YOUR DREAMS.

90% OFF LIFETIME ENROLMENT TO MY MEAL PLANNING MASTERY COURSE

LEARN MORE
Did you find apk for android? You can find new Free Android Games and apps.
Email

100% Privacy. We don’t rent or share our email lists.


Power by

Download Free AZ | Free Wordpress Themes