![]() ![]() If you are gaining too fast, I typically will repeat with the same macros the following week and determine maybe if that was a fluke. If you are on point, repeat those macro amounts for the following week and repeat this process after your second weekly weight in. Its important to track weight gain over time, as you may not gain that much in one or two weeks, but your rolling 8-week average may suggest you are tracking well. I suggest that most hardgainers aim to gain 0.5 - 0.75lbs per week to minimize excessive fat gain during this period. Track Your Progress and Adjust Your Macros WeeklyĪfter every weekly weigh in (I suggest weigh-ins every Monday and Friday), determine if your rate of weight gain is either too slow, too fast, or just right. Therefore, my week 1 macros would look like this: Since I know my total calories from protein and fats, I can simply subtract those from my total daily calories to get the total calories from carbs in my week 1 macros.ģ,680 total calories - 800 calories from protein - 736 calories from fat = 2,144 calories from carbs (536g of carbs) Therefore, 20% of 3,680 calories is 736 calories from fat (equates to roughly 81 grams of fat per day. Generally speaking, I aim to keep my fat intake between 15-20 % of my total calories to ensure enough dietary fat to help promote hormonal production and maintaining healthy physiology processes. Carbs will be the macro that will be adjusted the most throughout this process (and the cut). Next, I want to determine how many grams of fat I want to eat, so that I can then calculate the last macro (carbs). ![]() It's important to note that over consuming protein more than your body's needs may actually be less beneficial than swapping out those calories for carbs (or fats). I know I want to eat roughly 1g per pound of protein, which means I will be eating 200g of protein (800 calories) per day. To determine your special macro (fats, protein, and carbs) breakdowns, we need to do a little math… While consuming enough total calories is crucial, it is also critical to make sure your calories are coming from the right sources. This is a great STARTING POINT to then out your individual macros from there.įor example, when I plug in my info (33 year old, male, 5’11”, 200lbs, and heavy exercises 6-7 days a week, at roughly 11% body fat), I get a TDEE of 3,680 calories per day. While there are a ton of formulas and ways to do this, I find the easiest way is to use this TDEE calculator, which gives you your estimated total daily energy expenditure (calories) based on your gender, age, weight height, activity levels, and bodyfat (optional). You can try the app for free and save 30% off every month if you use our referral code “J2FIT”. If you do not feel like doing the macro tracking, math calculations, and constant check-ins on your own, RP has come up with a handy mobile diet coaching app that I use (and have my remote clients and athletes also use) for my meal and macronutrient tracking during bulks, cuts, and maintenance phases. How to Track and Modify Your Macros Over Timeįirst and foremost, I want to give credit where it is due, and say that the below macro planning outline is based on the teachings of the brawn and brains at Renaissance Periodization. In this article, I will walk you through how I calculate the macros of my clients, athletes, and myself, by hand and how to properly adjust them week to week based on your level of progression and weight gain.īudget-Friendly Grocery List for Hardgainers (Free Download)Įstimating Your Total Daily Energy (Calorie) ExpenditureĬalculating Your Macros Needs (Protein, Fat, and Carbs) ![]() Weekly weigh-ins help guide our macro adjustments, with increases of carbohydrates in the diet being the main macronutrient that is manipulated if we need to gain weight. I have found that a high carb (60-70%), moderate protein (15-20%), and moderate to low fat (15-20%) based diet works great for hardgainers who struggle to pack on weight. While there are various plans out there to help guide hardgainers (and other lifters) looking to gain mass, I have yet to come across one that has worked so well for me personally (I have tried a few), not only to put on weight but also make the cut much easier (since bulking with a plan makes losing the fat you gained much easier). For hardgainers, this is often even because of the large quantities of food that must be consumed to gain the weight during a bulk. Bulking can be expensive, at least if you try to try to gain weight in a healthy way. ![]()
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