I’m so excited to share with you that I’m starting a new series on YouTube. Grow & Evolve will be all about gaining weight, building muscle and building up that metabolism. I will not only include information regarding nutrition and training but also touch on how to deal on IBS or other gut disease when trying to put on weight. Apart from informational stuff, there will be some vlogs, recipe and workout videos and also Q&As. I want to share everything with and hopefully help you stay motivated on your journey and reach your goals.
In my first video, I’m talking about nutrition, teaching you how to find out how much you have to eat to gain weight, what to consider when having IBS and I also talk about reverse dieting for those who have been dieting way too long and need to add calories back in and build their metabolism back up. As promised in this video, I’ve written down all the maths for you on how to calculate your growing macros so you can follow this example step by step and calculate your own macros!
How to calculate your calories
First of all, I want you to find out your maintenance calories. Therefore, you track your food intake for a couple of days (I recommend 7) and then calculate your average daily caloric intake.
Based on this number you will adjust your macros over time.
I recommend starting with the following macro ratio: 40% carbohydrates, 30% fat, and 30% protein.
Now, I will show you the math on how to turn those numbers into grams with the example below:
Carbohydrates = 4 cal/g
Fats = 9cal/g
Protein = 4 cal/g
Maintenance calories = 2,000cals
Distributing 2,000 cals into carbs (40%), proteins (30%), and fats (30%):
For carbs: 2,000 cals x 0.4 = 800 cals : 4 cal/gram = 200g carbs
For fats: 2,000cals x 0.3 = 600 cals : 9 cal/gram = 67g fats
For protein: 2,000cals x 0.3 = 600 cals : 4 cal/gram = 150g protein
Total macros to hit each day when you want to maintain are 200g c, 67g f and 150g p.
If you want to gain weight and build muscle, you have to be eating in a caloric surplus.
For those who want to slowly put on mass, I recommend adding 10g carbs every week and 5g fats every other week.
For more information check out my YouTube video and don’t forget to subscribe to my channel if you want to follow my journey and accompany me!
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