Quote (MyAddiction @ Dec 17 2010 01:00am)
Hey Raynor
I'm trying to understand calories/macros a little bit more so I can control my diet with more comfortability. I have a few questions:
I'm 6'0" 167,
What should my daily macro intake look like? (fat/protein/carbs)
How much cardio is perfect for gaining size while lowering body fat with a diet like mine (posted below)?
If I do 10 minutes running 5 days a week will that have a greater effect than 20 minutes running 2 days a week? (same speed)
my current diet is like this:
Hey there.
First of all, for 6'0 167, you need to go on a hard lean bulking cycle until you get up to around 200 lbs, and then cut down to around 180 @ 6-8% BF. Then you will resume bulking and go up to 210 and cut to 190 and so forth.
Your cycles should look like this
1. Bulk until 200 lbs (as long as it takes, approx 8-12 months for clean bulk)
2. Cut until 180 or 6-8% bf (takes approx 2 months)
3. Bulk until 210 lbs (takes approx 8 months)
4. Cut until 190 lbs (takes approx 2 months)
ETC.
Continue until you achieve desired results. As for your macros and so forth, you will need the following for a solid lean bulk at your height/weight assuming you are using a proper weight lifting routine.
3,000 calories
40% carbs, 40% protein, 20% fat (percentages are CALORIE based, not gram based)
that means, 300g protein, 300g carbs and 70g fat.
Sample meal plan for you would be:
Meal 1 - 3 whole eggs, 1 cup cooked oatmeal, 1 cup fresh fruit, 8oz 2% milk
Meal 2 - 1 large chicken breast or 1 can of tuna (mixed w/ mayo or mustard if desired) on top of a salad w/ olive oil and vinegar + 2x large granola bars or 2 slices whole grain bread.
Meal 3 - 1 large chicken breast w/ 1 cup of brown rice + 1 cup of black beans + 1 cup of veggies
Meal 4 - 8 oz steak + 1 cup pasta + 1 cup broccoli
Meal 5 - 2 oz cheese + 4 oz low sodium lunch meat (chicken/beef/turkey) + veggies + whole grain crackers
Meal 6 - 1 cup cottage cheese + mixed nuts or peanut butter + cinnamon + fresh fruit
POST WORKOUT DRINK 1 PROTEIN SHAKE - I recommend Cytosport Muscle Milk or Optimum Nutrition Pro Complex for a lean bulk.