40/40/20

So

4000x0.4=1600 kcals from prot and carbs
1600 kcals/ 4kcals/g = 400 g of prot and carbs

800 kcals from lipids
800 kcals/ 9 kcals/g = I dont know like 95g of fats

I was at 4,950 gaining 1lb/3weeks



that's outdated bodybuilding macros

This post was edited by turtol on May 29 2015 07:37pm

Just staph

99.67% youre counting ur cals wrong

This post was edited by Noun on May 29 2015 08:24pm

I just throw em into myfitnesspal, eating same thing everyday even on off days/non-work days you can throw em in yourself too, this is what I ate 3 weeks straight

110g uncooked oatmeal
50g frozen berries
20g honey
10g ground flax seed
32g (scoop) on protein powder

50g maltodextron bsn trusmass 1200 150g (600cals from mass gainer, +200 from malto)

banana
apple
200g cashews (this fucked up my fat macros lel)

200g uncooked brown rice
1 can of coconut milk
200g chicken breast

4 large eggs
50g cheddar cheese
1 small avocado
2 slices turkey breast

This is 4,954cals according to myfitnesspal, I use a food scale aswell.

He is likely referencing your threads from the past of you failing to use a food scale properly.....

That being said, the calculators are just starting points. They are not perfect and require adjustments based on needs/goals. The fat and protein numbers are typically minimums, it is fine to eat on the higher end for protein and lower on carbs based on preference.

okayy, I'll keep that in mind, for the scale the problem was one of the corners was propped up on a few sheets of papers, and it totally fucked the scale's measurements lol