what should my macros be?
Im 220 fat as fuck

swo as fk sahn

50/30/20
Carbs/fat/protein

Well, you have to figure out what your daily intake should be in terms of calories. Then calculate 1g of protein per pound of bodyweight, incorporate moderate carbs and roughly .5g of fat per pound of bodyweight (based on goal weight numbers). Protein should be the prominent macro in your diet. If you spread your calories over 5-6 smaller meals in a day, you can incorporate carbs to about half of them.

To cut, you need to be on a deficit, so whatever your total calories are, cut about 500 calories as a start. You can figure out your basic energy requirements using a BMR calculator, but remember that this will give you the lower end of the calories.

Sample macros: 50p/30c/20f, 40p/30c/30f (I don't think there is ONE magic recipe)


Hope that helps.

This post was edited by Jaypee on Aug 2 2014 08:55pm

cut down the river, not across the road

Jimmie????

O wait

wat

timing of carbs matters, duh!

troll?

no more noodles men

but srs you look fine not fat as fuck, based on the weight you said you should try out 2300 calories a day and see if you get any results and just work from there