Macros for bulking on steroids

Please Note: The numbers generated by the Macro Fit Macro Calculator are your specific daily macros. In order to accomplish your physique changing goals, you should eat roughly the amount of fat, carbs, protein and fibre indicated by the calculator every day.

Please remember that these numbers are a guide, and are based on formulas. The Macro Fit Macro Calculator cannot account for individual differences in metabolism and so caution should be taken when beginning to follow the macros given by the calculator.
After following your calculated macros consistently for 4 weeks you should notice a change in weight or physical appearance. If you do not notice any changes, your total calories may be too high, or in some rare cases too low, and will need to be adjusted accordingly. If you do need to adjust your calories we suggest manipulating carbs by no more than 10 grams per week, until you see the scale move, or you see physical changes in your is no need to reduce carbs/calories and more if you are seeing results.
Only change your macros when your weight loss stalls. This means no change in appearance, how clothes fit, or your weight for 10 days. Then and only then can you start changing your macros. There is ZERO reason to change you macros if you are still losing weight!

I should mention…I used the numbers from the iifym calculator and according to others in a fb iifym group I am on, they have the same calculations as you do, and I should currently be at around 1992 calories. However, I started at 1403, went up a little when I maybe hit a plateau to 1509, and am now back down to 1375 calories. I wasn’t educated about how to calculate my macros when I first began and just used that calculator on the iifym website. However, when I learned what I really should be at, it was too late, as I am in a weight loss challenge at work for 2 months and didn’t want to risk gaining any weight. So, another question for you…this contest ends tomorrow. I am planning on going up to what my calories should be, however, I am scared to go from 1375 to 1992 right away because I don’t want to gain weight. I know a little weight gain will happen because of adding more carbs/water weight, but I’m not quite sure how much to expect? Should I up my calories all at once, or maybe half at a time?

Now set your weight loss calories, based on your macro calculator numbers. Now that the IIFYM Macronutrient Calculator has provided your TDEE (Total Daily Energy Expenditure), it is time set the amount of calories you will be consuming while following the IIFYM diet for fat loss. In order to lose weight (burn fat), you need to consume less calories than your body needs. A calorie deficit of 15-20% off of your TDEE is a safe caloric deficit to shoot for to insure fast fat loss without burning up your lean muscle mass. To build muscle, you need to consume slightly more calories than your TDEE. 5-10% is a safe caloric surplus from our macronutrien calculator to consume in order to encourage muscle growth without packing on too much unwanted body fat. This is where the IIFYM Calculator shines!

Awesome information, thank you… I started lifting about two to three months ago, and barely started to see some results, I heard about macros and how this can help build muscle and lose body fat, which is actually my goal. I want to lose body fat, build lean muscle and tone my body, but in terms of diets I don’t know what to eat, that’s why I’ve been reading about macros and I found your article. I’m currently 29 years old and weight 128lbs, I workout at least 3 hrs p/week. I tried to calculate “my macros” according to what I read and this are my results:
CARBS: 245 G PER DAY.
PROTEIN: 163 G PER DAY.
FATS: 61 G PER DAY.
Can you help me? How accurate are this calculations?

Hi, I read this article and another one that was about skinny-fat people. With thousands of websites on internet and all of these made me much more confused and sad. Confused because yeah i still dont know should i lose wight first or bulid muscle and no one is talking about diets. But between all sites i found you much more reasonable.
So i don’t have another choice to ask you help me, i m woman 26 years old 5 feet 6 inches , and i was 141 lb first , but i has fat only in my belly, my arms and legs were thin, but i did nt know about skinny fat, anyway i started a 1200 calorie diet, and i could reach 121 lb, but the fact that i still had all the fat in my love handles and my belly and nothing has changed, made me think maybe i m doing something wrong, then i read about skinny fat and bulking and then cutting i wanted to start that process till i read your article and that really scared me to death that i gain all that weight as fat i tried hard to loose before,
Based on your article, i think i m fat, but though i dont have any big muscles, and i dont know how much 121 lb is a right weight for me i m even more confused.
Please help me :-/
Should i lose more weight till i get to lowest i can be which i read 116 lb is the lowest for me, or should i start lifting , and if i start lifting i have to eat more calories or maintain it in 1800 calorie that dr said to me,
That would be a great kind of you, if you could tell me cause i m very sad of result i ve got till now، i just dont know what to do…:-/

Macros for bulking on steroids

macros for bulking on steroids

Awesome information, thank you… I started lifting about two to three months ago, and barely started to see some results, I heard about macros and how this can help build muscle and lose body fat, which is actually my goal. I want to lose body fat, build lean muscle and tone my body, but in terms of diets I don’t know what to eat, that’s why I’ve been reading about macros and I found your article. I’m currently 29 years old and weight 128lbs, I workout at least 3 hrs p/week. I tried to calculate “my macros” according to what I read and this are my results:
CARBS: 245 G PER DAY.
PROTEIN: 163 G PER DAY.
FATS: 61 G PER DAY.
Can you help me? How accurate are this calculations?

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