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Part 1 of series: https://youtu.be/86irqiY7lpk
How Many Calories a Day: https://youtu.be/UKIuW_-03wQ
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Before following these directions, watch these videos and things will make more sense:
● How Many Calories a Day: https://youtu.be/UKIuW_-03wQ
● Bodybuilding Macros Part 1: https://youtu.be/86irqiY7lpk
Protein = 1g per pound of body weight
Fat = .4g per pound of body weight
Carbs = remaining calories
Note that you don’t have to be exact with these numbers. They are just good guidelines to follow. Don’t sweat it if you go over or under a few grams of any macronutrient. It’s easy to let macros take over your life, but if you aren’t in a show, it’s nothing to stress about.
If you are overweight, you can use your lean body mass for more accurate numbers. To find your your lean body mass, you need to know your current body fat percentage. If you know your body fat or have a rough estimate, use this formula to find lean body mass:
LBM = weight – (weight x body fat percentage as a decimal)
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The information presented is not intended for the treatment or prevention of disease, a substitute for medical treatment, or as an alternative to medical advice. You must get a physician’s approval before beginning this or any other nutrition program. This is presented for informational purposes only.