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Started By
Message
Need help with a friends macros
Posted on 4/12/18 at 3:32 pm
Posted on 4/12/18 at 3:32 pm
female
25yrs old
5'2
115lbs
She just atadted working out 2 weeks ago. She will have 1hr daily to workout. Her goal is to gain muscle mass (not to be some body builder obviously) but to put on muscle. Needing some help with her macros and calorie intake. Thanks
25yrs old
5'2
115lbs
She just atadted working out 2 weeks ago. She will have 1hr daily to workout. Her goal is to gain muscle mass (not to be some body builder obviously) but to put on muscle. Needing some help with her macros and calorie intake. Thanks
Posted on 4/12/18 at 3:41 pm to oleyeller
Pics needed to accurately assess
Posted on 4/12/18 at 3:43 pm to tunechi
quote:
Pics needed to accurately assess
lol i will consider posting some later
Posted on 4/12/18 at 3:46 pm to oleyeller
If she's never done high protein before 0.75 g per pound of bodyweight (around 85 g for her bw) is a good building block to start with re protein intake.
Carb/fat balance is going to depend on her choice about high or low carb. If she's looking to gain muscle, I wouldn't keep the carbs low.
Total calories should be slightly higher than maintenance. So, if she's maintaining right now, put a few calories on that, figure out protein percentage and build carbs/fat on that to fill out macros.
Just my 2 cents.
Carb/fat balance is going to depend on her choice about high or low carb. If she's looking to gain muscle, I wouldn't keep the carbs low.
Total calories should be slightly higher than maintenance. So, if she's maintaining right now, put a few calories on that, figure out protein percentage and build carbs/fat on that to fill out macros.
Just my 2 cents.
Posted on 4/12/18 at 5:29 pm to oleyeller
Following, but I am 10 years older and 5 lbs lighter. Right under 5'3".
Posted on 4/13/18 at 10:37 am to oleyeller
Im confused as to why you wouldn't google macro calculator and put in the exact information you listed here...
Posted on 4/13/18 at 1:17 pm to oleyeller
She should absolutely start out isocaloric (equal % protein, carbs, fat).
After a few weeks, she can start playing with the sliding scale of carbs/fats if she desires.
Isocaloric will teach you how to weigh/measure and provide a baseline for what xxg's looks like.
It will also teach her what she prefers and what it means regarding other macros.
Personally, I learned that I like carbs ONLY when they contain too much fat to eat said amount of carbs (think buttered rice).
So, eventually I learned I like fat more than carbs. Eventually adopted a cyclical keto-type diet. But now I'm upping protein outside of that range.
After a few weeks, she can start playing with the sliding scale of carbs/fats if she desires.
Isocaloric will teach you how to weigh/measure and provide a baseline for what xxg's looks like.
It will also teach her what she prefers and what it means regarding other macros.
Personally, I learned that I like carbs ONLY when they contain too much fat to eat said amount of carbs (think buttered rice).
So, eventually I learned I like fat more than carbs. Eventually adopted a cyclical keto-type diet. But now I'm upping protein outside of that range.
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