Learn How To Workout Your Macros With These Steps

Macros? Let’s begin, here is a list of things we..

Learn How To Workout Your Macros With These Steps

Learn How To Workout Your Macros With These Steps

Macros?

Let’s begin, here is a list of things we will be supplying you within your 12 week meal plans:

After I go supermarket shopping, I cook as many meals for the week as I can (usually on Sunday evening) and store them in Tupperware (plastic containers) in my fridge.

This makes all of the difference in my diet because I can grab my meals for the day and take them with me to work, so that way I am not left without healthy food to eat or having to cook every meal 5 times a day-which would be exhausting…and messy!

Carb Cycling plan (4 week plan)

We are going to use the figures from the carb cycling section above to work out your macros, we have created a table below with different weights in there if you see yours then great if not use the figures above to work out your macros, it’s really simple and will take 5 mins.

If you have any problems with this send us a tweet or Facebook message.

Here is the list of foods below use these to work out your carb cycling plan and use this website to calculate the nutritional data. Protein/fat/carbs. Click here.

My FitnessPal:

There are many free calorie counting apps out there but the best one we have used is my fitness pal, to edit to your specific goals rather than inserting your targets on to the app, jot them down, and have your calorie target as ZERO, that way, you have a better reading if your targets are macro based, rather than calorie and I find it easier to work out what I have remaining throughout the day this way.

The great part is, it is all broken down for you once logged. Protein, carbs and fats are then split out, along with total calories consumed. All calories burnt through exercise will be added to your daily calorie target to make sure you’re getting the calories needed to reach your goals.

It’s also possible to track your progress via the app by being able to log measurements and weight, which can be entered daily and show you a graph over a period of time with the changes you have achieved. You can even scan the barcodes on foods which will make it even easier for you.

 

 

 Low Carb DayLow Carb Macro

split

High Carb DayHigh Carb Macro split
 

143 (Lbs)

65KG

Protein: 214.5g

Carbs: 114g

Fat: 50g

Calories: 1764

Protein: 48%

Carbs: 27%

Fat: 25%

 

Protein: 178g

Carbs: 286g

Fat: 43g

Calories: 2243

Protein: 32%

Carbs: 51%

Fat: 17%

 

 

165 (Lbs)

75KG

Protein: 247g

Carbs: 132g

Fat: 82.5g

Calories: 2037

Protein: 48%

Carbs: 26%

Fat: 26%

 

Protein: 206g

Carbs: 330g

Fat: 49.5g

Calories: 2589

Protein: 32%

Carbs: 51%

Fat: 17%

 

 

176 (Lbs)

80KG

Protein: 264g

Carbs: 140g

Fat: 61g

Calories: 2173

Protein: 48%

Carbs: 26%

Fat: 26%

 

Protein: 220g

Carbs: 352g

Fat: 52g

Calories: 2763

Protein: 32%

Carbs: 51%

Fat: 17%

 

 

187 (Lbs)

85KG

Protein: 280g

Carbs: 149g

Fat: 65g

Calories: 2305

Protein: 48%

Carbs: 27%

Fat: 25%

 

Protein: 233g

Carbs: 374g

Fat: 56g

Calories: 2932

Protein: 32%

Carbs: 51%

Fat: 17%

 

 

198 (Lbs)

90KG

Protein: 297g

Carbs: 158g

Fat: 69g

Calories: 2441

Protein: 48%

Carbs: 27%

Fat: 25%

 

Protein: 247g

Carbs: 396g

Fat: 59g

Calories: 3106

Protein: 32%

Carbs: 51%

Fat: 17%

 

 

209 (Lbs)

95KG

Protein: 313g

Carbs: 167g

Fat: 73g

Calories: 2578

Protein: 48%

Carbs: 27%

Fat: 25%

 

Protein: 261g

Carbs: 418g

Fat: 62g

Calories: 3280

Protein: 32%

Carbs: 51%

Fat: 17%

 

 

231 (Lbs)

105KG

Protein: 346g

Carbs: 184g

Fat: 80g

Calories: 2840

Protein: 48%

Carbs: 27%

Fat: 25%

 

Protein: 288g

Carbs: 462g

Fat: 80g

Calories: 3720

Protein: 32%

Carbs: 51%

Fat: 17%

 

Carb Cycling plan (4 week plan)

You will be following this routine:

Monday: Low Carb

Tuesday: Low Carb

Wednesday: Low Carb

Thursday: High Carb (Make sure this is a training day)

Friday: Low Carb

Saturday: Low Carb

Sunday: Low Carb

Note: If you are hungry try hydrating if it persists then add a 50-100 calorie snack fresh fruit etc.

What happens if I can’t get the macros exact?

The macros are also variable — there’s no need to hit each one exactly, provided you’re consistent. Aim to be within 5 to 10 grams of each on a daily basis, and don’t sweat it if you’re a little over or under.

What if I can’t eat at the times below?

That’s not a problem it is only a rough meal plan so we suggest you adjust it to your daily schedule, as long as you stick to eating every 3-4 ½ hours to keep your body fuelled, eat 60-90 minutes before your workout and within 60 minutes after working out.

Little extras on my meals  

We all have sauces and spices on our daily meals, just don’t take these for granted make sure that your accounting for these in every meal as sauces can yield a lot of fat, such as mayonnaise and ketchup.

We suggest instead of sauces why not try spices like paprika. Etc., these are really low in calories and can add that much needed flavour to your meals.

Note: I know there is a lot of people out there that have cheese on their meals without even thinking, on your burgers, spaghetti bolognaise etc, just make sure your accounting for this in your macros as cheese is high in calories and fat.

Green Veggies

They’re healthy and deliver many benefits, like fiber for improved digestion. They contain many valuable vitamins, phytochemicals and antioxidants for better health.

Plus, they’re bulky and fill you up for just a few grams of carbs per cup of veggies. (Quick tip: To quickly steam veggies, put an inch or two of water in a bowl, add veggies, cover bowl and microwave for 2-–3 minutes.).

Just remember the rule is a third of vegetables on your plate this is certainly help those food cravings.

How much water should I drink?

Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

You need between 2-3 litres a day with nearly a third of this being consumed as soon as you wake up, your body has fasted for 8 hours so it needs water, so we suggest you give it about 0.5ltr before breakfast or morning tea.

85kg – Typical Low Carb Day (Rest/Cardio/Workout day):

 

Time Meal MacrosExample meal
07:30-0800Protein: 51.7g

Fat: 16.5g

Carb: 4.6g

Egg whites (8ozs)

Whey (1 Scoop)

Flax seeds (1 tbs)

12:00-13:00Protein: 67g

Fat: 7g

Carb: 46g

Chicken Breast (7 ozs or 200g)

Frozen mixed veg (200g)

Sweet Potatoes (100g)

16:00-17:00Protein: 51.7g

Fat: 15g

Carb: 70g

Large lean steak, spinach,

Broccoli, beetroot,

(100g) Quinoa.

20:00Protein: 67g

Fat: 7g

Carb: 26g

Chicken Breast (7 ozs or 200g)

Frozen mixed veg (200g)

22:00Protein: 53.8g

Fat: 14g

Carb: 11g

1 tbsp peanut butter

Whey (2 scoop)

 85kg – High Carb Day (Cardio/Workout Day):

TimeMeal MacrosExample meal
07:30-0800Protein: 51.7g

Fat: 16.5g

Carb: 70g

Egg whites (8ozs)

Whey (1 Scoop)

Flax seeds (1 tbs)

Instant Oats (100g)

12:00-13:00Protein: 70g

Fat: 7g

Carb: 174g

Chicken Breast (7ozs or 200g)

Quinoa (250g)

16:00-17:00Protein: 51.7g

Fat: 15g

Carb: 50g

Large lean steak, spinach,

Broccoli, beetroot.

Brown Rice (200g)

20:00Protein: 33.8g

Fat: 3.6g

Carb: 50g

Chicken Breast (3.5ozs or 100g)

Brown Rice (200g)

22:00Protein: 53.8g

Fat: 14g

Carb: 11g

1 tbsp peanut butter

Whey (2 scoop)

 

There will be tables below with typical daily foods for each of the carb cycling diet and the transition diet…

The tables will contain healthiest fats, protein and carbs with a typical serving ranging from 14g -100g

The carb cycling diet is for a typical 85kg male this will give you a great indication on how to plan all of your meals on a daily basis.

 

Transition diet (8 week plan)

 X 11

Sedentary job and do little to no exercise.

X 12

You have a sedentary job but train 2 to 3 times per week.

X 13

If you have an active job and train 2 to 3 times per week.

 

X14  

If you have an active job and train at an intense.

 

143 (Lbs)

65KG

Protein: 143g

Carbs: 89g

Fat: 72g

Calories: 1576

Protein: 143

Carbs: 125g

Fat: 72g

Calories: 1720

Protein: 143g

Carbs: 160g

Fat: 72g

Calories: 1859

Protein: 143g

Carbs: 195

Fat: 72g

Calories: 2002

 

165 (Lbs)

75KG

Protein: 165g

Carbs: 103g

Fat: 82.5g

Calories: 1815

Protein: 165g

Carbs: 144g

Fat: 82.5g

Calories: 1980

Protein: 165g

Carbs: 185g

Fat: 82.5g

Calories: 2145

Protein: 165g

Carbs: 226g

Fat: 82.5g

Calories: 2310

 

176 (Lbs)

80KG

Protein: 176g

Carbs: 110g

Fat: 88g

Calories: 1936

Protein: 176g

Carbs: 154g

Fat: 88g

Calories: 2112

Protein: 176g

Carbs: 198g

Fat: 88g

Calories: 2288

Protein: 176g

Carbs: 203.5g

Fat: 88g

Calories: 2464

 

187 (Lbs)

85KG

Protein: 187g

Carbs: 116g

Fat: 93.5g

Calories: 2057

Protein: 187g

Carbs: 158g

Fat: 93.5g

Calories: 2222

Protein: 187g

Carbs: 199g

Fat: 93.5g

Calories: 2387

Protein: 187g

Carbs: 240g

Fat: 93.5g

Calories: 2552

 

198 (Lbs)

90KG

Protein: 198g

Carbs: 136g

Fat: 99g

Calories: 2178

Protein: 198g

Carbs: 185g

Fat: 99g

Calories: 2376

Protein: 198g

Carbs: 235g

Fat: 99g

Calories: 2574

Protein: 198g

Carbs: 284g

Fat: 99g

Calories: 2772

 

209 (Lbs)

95KG

Protein: 209g

Carbs: 130g

Fat: 104.5g

Calories: 2299

Protein: 209g

Carbs: 182g

Fat: 104.5g

Calories: 2508

Protein: 209g

Carbs: 235g

Fat: 104.5g

Calories: 2717

Protein: 209g

Carbs: 287g

Fat: 104.5g

Calories: 2926

 

231 (Lbs)

105KG

Protein: 231g

Carbs: 144g

Fat: 115.5g

Calories: 2541

Protein: 231g

Carbs: 202g

Fat: 115.5g

Calories: 2772

Protein: 231g

Carbs: 259g

Fat: 115.5g

Calories: 3003

Protein: 231g

Carbs: 317g

Fat: 115.5g

Calories: 3234

What if my weight is not in the table?

Step one: Calculating total calories

You will need to calculate your weight in pounds and times it by the following:

  • X11 – Sedentary job and do little to no exercise.
  • X12 – You have a sedentary job (desk job) but train 2 to 3 times per week.
  • X13 – If you have an active job (post man) and train 2 to 3 times per week, or have a sedentary and train 4-5 times a week.
  • X14 – If you have an active job and train at an intense.

Example – I weigh 77kg = 170lbs x 13 = 2210 calories

 

Step two: Calculating protein

You will have 1 gram of protein per 1 pound and there are 4 calories in 1 gram of protein.

Example – 170 x 1 = 170 grams protein

170 x 4 = 680 calories (remember this)

 

Step three: Calculating fat

We are going to keep this at 0.5 gram per 1 pound and there are 9 calories per gram of fat.

Example – 0.5 x 170 = 85g

85g x 9 = 765 Calories (remember this)

 

Step four: Calculating Carbs

There are 4 calories per 1 gram of carbs. Remember the figures before for fat and protein?

We need those: 680 (Protein) + 765 (Fat) = 1445

Now we use the total calories from step one and we minus the calories we just got from protein and fat:

Example – 2210-1445 = 765/4 = 191g carbs

Macros: Protein: 170g, Carbs: 191g, Fats: 85g, Kcal: 2210

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Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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