#MACRO DIET PLAN TO GAIN WEIGHT FOR FREE#
#MACRO DIET PLAN TO GAIN WEIGHT HOW TO#

Next, I want to determine how many grams of fat I want to eat, so that I can then calculate the last macro (carbs). It's important to note that over consuming protein more than your body's needs may actually be less beneficial than swapping out those calories for carbs (or fats).

I know I want to eat roughly 1g per pound of protein, which means I will be eating 200g of protein (800 calories) per day. To determine your special macro (fats, protein, and carbs) breakdowns, we need to do a little math… While consuming enough total calories is crucial, it is also critical to make sure your calories are coming from the right sources.

This is a great STARTING POINT to then out your individual macros from there.įor example, when I plug in my info (33 year old, male, 5’11”, 200lbs, and heavy exercises 6-7 days a week, at roughly 11% body fat), I get a TDEE of 3,680 calories per day. While there are a ton of formulas and ways to do this, I find the easiest way is to use this TDEE calculator, which gives you your estimated total daily energy expenditure (calories) based on your gender, age, weight height, activity levels, and bodyfat (optional).

#MACRO DIET PLAN TO GAIN WEIGHT FOR FREE#

You can try the app for free and save 30% off every month if you use our referral code “J2FIT”. If you do not feel like doing the macro tracking, math calculations, and constant check-ins on your own, RP has come up with a handy mobile diet coaching app that I use (and have my remote clients and athletes also use) for my meal and macronutrient tracking during bulks, cuts, and maintenance phases.

#MACRO DIET PLAN TO GAIN WEIGHT HOW TO#

How to Track and Modify Your Macros Over Timeįirst and foremost, I want to give credit where it is due, and say that the below macro planning outline is based on the teachings of the brawn and brains at Renaissance Periodization. In this article, I will walk you through how I calculate the macros of my clients, athletes, and myself, by hand and how to properly adjust them week to week based on your level of progression and weight gain.īudget-Friendly Grocery List for Hardgainers (Free Download)Įstimating Your Total Daily Energy (Calorie) ExpenditureĬalculating Your Macros Needs (Protein, Fat, and Carbs) Weekly weigh-ins help guide our macro adjustments, with increases of carbohydrates in the diet being the main macronutrient that is manipulated if we need to gain weight. I have found that a high carb (60-70%), moderate protein (15-20%), and moderate to low fat (15-20%) based diet works great for hardgainers who struggle to pack on weight. While there are various plans out there to help guide hardgainers (and other lifters) looking to gain mass, I have yet to come across one that has worked so well for me personally (I have tried a few), not only to put on weight but also make the cut much easier (since bulking with a plan makes losing the fat you gained much easier). For hardgainers, this is often even because of the large quantities of food that must be consumed to gain the weight during a bulk. Bulking can be expensive, at least if you try to try to gain weight in a healthy way.

Macro diet plan to gain weight