EASIEST WAY TO FIGURE OUT YOUR MACROS (BODYBUILDING MACROS)

Part 1 of series: http://youtu.be/86irqiY7lpk
How Many Calories a Day: http://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: http://youtu.be/UKIuW_-03wQ
● Bodybuilding Macros Part 1: http://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)

More videos here: http://youtube.com/michaelkoryfitness

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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.

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Closed Caption:

ok
what's going on guys my name is Michael
and here we are with part two of the
macro series and before we get started
there are two other videos that I think
you should watch if you haven't seen
them already
part 1 - this series and how many
calories a day to lose weight
links in the description or over to the
side of me but let's go ahead and get
started with this so i will get this
question all the time
what should my macros look like what
split should I follow to popular ones
are the 50 3020 split in the 40 40 20
split I just get asked about those all
the time and to be honest those splits
really aren't the best way because it's
like a one size fits all thing and I
guess a good analogy for would be what
is better
a custom fitted suit or just a one size
fits all trash bag which one are you
gonna look better
I hope you said the suit now those are a
good place to start if you're just
learning the basics but with this is
what we're going to do is go into a
little bit more in depth and your split
will look
probably a lot different than a 40 40 20
or 50 30 20 when it's all said and done
so let's go ahead and jump into the
first back row and that is protein and
with this
it's pretty conflicting there's a lot of
research that says you need less
some say you need more but just a good
place to start is one gram per pound of
body weight and keep in mind if you are
really overweight you use your lean body
mass here because if you are 300 pounds
and you have a lot of fat you're
obviously not going to need 300 grams of
protein it just doesn't make any sense
but yeah one gram per pound is just a
good place to start the next macro that
we're going to talk about is fat
now i'm doing protein and fat first
because these are essential macro
nutrients your body needs them just to
function properly and a lot of the time
people say all going on a no fat diet
because they'll just somehow think it
helps them to lose back but don't do
that for an extended period of time
because like I said fat is any central
macronutrient it's important to have it
in your diet and with this what I like
to do is you . four grams per pound of
body weight and the same thing applies
to this
as I said with the protein if you're
really overweight use your lean body
mass here and if you want to know how to
find that out i'll put directions down
below in the description
I'm trying to keep this simple because I
know how you feel if you're watching
this
I used to be in that position where I
was just overwhelmed by all of this and
I don't really want to have like a big
math class on this board trying to keep
it straightforward here in the third and
final macro is carbs now
carbs are not an essential macronutrient
but they will help you gain size and
kind of keep your workouts intense and I
just don't think it's a good idea to try
to build muscle on a low carb diet now
with this the number of cards that you
have there isn't some set formula
what you should really look at it see
how many calories a day you're going to
have based on your goal and that's why i
said you should watch that other video
first link right here over to the side
of me or in the description once again
and right now what I've got here on the
board is just an example for a 200-pound
person let's say he's already found out
how many calories he needs to eat
based on his goal and when he did this
he got 3,000 calories so let's say he
wants to maintain his weight at 3,000
calories
he's 200 pounds so he's going to eat one
gram per pound of body weight two
hundred and then this is what I talked
about in part 1 of this series and if
you guys remember it is the 449 rule for
calories per gram of protein and carbs
in nine calories program for fat which
is why you see 44 and nine and what I
did here was multiplied the grams by 4
because that's how many calories are in
one gram and we got 800 calories so 800
calories of his total intake of 3,000
are going to come from protein and the
same goes for fat but i just multiplied
80 by nine and we got 720
so if he wants to eat 3,000 calories
he's just going to fill up the remaining
calories which is 1480 with carbs and
now to figure out the cards all that we
have to do is take 1480 which is how
many calories are going to come from
carbs and / for up here we multiplied
but here we are going to divide to
figure out how many grams
of carbs we should eat today and once
you do this in your calculator
it is 370 grams for our example person
and this means that our example person
will be getting enough protein fat and
carbs based on his goal and like i said
at the start of the video if we were to
do a split of 40 40 20 chances are this
person would be getting too much protein
and his cards would be a little bit low
you want to do what is optimal and
speaking of that you don't have to be
exact it's not an exact science
unless you are dieting for a show
don't be that guy that has eight ounces
of chicken and sits there on his food
scale and cuts off little pieces at a
time until he gets down to seven point
seven ounces
you don't really have to stress about it
that much and at the end of the day if
you are you know plus or minus 10 grams
on your protein and carbs and plus or
minus five grams on your fat
it's not going to kill you you don't
have to stress about it that much but
they're just good guidelines to follow
like with me if I'm a little bit over on
protein a little bit under on carbs at
the end of the day it's not a big deal
I'm not going to compete in the show
I'll just try to make up for it the next
day
so what I'm trying to say here is don't
let these numbers
control your life because they can if
you let them
but that's pretty much it for this video
guys I hope you enjoyed it if you're
still watching please give the video a
like down below I would really
appreciate that comment with any
questions and if you want written out
directions i'll put that in the
description
thank you all so much for watching
follow me on twitter instagram and
facebook if you want and i'll talk to
you later
yeah