Good morning. I need some help determining appropriate macros and calories for my diet.
My goal is to build muscle.
I am 6'4", 200 pounds, 49 years old.
My revolving schedule is as follows:
Monday: Arms and legs
Tuesday: Cardio and abs
Wednesday: Chest and legs
Thursday: Cardio and abs
Friday: Arms and legs
Saturday: Cardio and abs
Sunday: Chest and legs
I lift 3-4 sets of the heaviest weight I can handle, 7-8 reps per set. I work out 90-120 minutes each day.
6 months ago, a nutritionist told me that my macros / calorie count should be as follows:
Fat: 17%
Carbs: 33%
Protein: 50%
Calories:2118 + a "Clean Bulk Increase" of 500 for a total of 2618
Recently, I did some research and discovered the Mifflin St. Jeor Equation. It calculated that I should be consuming 1874 calories per day.
Part of the equation stipulates that I should factor in the Total Energy Expenditure figure of 1.725 to account for heavy exercise (6-7 days a week).
This brings my calorie total to 3232 calories per day.
Adding 500 calories for a "Clean Bulk Increase" equates to a total of 3732 calories per day.
My diet is all good fats, complex carbs and lean meats. I take Creatine and pre-WOD daily, which include BCAAs and Beta Alanine.
I've been reading in some forums that people trying to gain muscle should follow a macro breakdown of 20F/40C/40P. Other forums say that carbs should be higher than protein.
As you can tell, I am thoroughly confused.
Questions:
1. Are my macro percentages correct?
2. Is my calorie count accurate?
Thank you for your help.
My goal is to build muscle.
I am 6'4", 200 pounds, 49 years old.
My revolving schedule is as follows:
Monday: Arms and legs
Tuesday: Cardio and abs
Wednesday: Chest and legs
Thursday: Cardio and abs
Friday: Arms and legs
Saturday: Cardio and abs
Sunday: Chest and legs
I lift 3-4 sets of the heaviest weight I can handle, 7-8 reps per set. I work out 90-120 minutes each day.
6 months ago, a nutritionist told me that my macros / calorie count should be as follows:
Fat: 17%
Carbs: 33%
Protein: 50%
Calories:2118 + a "Clean Bulk Increase" of 500 for a total of 2618
Recently, I did some research and discovered the Mifflin St. Jeor Equation. It calculated that I should be consuming 1874 calories per day.
Part of the equation stipulates that I should factor in the Total Energy Expenditure figure of 1.725 to account for heavy exercise (6-7 days a week).
This brings my calorie total to 3232 calories per day.
Adding 500 calories for a "Clean Bulk Increase" equates to a total of 3732 calories per day.
My diet is all good fats, complex carbs and lean meats. I take Creatine and pre-WOD daily, which include BCAAs and Beta Alanine.
I've been reading in some forums that people trying to gain muscle should follow a macro breakdown of 20F/40C/40P. Other forums say that carbs should be higher than protein.
As you can tell, I am thoroughly confused.
Questions:
1. Are my macro percentages correct?
2. Is my calorie count accurate?
Thank you for your help.
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