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. 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.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |