This is part two of our series on how to be successful with your weight loss goals in the new year! John shares a super simple, yet effective approach for how to set up your macros! We hope you like the episode and wish you all an amazing new year!
- How to set up your macros and cals.
- 4 step process:
200 lb female wanting to weigh 140
Step 1. Set protein at 140 x 4 cals is 560 cals.
Step 2. Set cals goal weight 140 x 12 = 1680 cals
Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
Step 4. Set carbs as remainder cals. 1680 – 560 -540 = 580 cals left. Divide by 4 cals per gram to get 145 carbs.
300 lb male wanting to weigh 200
Step 1. Set protein at 200 x 4 cals is 800 cals.
Step 2. Set cals goal weight 200 x 12 = 2400 cals
Step 3. Set fats 50-60 gram. 60 x 9 fat cals = 540 cals
Step 4. Set carbs as remainder cals. 2400 – 800 -540 = 1340 cals left.
Divide by 4 cals per gram to get 275 carbs.
Final macros 200 protein 275 carbs 60 fats 2400 cals. - How much cardio to starting out?
- How much to lose each week?
- Closing thoughts
Links:PHAT Muscle Supps- www.phatmuscleproject.com
John:
IG: @teamgorman
Email: john@team-gorman.net
Lisa:
IG: @nutritioncoachingandlife
Email: lisa@nutritioncoachingandlife.com
Website: www.nutritioncoachingandlife.com
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