Hey Guys,
Diet is one big part of my training program holding me back. I've had an attempt at calculating my macro requirements and just wanted peoples feedback if I had the ballpark figures correct.
Current stats:
hight: 181cm
Weight: 68kg
age: 19
Currently go to the gym 3x a week for heavy work + basic dumbell + bench work at a lighter weight (due to no spotter) every day.
on top of that I have 3, what i would call high intensity aerobic/anerobic running sessions a week. (10km with surges and sprints etc thrown in). Depending on how i feel will go for a light recovery jog at a very low speed on alternative days.
Also play touch footy competitively once a week.
My main goals are to increase muscle mass, which I know may be more challenging for me than others because of my fairly energy demanding lifestyle.
I calculated my BMR to be 1792 using:
(BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
I then used an activity multiplier of 1.5 to get a calorie requirement of 2688. I prefer working in kilajoules so then converted that to 11236 Kj.
From there i wast sure if my carb demmands would be higher due to the amount of aerobic work so went with a ratio of 35:45:20 (protein, carb, fat) this gave me the requirements of:
231g protein
297g Carbs
60g fat
how does this sound? should i go for a more conventional 40:40:20 ratio? Any comments would be appreciated.
thanks
Diet is one big part of my training program holding me back. I've had an attempt at calculating my macro requirements and just wanted peoples feedback if I had the ballpark figures correct.
Current stats:
hight: 181cm
Weight: 68kg
age: 19
Currently go to the gym 3x a week for heavy work + basic dumbell + bench work at a lighter weight (due to no spotter) every day.
on top of that I have 3, what i would call high intensity aerobic/anerobic running sessions a week. (10km with surges and sprints etc thrown in). Depending on how i feel will go for a light recovery jog at a very low speed on alternative days.
Also play touch footy competitively once a week.
My main goals are to increase muscle mass, which I know may be more challenging for me than others because of my fairly energy demanding lifestyle.
I calculated my BMR to be 1792 using:
(BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
I then used an activity multiplier of 1.5 to get a calorie requirement of 2688. I prefer working in kilajoules so then converted that to 11236 Kj.
From there i wast sure if my carb demmands would be higher due to the amount of aerobic work so went with a ratio of 35:45:20 (protein, carb, fat) this gave me the requirements of:
231g protein
297g Carbs
60g fat
how does this sound? should i go for a more conventional 40:40:20 ratio? Any comments would be appreciated.
thanks