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