![]() 30 to 35 percent of calories from protein.The following ratios are general guidelines for a bodybuilder’s needs, but it’s best to consult a registered dietitian to ensure your goals (and nutritional needs) are being met: (If you need a refresher, macros are your protein, carb, and fat intake.) Luckily, your macronutrient ratio won’t change based on the phase you’re in. Now that you’ve calculated your calories, you need to determine your macronutrient ratio. ![]() It’ll help ensure you don’t gain too much body fat or lose too much muscle. You should also continue to adjust your calories as you lose weight, like you did in the bulking phase.ĭuring both phases, try not to lose or gain more than 0.5 to 1 percent of your body weight each week. Once you’ve met your muscle mass goal and your weight is stable, the next step is to reduce your calorie intake by 15 percent of the amount you’ve been eating while your weight has been stable. This means that if your maintenance number is 3,000 calories a day, you should try to consume 3,450 calories a day.Īs you gain weight, continue to evaluate and increase your caloric intake (preferably on a monthly basis). If, by the end of the week, your weight has stayed the same, the number of calories you’ve consumed per day is your maintenance calories (it’s helping you maintain your weight, not gain or lose).ĭuring the bulking phase, you should aim to increase your maintenance calories by at least 15 percent.
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