Macro breakdown for both males and females – When we talk about Macros, we’re referring to macronutrients, nutrients derived from the meals which we consume. Now, we could get all scientific on you, and over complicate things, but in actual fact, there’s really no need. You see, if you’re looking to add muscle to your physique, no matter which gender you may be, then you should be following this very simple formula of: 30% protein, 30% healthy fats, and 40% carbohydrates. This basically means that for each meal you consume should be an even combination of 30% protein, 40% carbs, and 30% fat, apart from the evening, where we cut back on our carbohydrate consumption.
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Hi Mike, thank you very informative article as usual. Could you please clear the following up for me:-
1. On the topic of a cheat meal: by the guideline stated in the article of trying to keep it at 150% of daily calorie was wondering if for example my daily bulking intake was 2000 and i did happen to have a cheat meal bringing my daily intake to 3000(150%). What are your thoughts on adjusting the extra calories and setting them off with the remainder of the week? Meaning over next 5 days i eat at 1800? will that negate the extra fat gain?