CURRENT MACROs

 

I get asked a-lot about my macronutrient content and amounts. Normally I don’t count them down to the gram, however this is what I am basing my diet off of right now. Keep in mind I am almost 280 Pounds and fairly lean. This diet is a lean muscle gaining diet that should not only maintain my size but slowly build muscle.

I follow what Dr. Frederick Hatfield (Dr. Squat) would deem a “Zig-Zag” Diet. Cycling my carbohydrates and fats on training and non-training days. I generally keep my protein content about the same. Never really going over my current bodyweight in grams. There is no need for more than that to build quality muscle.

Generally I do a re-feed day once a week or once every two weeks depending on my training schedule and how I am feeling. Refeed doesn’t mean binge eating a bunch of crap either! The vast majority of calories come from quality sources with just a little added “junk” to make it to that high of a caloric intake.

I like to keep my fats a little higher than normal because I just feel better physically and mentally when i intakemore good fats.

Training Day Macros

• Calories- 5380
• Carbohydrates- 750 Grams
• Protein- 280 Grams
• Fats- 140 Grams

Active Recovery/ Rest Day Macros

• Calories- 3940
• Carbohydrates- 300 Grams
• Protein- 280 Grams
• Fats- 180 Grams

Refeed Days

• Calories- 6245
• Carbohydrates- 1000 Grams
• Protein- 280 Grams
• Fats- 125 Grams