![]() It’s vital to your success and health so it’s a step that you really can not afford to skip past.When it comes to building muscle, your macronutrients need to be dialed in to maximize the efficiency of muscle growth. ![]() So you won’t need to do it forever - just a few weeks of commitment. Tweaking things during that period to make sure you are hitting all your targets. You’ll find that after a week or 2 of doing this you will begin to get a feel for the meals you’re eating and the calories and nutrients you’re getting in. How do you do this?: It’s an awesome and easy to use, free tool, where you input your daily intakes and it gives you a breakdown of everything you need to know. For the first few weeks you’ll need to track what you’re eating to make sure you’re hitting your targets. If you're not gonna commit to eating properly then seriously - brother to brother - I urge you not to bother wasting your time and money on the gym membership because no matter how hard you push those weights your muscles won't grow without being fed consistently and with the correct foods and the right amounts. This is quite possibly the hardest job of all when trying to make gains - but aren't the hardest jobs usually the jobs that impact the biggest change? Well getting your macros and food intake correct is no different. Break your day down into 6 meal times to make things easier. Have a plan for the week ahead and shop accordingly. These are vitamins, minerals and trace elements which are essential for regulating processes in the body, enabling chemical reactions to occur and for general health.Įach of the three primary macro nutrients provides a certain number of calories:ġ gram of carbohydrate provides 4 caloriesĪn ideal macro ratio for gaining lean muscle mass on a plant based diet is 65/20/15 daily:ġ5% of calories from fat STEP THREE - GET TO KNOW YOUR MACROS The body also needs micro nutrients (“micro” meaning small). The word “macro” simply means large, because these are the nutrients the body needs in large quantities for energy, growth, tissue repair, immune function, metabolism and other essential functions in the body. Macros are of course proteins, carbohydrates and fats. The next step is to split those calories into an optimalratio of macro-nutrients - macros. The calculator told me I’ll need to consume 3,577 calories per day to gain 2lb per week. You’ll want to select ‘Moderately Active’ on the calculator drop down as you’ll be working out 5 times a week. How? Head to Using myself as an example - at the start of my transformation I was 152 pounds. You really want to build muscle and turn heads in the gym? Then you MUST get your numbers sorted or you will forever struggle to gain muscle, this is not a guessing game.įirst we need to find your optimum calorie intake to maximize muscle gains, while staying lean and burning fat. I'm gonna give you my EXACT blueprint - step by step: STEP ONE - HOW MANY DAILY CALORIES DO YOU NEED TO BUILD MUSCLE? If you want to learn EXACTLY how I put on that crazy amount of mass in such a short space of time - go here and download my KICKSTARTER - it’s completely free and it’s jammed with amazing hacks, lessons, guides and motivation for making rapid and healthy gains:Ĭlick this link to go and grab it now - IT’S TOTALLY FREEīut if you simply want to learn about the perfect macro ratio for fast gains on a plant based diet then here we go. At the time my weight was 152lbs and my target was 177lbs. In November 2017 I set off on a 12 week journey to try to transform my body. Tired of all the jokes and ignorance, I decided enough was enough. ![]() I wanted to inspire friends and family to consider a plant based diet but I was actually having the opposite effect. Given how amazing I felt and how much I knew, this was so frustrating. I've always been a skinny guy but friends and family put my weight loss down to my new vegan diet and started to question my health and diet choice. I don't mind admitting my manhood was challenged. Weighing just 152lbs and feeling low about my self image, things took a turn for the worst when I turned vegan. ![]() What do I know about bodybuilding MACROS for hardgainers eating PLANTS to get jacked?
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