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  • CALORIES/MACROS CHEAT SHEET by @kruckifitness
-
Your calories and your macros are going to vary depending on your goals. Here's a little cheat sheet to figure them out quickly. But there's still some things you need to know before you jump into determining your macros.
-
Make sure you know these numbers:
PROTEIN: 4 CAL/G
CARBS: 4 CAL/G
FAT: 9 CAL/G
-
Knowing these, we can now properly determine our calories and macros. Here's an example of how they can be incorporated:
-
Let's say you're 150 lbs, and your goal is to build muscle. You simply take 150 and multiply it by 16-18. This will give you a range of 2,400 - 2,700. To gain muscle, eat within that range for calories. Let's say you choose to eat 2,700.
-
For protein, take your weight and multiply it by 0.8-1. 150 x 0.8-1 = 120-150. Eat between 120-150g protein. Let's say you choose 150g protein.
-
For fat, take anywhere from 15-40% of your total calories, depending on personal preference. 2,700 x 25% = 675 cals from fat divided by 9 cal per g = 75g fat.
-
Now carbs are gonna be your reamining calories. So let's determine that number. 150g Protein x 4 calories/g = 600 calories. 75g Fat x 9 cal/g = 675 calories. 2,700 - 600 - 675 = 1,425 calroeis left for carbs. TO find that number in grams, simply divide it by 4. 1425/4 = Roughly 355. So you'll eat 355g carbs. -
FINAL MACROS: 2,700 CAL/150P/75F/355C
-
I know this can be confusing, so if you have questions don't hesitate to ask!
-
#supplements #proteine #losefat  #muscle #musclebuilding #gainmuscle #musclegains #musclemania #gymmemes #musclefood #wheyprotein  #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains💪 #fitnesslife #fitnessfreaks #fitnesstips #gymflo #gymshark #fitnessboy #fatloss #workouts #workoutroutine #workouts #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife
  • CALORIES/MACROS CHEAT SHEET by @kruckifitness
    -
    Your calories and your macros are going to vary depending on your goals. Here's a little cheat sheet to figure them out quickly. But there's still some things you need to know before you jump into determining your macros.
    -
    Make sure you know these numbers:
    PROTEIN: 4 CAL/G
    CARBS: 4 CAL/G
    FAT: 9 CAL/G
    -
    Knowing these, we can now properly determine our calories and macros. Here's an example of how they can be incorporated:
    -
    Let's say you're 150 lbs, and your goal is to build muscle. You simply take 150 and multiply it by 16-18. This will give you a range of 2,400 - 2,700. To gain muscle, eat within that range for calories. Let's say you choose to eat 2,700.
    -
    For protein, take your weight and multiply it by 0.8-1. 150 x 0.8-1 = 120-150. Eat between 120-150g protein. Let's say you choose 150g protein.
    -
    For fat, take anywhere from 15-40% of your total calories, depending on personal preference. 2,700 x 25% = 675 cals from fat divided by 9 cal per g = 75g fat.
    -
    Now carbs are gonna be your reamining calories. So let's determine that number. 150g Protein x 4 calories/g = 600 calories. 75g Fat x 9 cal/g = 675 calories. 2,700 - 600 - 675 = 1,425 calroeis left for carbs. TO find that number in grams, simply divide it by 4. 1425/4 = Roughly 355. So you'll eat 355g carbs. -
    FINAL MACROS: 2,700 CAL/150P/75F/355C
    -
    I know this can be confusing, so if you have questions don't hesitate to ask!
    -
    #supplements #proteine #losefat #muscle #musclebuilding #gainmuscle #musclegains #musclemania #gymmemes #musclefood #wheyprotein #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains 💪 #fitnesslife #fitnessfreaks #fitnesstips #gymflo #gymshark #fitnessboy #fatloss #workouts #workoutroutine #workouts #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife
  • 1,898 26 17 August, 2019

Latest Instagram Posts

  • Sunday 🏋️😝
  • Sunday 🏋️😝
  • 8 1 18 August, 2019
  • I GOT A 🏅 MEDAL!

5KM, piece of cake!

Onto 10KM! NOT! 👊🏻🤣🏊🏻‍♂️
  • I GOT A 🏅 MEDAL!

    5KM, piece of cake!

    Onto 10KM! NOT! 👊🏻🤣🏊🏻‍♂️
  • 15 1 18 August, 2019
  • WALK FOR FAT LOSS!

For weight loss, one habit I encourage my clients to do is to get those steps up and WALK!

Yes, you can smash it in the gym for an hour and burn 300+ calories. But, what about the other hours of the day? Are you sedentary?

Making it habitual to walk to places you’d usually drive or get transport to will enhance your chances of weight loss.

Alongside this, walking can have other added advantages;

IMPROVES YOUR MOOD.

HELPS WITH MUSCLE RECOVERY.

LOWERS STRESS/ CORTISOL.

INCREASES MENTAL CLARITY.

DISSOCIATES YOU FROM HUNGER.

LOW TAXING WAY TO BURN CALORIES.

If you’re after weight loss, look to incorporate more ways to walk in your life and stick at it! 🚶🏼‍♂️🚶🏼‍♂️🚶🏼‍♂️🚶🏼‍♂️
  • WALK FOR FAT LOSS!

    For weight loss, one habit I encourage my clients to do is to get those steps up and WALK!

    Yes, you can smash it in the gym for an hour and burn 300+ calories. But, what about the other hours of the day? Are you sedentary?

    Making it habitual to walk to places you’d usually drive or get transport to will enhance your chances of weight loss.

    Alongside this, walking can have other added advantages;

    IMPROVES YOUR MOOD.

    HELPS WITH MUSCLE RECOVERY.

    LOWERS STRESS/ CORTISOL.

    INCREASES MENTAL CLARITY.

    DISSOCIATES YOU FROM HUNGER.

    LOW TAXING WAY TO BURN CALORIES.

    If you’re after weight loss, look to incorporate more ways to walk in your life and stick at it! 🚶🏼‍♂️🚶🏼‍♂️🚶🏼‍♂️🚶🏼‍♂️
  • 4 1 18 August, 2019
  • 🔸BIG ANNOUNCEMENT!🔸
___________________________________________
We have officially started building out our OWN location ‼️ Opening date and location posted soon 👏🏻
___________________________________________
Make sure to be following @naturallydrivenfitness to stay up to date on all the NEW and exciting things coming up!! .
.
We are so blessed for this growth in our business.

A HUGE Thank you to ALL of our committed clients that trust us with their health. We thank you for evolving with us and we promise to always keep improving to insure we give you the best service. 😊
___________________________________________
Our Mission- To Passionately and persistently educate and motivate clients to make health a lifelong priority!
  • 🔸BIG ANNOUNCEMENT!🔸
    ___________________________________________
    We have officially started building out our OWN location ‼️ Opening date and location posted soon 👏🏻
    ___________________________________________
    Make sure to be following @naturallydrivenfitness to stay up to date on all the NEW and exciting things coming up!! .
    .
    We are so blessed for this growth in our business.

    A HUGE Thank you to ALL of our committed clients that trust us with their health. We thank you for evolving with us and we promise to always keep improving to insure we give you the best service. 😊
    ___________________________________________
    Our Mission- To Passionately and persistently educate and motivate clients to make health a lifelong priority!
  • 10 1 18 August, 2019