WHAT SHOULD MY DAILY MACROS BE??? (CUTTING & BULKING)

Summary

The video explains how to manage macronutrients and caloric intake for bulking or cutting. The speaker suggests calculating daily caloric needs based on basic metabolic rate, then adjusting by 500 calories for gaining or losing weight. Meals should be spread across the day, with a focus on carbs in the morning and reducing carbs at night. Protein intake should be consistent, with added emphasis on protein and slow-digesting carbs on workout days. Healthy fats are recommended in the evening to support hormone production, while carbs are minimized before bed.

Takeaways

• 📅 Calculate your daily caloric needs based on your weight, height, and activity level. Use an online calculator to determine your Basal Metabolic Rate (BMR).
• 🍴 To gain weight, add a calorie surplus (e.g., 500 calories) to your daily caloric needs and divide by the number of meals (e.g., six meals) to determine calorie intake per meal.
• 🍞 Carbohydrates should be higher in the morning and pre-workout, as well as post-workout for replenishing glycogen stores.
• 💪 On workout days, increase your caloric intake further, focusing on complex carbohydrates and proteins to fuel and repair muscles.
• ⚖️ Adjust macronutrient ratios throughout the day: prioritize carbs earlier in the day and reduce them by evening, replacing them with fats and proteins for nighttime meals.
• 🌙 Avoid carbs at night to prevent insulin spikes, allowing the body to release growth hormone for muscle repair and growth.
• 🥜 Healthy fats like nuts and olive oil are suitable for nighttime as they do not increase insulin levels and support hormone production.
• 🥩 Spread protein intake evenly across all meals, except before workouts, as it digests slowly and can be used for energy instead of building muscle.
• 📈 Track your calorie and macronutrient intake per meal to stay consistent and ensure you’re meeting your goals for cutting or bulking.
• 📆 Plan meals in advance based on daily caloric needs, breaking down each meal into the appropriate balance of macronutrients for optimal energy, muscle growth, and recovery.

Q & A

What is the primary method used by the speaker to determine calorie intake for cutting or bulking?

The speaker determines their calorie intake by calculating their basic metabolic rate (BMR) using their weight, height, and activity level. They then adjust calories based on whether they are cutting (subtracting calories) or bulking (adding around 500 calories).

How does the speaker recommend distributing calories throughout the day?

The speaker recommends distributing calories by dividing the total daily intake by the number of meals (around six). For example, if consuming 2500 calories a day, divide that by six to get the approximate number of calories per meal.

When should you eat the majority of your carbohydrates, according to the speaker?

The majority of carbohydrates should be consumed in the morning and around the pre- and post-workout meals. The speaker suggests reducing carbohydrate intake later in the day, especially at night.

Why does the speaker emphasize consuming complex carbohydrates on workout days?

The speaker suggests consuming complex carbohydrates on workout days because they digest slowly and release energy gradually into the bloodstream, helping to fuel workouts and replenish glycogen stores post-exercise.

Why does the speaker recommend limiting carbohydrates at night?

The speaker advises limiting carbohydrates at night because insulin spikes from carbs can hinder growth hormone production, which is essential for muscle repair and growth during sleep. Instead, fats are recommended at night as they do not spike insulin.

What role do fats play in the speaker’s diet, particularly at night?

Fats are important in the speaker’s diet at night because they do not increase insulin levels, allowing growth hormone production to function properly. Additionally, healthy fats help with testosterone production, which is important for muscle growth and recovery.

Why does the speaker recommend being cautious with protein intake before workouts?

The speaker recommends being cautious with protein intake before workouts because protein takes longer to digest, and if present in the bloodstream during exercise, it may be used as an energy source instead of carbohydrates, which can be inefficient.

What is the speaker’s approach to adjusting calorie intake on workout days?

On workout days, the speaker suggests increasing calorie intake slightly, with most of the extra calories coming from complex carbohydrates to support energy needs and recovery.

What is the speaker’s opinion on eating fats at night?

The speaker believes that eating healthy fats at night is beneficial because they don't spike insulin levels and help with growth hormone production. The fats also assist in testosterone production, which supports muscle repair and growth.

What does the speaker suggest as the ideal source of calories post-workout?

The speaker suggests focusing on carbohydrates after a workout to create an insulin spike that helps replenish glycogen stores. This is considered important for recovery and preparing the body for the rest of the day.