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BEASTMODE BOOTCAMP NAME: DATE: CALCULATE YOUR MACROS FOR BULKING (50/30/20)
GATHER DATA
EXAMPLE Bodyweight: 180 lbs Activity Level: 15
Bodyweight: Activity Level:
lbs (14 to 17)
ACTIVITY LEVELS: 14 You’re not active at all, e.g. you sit all day. 15 You’re a little bit active, e.g. on your job you sometimes move around. 16 You’re active but do not sweat. 17 You’re very active, e.g. construction worker.
UNITS OF MEASURE 1 kg = 2.2 lbs So if you weigh 75 kg, just multiply with 2.2 to get your weight in lbs: 75 kg x 2.2 = 165 lbs.
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BEASTMODE BOOTCAMP STEP 1: MAINTENANCE CALORIES
EXAMPLE MAINTENANCE CALORIES = Bodyweight x Activity Level = 180 lbs x 15 = 2700 calories
MAINTENANCE CALORIES = Bodyweight x Activity Level =
x
=
calories
STEP 2: BULKING CALORIES
EXAMPLE BULKING CALORIES = Maintenance Calories + Surplus (250 to 350) = 2700 + 300 = 3000 calories
BULKING CALORIES = Maintenance Calories + Surplus (250 to 350) = =
+ calories
STEP 3: MACROS [CARBS]
EXAMPLE CARBS CALORIES = Bulking Calories x 0.5 = 3000 x 0.5 = 1500 Calories for Carbs
CARBS CALORIES = Bulking Calories x 0.5 =
x 0.5
=
Calories for Carbs
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BEASTMODE BOOTCAMP STEP 3: MACROS [CARBS]
EXAMPLE CARBS = Carbs Calories 4 = 1500 4 = 375 grams per day
CARBS = Carbs Calories 4 = 4 =
grams per day
STEP 3: MACROS [PROTEIN]
EXAMPLE PROTEIN CALORIES = Bulking Calories x 0.3 = 3000 x 0.3 = 900 Calories for Protein
PROTEIN CALORIES = Bulking Calories x 0.3 =
x 0.3
=
Calories for Protein
EXAMPLE PROTEIN = Protein Calories 4 = 900 4 = 225 grams per day
PROTEIN = Protein Calories 4 = 4 =
grams per day
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BEASTMODE BOOTCAMP STEP 3: MACROS [FAT]
EXAMPLE FAT CALORIES = Bulking Calories x 0.2 = 3000 x 0.2 = 600 Calories for Fat
FAT CALORIES = Bulking Calories x 0.2 =
x 0.2
=
Calories for Fat
EXAMPLE FAT = Fat Calories 9 = 600 9 = 67 grams per day
FAT = Fat Calories 9 = 9 =
grams per day
SUMMARY
EXAMPLE Carbs: 375 grams per day Protein: 225 grams per day Fat: 67 grams per day
Carbs:
grams per day
Protein:
grams per day
Fat:
grams per day
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