Beastmode Bootcamp: Gather Data

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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