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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Chris
Chris
April 5, 2021 15:39

Hey Andy, great guide into the leangains system.

I have a separate question if you don’t mind?
I’m looking to get back in the gym when they open here in the UK, and was looking to dial in on my training and nutrition. I know you have free guides on subjects on the site, but I was wondering will The Muscle and Strength Pyramid books help me any more? I’m a somewhat intermediate lifter age 38 and weigh 150 pounds.

My goal is to keep bulking and cutting until I’m satisfied with how I look, I have done bulks and cuts before, but I always go from one extreme to the other.

All the best, stay safe

Rodrigo
Rodrigo
March 21, 2021 18:17

Hi Andy! How do I count the amount of oil I use to cook rice and meat? Iโ€™m having trouble with that.

Jacob
Jacob
March 17, 2021 11:52

Hey Andy,
Current status:
BMR: 1755
Goal: Recomp

Does it matter how i get my macros i mean where i get them from as long as i eat it all in 3 meals?

I am trying to recomp, and do you recomend white or brown rice in your “I typically have clients split this across 2-3 meals:” section.

Is it bad to eat like 11 and end 21?

What is a good carb source?

Jacob
Jacob
March 17, 2021 11:14

Hey Andy,
Does it matter what foods I eat as long as I hit my macro targets in all three meals?

Jacob
Jacob
March 17, 2021 17:30
Reply to  Andy Morgan

I shouldve probably specified what i ment. What i mean is, what if i ate eggs, chickenbreast, rice bananas and healthy stuff and not the stuff in ur โ€œI typically have clients split this across 2-3 meals:โ€ section.

Basically other healthy foods with the same macros just smaller potions across more meals.

luke
luke
March 12, 2021 19:28

Hey Andy.

As a person who prefers a ‘lower’ protein intake, If I stuck to 0.8g per lb of bodyweight, regardless of bulking or cutting, would this still be just as good as having 1g per lb. I understand that protein can keep you fuller etc, but in terms of muscle building/ muscle retention…

I always count my protein from everything (potato, cereal etc)

I’m curious to know if the studies carried out, actually considered the protein from these sources too. or did they just track animal protein in the studies.

I can easily get 40 – 50 g of protein from these sources alone.

Peter Wisdom
Peter Wisdom
March 7, 2021 00:01

WOW. I mean… this has to be THE BEST most informative page on muscle building that I have been to in some time. It is just great. What are your thoughts on supplementation?

  • Protein Shakes (Whey / Casein)
  • Creatine
  • BCAAs
  • Glutamine

Is it all necessary or which ones (or things I do not have listed) do you think are worth spending the money on? I find navigating the supplement industry so daunting. I don’t know what is worth it or which brands or if I should just stick to whole foods and perfecting my macros…
I would greatly appreciate and TRUST any opinions you might have.

Peter Wisdom

Tom Wootten
Tom Wootten
March 2, 2021 03:40

I am wondering. Does the fat all need to be good fats or is there a certain percentage?

Laura
Laura
February 6, 2021 11:53

These resources are great – thank you so much for sharing them Andy! I’ve been counting my macros since October and had two questions:

1) I keep feeling faint/weak in between meals and I often need to grab macros from dinner or delete a snack or delete a small dessert and sub for apples or a rice cake to make it through – do think something might be going on? My macros are spent on healthy foods cooked at home

2) Do you know of any macro meal plans/kits etc. that I can use – I spend the majority of my time cooking, grocery shopping and meal prepping as everything is prepared at home – I’d like more time back in my day but still want to continue with macros

Laura
Laura
February 7, 2021 10:23
Reply to  Andy Morgan

Hi Andy, OK – thank you for the information! I appreciate the response.

On #1 I’ve been going up in carbs mostly but my progress has slowed to an increase in 10g carbs per week. The scale is still going down however but how do I increase calories while not adding weight? Or is it just an incremental uptick from the week before pending the scale declines? For reference I now train 5 days per week and lift heavy (for me) for 1 hour to 1 hr and 30 mins per session down from training 7 days per week from October thru the end of January.

On #2 do you have any meal templates? I’d be curious to learn/explore more so I can see what you and others have done and where I can streamline my meals.

Laura
Laura
February 10, 2021 09:37
Reply to  Andy Morgan

Thank you!

Would you know of any links or impacts from counting macros on thyroid function? (e.g. as I increase my carbs on my way to 400g carbs per day would any ratio impact my thyroid negatively or positively?) Maybe there isn’t a link but just curious and thinking through things.

Thomas E DuVal
Thomas E DuVal
November 21, 2020 05:34

Hello, I’m a bit new to lifting and am trying to put on as much size as possible while trying to minimize fat gain. I know my BMR and TDEE, but can’t figure out how to calculate my daily caloric intake based off the above article. I believe I should be multiplying my TDEE by 1.5 per my experience, but not 100% sure.

Ned
Ned
September 26, 2020 09:54

Hi Andy! Great article! Quick question for those who are vegans. How do we make gains not eating meat for protein? I see all your recommended proteins are for meat eaters. As a hard training vegan Iโ€™m totally shredded but weighs only 145lb. I need to grow without added animal fat/protein.

Mehdi
Mehdi
July 21, 2020 01:08

Is IF a must for losing weight and generally for training? Or i can have normal meals and yet progress like those who fast?

Rene
Rene
July 17, 2020 22:45

Would it be possible to extend the calculator so that you could select extra macro cycling and kcal cycling separately? At the moment you can either choose neither or both. But I would like to do only macro cycling. I’ll do some calculations myself but maybe in the future ? 

Rene
Rene
July 17, 2020 03:32

Is it really important that you eat more on training days than on non training days ? I have been using IF 16:8 for years … I strongly suspect that this is the same as ” Leangains system” ? I find it easier to get similar calories every day. The macros I adjust to more carbs on training days and backwards. Does that put me at a disadvantage in your experience? I want to be effective … I have wasted enough time. 

Rene
Rene
July 17, 2020 14:45
Reply to  Andy Morgan

thx

Francisco
Francisco
June 3, 2020 05:21

How often should I change the macros?

Samantha Gallier
Samantha Gallier
May 27, 2020 05:32

Thank you for this. How often should I weigh myself and recalculate my calories/macros? Thank you

Dana Wauts
Dana Wauts
May 2, 2020 03:22

Hi

First, my apologies for my bad English (from Belgium)
When I complete the calculator do I have to fill in the current weight or the goal weight?
When Iโ€™m losing weight (I hope so, need to lose 10kg) do I have to update this weight regularly?

Mother 46 years, weightlifting 90min 6 days /week in the morning at 7am.
Due to injuries unable to run or walk long distances anymore.

Any recommendations are welcome ๐Ÿ˜‰

Carl
Carl
April 26, 2020 17:56

Morning Andy, great article which has helped me understand things better.

Question… can you recommend any training schedules? Iโ€™m currently training Mon-Fri weights, 90 min 5 a side football Weds, rest Sat, 4mile run Sunday. 5 days a week trying to gain strength and working each muscle group, but ideally want to train my muscle groups twice per week.

40yrs / 180 / 5โ€™8 / Office Job, although I do work around lots.

My goal is to loose my belly fat, and love handles. Ideally just to look lean, with muscle.

Your help and advice is much appreciated.

Carl
Carl
April 27, 2020 15:51
Reply to  Andy Morgan

Morning Andy,

Iโ€™m going to start with your โ€œIntermediate BB Programโ€ with the aim to strip my fat and gain my muscle. Once I have done that I was then going to reverse it and go into a surplus process, the aim to eventually keep everything the same when I get the physique and frame Iโ€™m happy with.

Do you think that is a good idea? Do your plans work to support my plan?

Do [these calculations] seem accurate?

[Deleted by Andy]

Thanks in advance. Your advice is much appreciated.

Carl

Carl
Carl
April 28, 2020 21:02
Reply to  Andy Morgan

Iโ€™m going to start your Novice BB program, then just see how things progress in the next couple of months. I will leave you alone for now ha ha you have been fantastic with your advice, it is very much appreciated. Take Care Andy

Michael
Michael
April 19, 2020 07:37

How many steps does one get for highly active? ๐Ÿค›๐Ÿค›๐Ÿค›

Michael
Michael
April 18, 2020 22:56

Mad respect for all the work you’ve put in over the year ๐Ÿ‘Š.

My only question is I get 15k steps in everyday and train 6 days at the gym before COVID 19 what activity does that put me in? Again ๐Ÿค›

Jordan B
Jordan B
April 9, 2020 01:18

Hey Andy! Really enjoy your website and all your articles. Iโ€™m currently trying to lose around 5โ€“7lbs and really lean out. Iโ€™m 6โ€™4 and weight about 212 with only ~10% body fat. Iโ€™m a professional athlete and work out at least 6 days a week. I know you want to eat a surplus of your TDEE on days you train and a little less on off days but how do I take into account that I only have 1 off day? How do those ratios change compared to working out only 3-4 days? Thanks

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