Setting Up Your Macros for Your Specific Goals

Now that you have a solid understanding of nutrition and energy balance, let's focus on how to set up your macronutrients (macros) specifically for weight gain and muscle growth over the next 6 weeks. The calorie surplus approach is designed for those looking to build muscle mass, and it requires you to consume more calories than your body burns daily through your Total Daily Energy Expenditure (TDEE).

This method is ideal for individuals who are either underweight, looking to gain size, or want to maximize muscle development.

TDEE Tier 1: Calorie Surplus

Goal: Weight Gain / Mass Gain

A calorie surplus involves eating more calories than your body uses each day. By providing your body with excess energy, you create an environment for muscle growth. Keep in mind that a calorie surplus will result in both muscle gain and some fat gain; however, if done correctly, you can minimize the fat while maximizing lean muscle mass.

How to Know if the Calorie Surplus is Right for You:

• You're looking to gain weight: Whether you’re underweight or simply want to add muscle mass, a calorie surplus is the primary method to achieve this.
• You're okay with some fat gain: A surplus will inevitably lead to a bit of fat accumulation, especially in areas like the abdomen and glutes. However, the goal is to keep this minimal by balancing your macros appropriately.
• Your body fat percentage is low (22% or lower): If your body fat percentage is already relatively low, adding a calorie surplus can help you gain lean mass without gaining excessive fat. Use the chart below to estimate your body fat percentage.
• You’re committed to strength training: Eating in a calorie surplus works best when paired with consistent resistance or weight training. This ensures that the extra calories are used for muscle repair and growth rather than fat storage.

Steps to Follow:

1. Use the macro calculator in our app to input your weight, activity level, and height. The calculator is found in the nutrition section.
2. Select the "gain weight" approach and choose "5 or more times a week" for calorie calculations.
3. The calculator will provide your starting macros and calorie intake. Update these every three weeks to account for metabolic adaptation.

Example Progression:

• Week 0: Starting weight: 110 lbs, 20% body fat.
  • Weeks 1-3: 1,740 calories - 48g fat / 216g carbs / 110g protein.
  • End of Week 3: Weight: 115 lbs, 21.3% body fat.
  • Weeks 4-6: 1,810 calories - 50g fat / 224g carbs / 115g protein.
  • End of Week 6: Weight: 120 lbs, 22% body fat.
  • Weeks 7-9: 1,880 calories - 52g fat / 233g carbs / 120g protein.
  • End of Week 9: Weight: 125 lbs, 24% body fat.
  • Weeks 10-12: 1,950 calories - 54g fat / 241g carbs / 125g protein.

By the end of the program, your metabolism will adapt to a new maintenance level. Consistently eat at your new maintenance calories to maintain your muscle mass.

Track Your Progress:

Why Consistency is Key:

To maximize muscle growth and minimize fat gain, it’s important to remain consistent with both your diet and your training. Stick to your calorie surplus daily, even on rest days, as your body needs the extra energy to recover and grow. Strength training should be at the core of your routine, with progressive overload (increasing weights or intensity over time) as your main focus.

By following these guidelines, you'll be able to build muscle efficiently over the next 6 weeks, setting the stage for long-term gains!