My preferred macronutrient breakdown is:

30% protein
30% carbohydrate
40% fat

or, put simply:

4 calories per lb bodyweight protein
4 calories per lb bodyweight carbohydrates
7 calories per lb bodyweight fat

Let’s keep the math simple and let’s assume you weigh 200lb, then your macronutrient/caloric intake should be as follows:

200lb x 15 calories: 3000 calories a day base metabolic rate (this is assuming that you completely sedentary and not taking exercise, lifting weights, and movement into account).

200g of protein: 800 calories

200g of carbohydrates: 800 calories

156g of fat: 1400 calories

This is, of course, an example of what the macronutrient breakdown could look like. You could increase intake of one macronutrient while simultaneously lowering another.

How to Increase Calories Sensibly To Get Jacked, Not Fat

So, if this hypothetical 200-pounder were seeking to gain muscle, he would have to slightly increase his daily caloric intake — and it doesn’t have to be anything too drastic.

He could eat an extra banana and apple as a snack or even have a scoop of protein powder in water to compensate for the slight increase in daily caloric intake.

It really is that simple when it comes to eating to get jacked.

No need to eat thousands of calories in junk or waste your money on ineffective and damaging dieting strategies.

But people wasting their money on their quest to get jacked is all too common a sight.

If you truly want to get it done the right way, get my books from the Demigod Vault.

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