Calculating Your Numbers for Optimal

Muscle

Tracking Your Intake ● Tracking everything you consume is ESSENTIAL to

gaining muscle mass. ● If you don’t know what and how much you’re eating, you

won’t know how to make changes when you hit plateaus.

● In 2+ years, you may not remember what it took to get the gains you achieved.

Create an Account On...● My Fitness Pal● Next, download their application to your smartphone. ● Fill out your personal info:

○ Current weight, height, sex, goal weight, etc.● Start tracking everything you consume. Water and sleep

included.

Calculating Your Macronutrients● On your training days, try to get:

○ 40% of your calories from carbohydrates○ 30% from proteins○ 30% from fats

● *You can check your percentage breakdown in your nutrition statistics page

Calculating Your Macronutrients (cont.)

● On your NON training days, try to get:○ 20% of your calories from carbohydrates○ 40% from proteins○ 40% from fats