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  1. #1
    Just joined M&S Jrpowerlifter's Avatar
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    Default How many grams for my macros ?

    I was wondering what is a good amount of macros I should take per day in grams. I'm 14, weigh 235.4 lbs, 5'6.5", and am building up strength. I plan on eating 2800-3000 calories per day. Per pound of bodyweight, how many grams of protein is good for building up strength ?
    Current Weight: 235.4
    Current Height: 5'6"

    Overall Goal: Increase Strength only.
    Current Long Term Goal: Gain an extreme amount of strength in 5 months. Starting January 2015.

    Strength Goals: Increase 5 rep Flat Bench from 50 to 150 lbs.
    Increase my 6 rep OHP from 5 to 125 lbs.
    Increase my 11 rep Barbell Row from 50 to 160 lbs.
    Increase my 6 rep Incline Bench from 35 lbs to 125 lbs.
    Increase my 4 rep Shoulder Press From 25 to 100 lbs.
    Increase my 12 rep Arnold Press From 15 to 100 lbs.

  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Default

    235 pounds ... 235g is plenty.
    Aim higher, your young and need to fuel the fire.

    these are good links:

    Eat in a caloric surplus, meaning eating more kcals than you need to maintain in order to gain muscle, size, and strength.

    http://www.bodyrecomposition.com/mus...mass-gain.html
    http://www.bodyrecomposition.com/mus...-gains-qa.html
    http://www.bodyrecomposition.com/mus...ass-gains.html
    http://www.bodyrecomposition.com/mus...ass-gains.html

    Philosophies, Macro intake, training , and cardio articles for you to understand and help set up what you need to do before moving forward towards more supplements or advanced workout routines.
    Team ScoobyPrep

  3. #3
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    Default

    Good sources of protein are meat, dairy, eggs, and beans. If you have trouble meeting them with whole foods, get some protein powder to amp it up. I love MGN whey because they have tasty flavors like Peanut butter, Cinnamon Bun, Ice Cream Sandwich, and because there is a high amount of protein per scoop.

 

 

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