For those interested in knowing the Macros (the number of grams of protein, carbohydrate and fat) used by guys who have fantastic bodies, here’s what I’ve found.
My personal understanding is that for a guy my size (75kg) I would need roughly:
- Protein: 70-150 grams per day
- Carbohydrate: 200-300 grams per day (more on gym days)
- Fat: 65-100 grams per day (more on rest days
- Total of 2200 calories per day to maintain my current weight
- Lose Weight: 1800-2000 calories per day
- Build Muscle: 2500-2600 calories per day
If I go too low on calories I risk losing muscle or compromising my workouts. If I go too high on calories I don’t grow endless muscle, some of it will have to be stored as fat.
Here are a few “Daily Intake” posts I’ve found online.
Rob Riches
Height: 5’10 (178cm)
Weight: 180lbs (82kg)
8am: Protein 45g – Carbs 70g – Fats 11g
10.30am: Protein 45g – Carbs 40g – Fats 11g
1.30pm: Protein 45g – Carbs 40g – Fats 11g
4pm: Protein 45g – Carbs 40g – Fats 11g
—Gym Workout—
7.30pm: Protein 45g – Carbs 84g – Fats 11g
10pm: Protein 45g – Carbs 8g – Fats 11g
Daily Total: Protein 270g – Carbs 282g – Fats 66g – Calories 2800
Sample Foods: Eggs, Fish, Ground Turkey, Chicken Breast, Beef/Steak, Protein Powder, Cottage Cheese, Gluten-Free Oats, Brown Rice, Sweet Potato, Avocado, Flaxseed Oil, Walnuts, Pineapple (Post Workout), Almond Butter (Pre Bed)
Matt Ogus
Height: 5’6 (167cm)
Weight: 182lbs (83kg)
Breakfast Shake: Protein 55g – Carbs 68g Fat 8g
—Gym Workout—
Post Workout: Protein 52g – Carbs 48g – Fat 3g
Dinner: Protein 59g – Carbs 173g – Fat 28g
Late Meal: Protein 59g – Carbs 58g – Fat 19g
Daily Total: Protein 226g – Carbs 351g – Fats 59g – Calories 2850
Sample Foods: Whey Protein, Oats, Mixed Berries, Banana, Kale, Rice Cakes, Chicken Breast, White Rice, Pinto Beans, Spinach, Mushrooms, Carrots, Balsamic Vinegar, Tomatoes, Greek Yoghurt, Almonds.
Jeff Seid
Height: 6’0 (183cm)
Weight: 195lbs (88kg)
9:00 AM: Protein 24g – Carbs 55g – Fat 6g
11:00 AM: Protein 30g – Carbs 15g – Fat 1g
1:00 PM: Protein 51g – Carbs 40g – Fat 6g
3:30 PM: Protein 29g – Carbs 40g – Fat 6g
—Gym Workout—
6:00 PM: Protein 30g – Carbs 0g – Fat 1g
7:30 PM: Protein 45g – Carbs 55g – Fat 4g
10:00 PM: Protein 28g – Carbs 40g – Fat 24g
11:30 PM: Protein 17g – Carbs 16g – Fat 6g
Daily Total: Protein 254g – Carbs 266g – Fats 54g – Calories 2600
Sample Foods: Eggs, Chicken Breast, Ham, Protein Shake, Steak, Peanut Butter, Greek Yoghurt, Sweet Potato, Oatmeal, Banana, Apple, Broccoli, Salad, Milk, Berries.
Brandon Harding
Height: ? (?cm)
Weight: 195lbs (88kg)
7:30am: Protein 31g – Carbs 54g – Fat 9g
9.30am: Protein 24g – Carbs 59g – Fat 10g
Midday: Protein 46g – Carbs 38g – Fat 3g
12.30pm: Protein 24g – Carbs 3g – Fat 1g
3.30pm: Protein 25g – Carbs 75g – Fat 11g
—Gym Workout—
Post Workout: Protein 24g – Carbs 3g – Fat 1g
8pm: Protein 44g – Carbs 42g – Fat 28g
10.30pm: Protein 24g – Carbs 3g – Fat 1g
Daily Total: Protein 242g – Carbs 277g – Fats 64g – Calories 2650
Sample Foods: Chicken Breast, Beef, Fish, Eggs, Egg Whites, Whey Protein, Sweet Potato, Rice, Bananas, Peanut Butter, Greek Yoghurt, Green Beans.
Nic Palladino
Height: 6’2 (188cm)
Weight: 188lbs (85kg)
Breakfast: Protein 61g – Carbs 103g – Fat 26g
Lunch: Protein 75g – Carbs 150g – Fat 6g
—Gym Workout—
Post Workout: Protein 16g – Carbs 8g – Fat 10g
Dinner: Protein 66g – Carbs 108g – Fat 13g
Pre-Bed: Protein 23g – Carbs 117g – Fat 4g
Daily Total: Protein 241g – Carbs 486g – Fats 59g – Calories 3450
Sample Foods: Egg Whites, Oatmeal, Whey Protein, Almonds, Peppers, Onion, Spinach, Mushrooms, Chicken Breast, Rice, Beans, Tortilla, Protein Bar, Potatoes, Low Fat Salad Dressing, Ground Turkey, Bread
Evan Centopani
Height: 5’11 (182cm)
Weight: 280lbs (127kg)
Pre-Cardio: Protein 1g – Carbs 8g – Fat 0g
9am: Protein 53g – Carbs 78g – Fat 41g
12pm: Protein 67g – Carbs 69g – Fat 26g
2pm: Protein 67g – Carbs 69g – Fat 26g
4pm: Protein 73g – Carbs 58g – Fat 23g
6pm: Protein 73g – Carbs 58g – Fat 23g
9.30pm: Protein 72g – Carbs 88g – Fat 30g
Daily Total*: Protein 394g – Carbs 415g – Fats 164g – Calories 4700
*This is obscene for anybody not on steroids, it is only to show you how much a larger man eats and is not here to be copied by you.
Sample Foods: Grapefruit, Orange, Eggs, Oats, Brown Rice Syrup, Strawberries, Chicken Breast, White Rice, Broccoli, Spinach, Olive Oil, Steak, Seafood
Craig Pickering
Height: 5’11 (182cm)
Weight: 190lbs (86kg)
9am: Protein 31g – Carbs 65g – Fat 42g
Pre WO: Protein 10g – Carbs 20g – Fat 0g
—Training—
PWO: Protein 30g – Carbs 30g – Fat 1g
1pm: Protein 30g – Carbs 60g – Fat 22g
Pre WO: Protein 5g – Carbs 10g – Fat 0g
—Training—
PWO: Protein 30g – Carbs 30g – Fat 1g
6pm – Protein 40g – Carbs 45g – Fat 5g
Pre-Bed: Protein 30g – Carbs 0g – Fat 1g
Daily Total: Protein 196g – Carbs 260g – Fats 72g – Calories 2472
Sample Foods: Sweet Potato, Porridge Oats, Fruits, Wholemeal Pitta Bread, Brown Rice, Organic Milk, Eggs, Chicken Breast, Beef, Lots of Vegetables & Low-Calorie Fruits, Yoghurt, Whey Protein, Mixed Nuts, Salmon (3x/week), Mackerel, Tuna (1x/week)
Tristan (Student Aesthetics)
Height: ? (?cm)
Weight: ?lbs (?kg)
Breakfast: Protein 30g – Carbs 105g – Fat 20g
—Gym Workout—
PWO: Protein 35g – Carbs 40g – Fat 4g
Lunch: Protein 45g – Carbs 90g – Fat 15g
4pm: Protein 40g – Carbs 75g – Fats 5g
Dinner: Protein 30g – Carbs 20g – Fat 36g
Pre-Bed: Protein 5g – Carbs 80g – Fat 0g
Daily Total: Protein 185g – Carbs 410g – Fats 80g – Calories 3100
Sample Foods: Sweet Potato, Porridge Oats, Pasta, White Rice, Apples, Bananas, Courgettes, Peppers, Mushrooms, Onions, Cacao Powder (the man loves his cacao!), Chicken Brest, Whey Protein Powder, Peanut Butter, Eggs
