Macros of Strength Athletes & Fitness Models

Matt Ogus Macros

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

rob riches diet macros calories
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

matt ogus Macros diet calories
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

Jeff Seid Macros diet calories
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

Brandon Harding Macros diet calories
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

Nic Palladino macros diet calories
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

Evan Centopani Macros
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

craig pickering diet macros calories
Craig Pickering

Height: 5’11 (182cm)

Weight: 190lbs (86kg)

9am: Protein 31g – Carbs 65g – Fat 42g

Pre WO: Protein 10g – Carbs 20g – Fat 0g


PWO: Protein 30g – Carbs 30g – Fat 1g

1pm: Protein 30g – Carbs 60g – Fat 22g

Pre WO: Protein 5g – Carbs 10g – Fat 0g


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)

student aesthetics full day of eating macros diet calories
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

About Fraser_9to5 256 Articles
Site owner. I'm a graduate in Sports Science and have an MSc in Sports Biomechanics. I set up 9to5strength in 2015 as a resource for people interested in strength training, nutrition and fitness. I consider myself a fitness blogger and enjoy creating YouTube videos and trying out workout programs.