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Macronutrient Numbers

Macronutrient Numbers

Joseph Stephen, Fitness Together Newtonville

I have been thinking about ways to help folks solidify their understanding of how many grams of what they need specifically for themselves since my last post. I could not really think of a way to easily break down what you need to consume that wouldn’t take a 5,000 word report and a research abstract, so I just did the work for you…kinda.

 

Remember, what I said in the previous post about amounts of nutrients. Each of these columns represents the amount you want to take in on a workout day and non-workout day, also, remember what it says about timing your nutrients, especially the carbohydrates.  Your fat intake should break down pretty evenly between saturated and unsaturated fats.

 

Weight (lbs)

Protein (1.5g/lb)

Carbs (1g/lb)

Fat (.4g/lb)

120

180

120

48

130

195

130

52

140

210

140

56

150

225

150

60

160

240

160

64

170

255

170

68

180

270

180

72

190

285

190

76

200

300

200

80

 

Non workout days are as follows

 

Weight (lbs)

Protein (1.2g/lb)

Carbs (.8g/lb)

Fat (.3g/lb)

120

144

96

36

130

156

104

39

140

168

112

42

150

180

120

45

160

192

128

48

170

204

136

51

180

216

142

54

190

228

150

57

200

240

158

60

 

Remember, on workout days we want to time our fast acting/simple carbohydrates for post workout and on non-workout days we should look to consume complex carbohydrates all throughout the day to avoid spiking insulin. It is not as tough as it looks but it does take a dedication and thoughtful approach to achieving your goal physique.

 

As always, if have questions feel free to ask them.

 

Fitness Together Newtonville