bulk/cut the guide
 

for everyone & myself what is the formula for calculating your daily
carbs, fats, proteins & your daily calories whether you are either

1.Bulking
2.Cutting
3. preserving or maintaining

I know you cannot be exact but i would love to have all this info.

write all formulas below & i apologizes if there is already a thread on this, I would like to know & sorry for being lazy.

Never hesitate to ask a question, even if there is a sticky. There is a lot of info on the site.

Here are some threads I recommend:

http://muscleandbrawn.com/forums/nut...diet-help.html

http://muscleandbrawn.com/forums/nut...-bulk-cut.html

My plan....I have been eating bodybuilding style for nearly 24 years. I have cut more than a few times, though not to super shredded levels. So I don't proclaim to be an expert on cutting from 15 to 5% bodyfat. That said, the following is what works for me...

Bulking or cutting, my diet is:

Protein - 30 to 40 grams of protein every 2.5 to 3 hours. I don't get anal about grams. I try to eat a little more as opposed to a little less.

Fats - 20-30% of total calories. After I figure out about how many calories I am eating (about) from protein, I next try to make sure I am eating enough fat.

Carbs - After I factor in the above two macronutrients, I then use the remaining calories for carbs.

I don't personally count every calorie or gram, but keep things in a tight range. After eating like this for 24 years, I kind of know what I am eating and it's macro and calorie count, so I can eat a bit more loosely knowing I am close enough.

Bump

Thanks BTB! 24 years alot of experience you hold. knowledge is power