macros for muscle growth

Table of Contents


If It Fits Your Macros 

If It Fits Your Macros , what Im talking about here is how youre going to get all these concepts to work in the real world. How can you take that concept and make it work as a part of your routine?

Its all very well and good telling you to eat all these calories and to eat loads of proteinbut where can you find those things? How can you afford it? And how to you force it all down without wanting to throw up?

In other words, you need to find ways to make this actually practical so that it will work with your routine. And to do that, you need to get strategic.

This is incredibly important and its the thing that people all-too-often forget. If youre trying to bulk up, then you need to find a way to stick to your training and your diet. That means it needs to be realistic. Its better to have very modest aims and actually stick to them, than it is to be incredibly ambitious and end up not doing any of the things you set out to do!

So lets consider some tips that will help you out..

If It Fits Your Macros : What to Eat

The majority of your results will come from your diet. Supplements are just that supplements. They should be supplemental to a good diet and never viewed as a substitute for one.

So then the question is, what kinds of foods can you eat that will satisfy all the criteria weve been looking at in the chapters so far? What will help you keep your protein and calories high, while also being nutritionally dense and slow release? What leaner sources of protein are there for when youre trying to lean bulk?

Here are some foods that will help you a great deal

  • (If It Fits Your Macros) – Tuna Tuna is one of the THE most convenient options when it comes to finding lean sources of protein. Canned tuna is very affordable while containing 20 grams or more of tuna in many cases. Its lean, its versatile and its tasty too. PLUS its also good for the brain thanks to that omega 3 fatty acid content. The only downside? Consuming too much can risk a potential mercury overdose not good!
  • (If It Fits Your Macros) – Salmon Salmon is not quite as low in calories as tuna (a good thing for bulking!) but its just as high in protein and omega 3 fatty acid. The better news? It doesnt have the mercury problem. The downside? Its much more expensive
  • (If It Fits Your Macros) – Avocado These are all the rage among the low-carb crowd at the moment, which is owing to their delicious taste, their healthy fats and their large range of other health benefits. Theyre quite calorific but healthy at the same time, so they make a great way to add more calories and fat to pretty much any meal!
  • (If It Fits Your Macros) – Oil Adding sunflower or vegetable oil to your food isnt actually bad for you! But it does contain a LOT of calories, which is another really good way to sneak them in when youre starting to feel full and struggle to keep eating more
  • (If It Fits Your Macros) – Eggs Eggs are high in protein as well as the healthy saturated fats AND choline (great for the brain). The best part about eggs though is that they are a complete protein. This means that they contain all of the essential amino acids that the human body needs to function. There are very few complete protein sources in the world, so this makes egg pretty special.
  • (If It Fits Your Macros) -Sweet Potatoes A good source of carbs thats also nutritious and high in slow-release complex carbs.
  • (If It Fits Your Macros) – Chicken Chicken is another very lean protein source and this time it doesnt come with any significant downsides. You can eat chickens until the cows come home.
  • (If It Fits Your Macros) – Beef And cows until the chickens come home? Beef is also an excellent source of protein, which is partly due to some very interesting additional nutrients it contains. Specifically, beef is actually one of the only natural sources of CoEnzyme Q10 and of creatine both of which give you more energy and drive during your workouts!
  • (If It Fits Your Macros) – Rice If youre looking for a carb that is fairly easy to eat in bulk, then rice is a good bet!
  • (If It Fits Your Macros) – Nuts Nuts are also great. Not only do these provide fiber but theyre also a very good source of protein, calories and good fats. They also provide various micronutrients like zinc, selenium and magnesium.
  • (If It Fits Your Macros) – Milk Milk is one of the very best things you can keep around the house if youre bulking and especially full fat milk. Remember: milk is where whey protein comes from and when you drink milk, youre still getting a lot of that whey in there. In fact,a glass of milk contains 3.4grams of protein, while full fat milk is widely considered one of the very best things you can drink if you want to give yourself more healthy fats.
  • – Butter A good butter is another very useful tool for packing on more calories. Wish your food was a little more calorific? Then just butter it up! You can even try the Bulletproof Coffee that everyone is talking about by dropping a stick of butter in your morning brew!
  • Oats Oats are great at adding more stodge and at giving you more slow-release energy. Add these to a shake and theyll increase the calories while also helping you to have more energy for work, play and workouts!

If It Fits Your MacrosBulk Eating Tips


Have you tried absolutely everything to bulk up with no success? Not sure where to turn?
Its enough to make you go mad or at least GOMAD! GOMAD stands for Gallon Of Milk A Day and is considered a last chance saloon when all else has failed. As the name rather implies, this is a method of eating that has just ONE simple rule: you have to drink a whole gallon of milk every single day.

When you do this, youll find that its enough to help you pack on muscle thanks to the huge amounts of protein, calories AND saturated fat. It can greatly increase your testosterone and your growth hormone among other things and some reports suggest that its nearly as effective as a steroid cycle if youre new!

Of course it also carries some health risks and its not a good idea to consume anything in massive quantities normally. So if youre going to try this method, the key is to get in and out quickly.

Find a Salad Bar

One of the best things you can possibly do to improve your chances of bulking success is simply to find a convenient place where you can get lots of calories without spending too much or breaking from your usual routine. A salad bar is a great place to find this as they tend to be all you can eat while also serving up eggs, pasta and other good stuff for your bulking goals. They tend to be pretty cheap as well!

Stay Consistent

One of the single most useful things you can do to make tracking your calorie intake that bit easier is just to stay consistent. In other words, have a few meals that you eat regularly and that way youll know exactly the calories and macros youre getting without having to do the math every time or input them anew. It might not be terribly exciting but this is a big help.

Use MyFitnessPal

You can of course log all of your calories in a diary or notebook but this is a lot of work and takes a lot of time. Instead then, consider logging your calories using the excellent app, MyFitnessPal. This will allow you to simply scan anything you eat to get its barcode and that will then automatically fill in all the details for you!

Oldschool Bodybuilding Secret To a Lean & Muscular Physique

By jayhasting

I'm J Hastings, your friendly fitness enthusiast with over 12 years of dedicated experience in the realms of fitness, diets, and bodybuilding. Join me on a journey towards a healthier and happier version of yourself!

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