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August 2019

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The Whole Macro Diet Thing Explained

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In recent years, the macro diet has gained a huge popularity, especially among people looking to lose weight. Before the diet, the traditional method through which people lose weight is to eat fewer calories than they burn every day, therefore creating a calorie deficit. But in the real sense, does counting calories tells us anything about how balanced our diet should be? No. it only focuses on cutting down our calorie intake even when those foods are not healthy for us. 

However, fitness-conscious people have found a far better alternative to calorie counting – and that is counting macros. Whether what you want is to lose weight or build some body mass, you can tailor macro diet to fit your goals. 


What exactly is the Macro Diet?

The word ‘macros’ is a short form of macronutrients, which comprises three categories of foods; protein, carbohydrates, and fats. Foods eaten are divided up into a combination of these three classes of foods, and that’s how calorie content is made in the first place. 

While one gram of fat contains 9 calories, a gram of carbohydrate and protein both contain 4 calories. So whether you want to bulk up or shed some pounds, combining calorie counting with the macro diet makes it easier for you to get the optimum result. 


Why Do You Need to Count Your Macros?

If your goal is to lose weight, it will be a great idea for you to count your macros. Weight loss is a game of calories, and when you take the step to count your macros, you are also excellently accounting for your calories, which thus results in easy and natural weight loss. 

Following your macro diet plan to the letters also means you are creating a calorie deficit – which is how weight loss happens in the first place. 


How Do You Start Counting Macros?

There are different ways available for you to count your macros. But whichever one of the available one you choose, one thing is certain, you will be doing some math and lots of it. Outlined below are three steps to help you demystify the whole process of counting macros. 


  • Determine your daily calorie requirement

There is a certain amount of calories you need daily for your body to function well and allow you to perform your daily activities. This is usually dependent on your weight, gender, and how active you are. In order to lose weight, you are required to eat fewer calories than you burn. This helps to put your body on a calorie deficit. At the same time, if your goal is to bulk up, you will need to eat more calories than you burn. 

Not sure how much calories you need? There are several online calculators that can help you out. These calculators typically use your gender, weight, height, and activity level to calculate your daily calorie requirement. 

When you know how many calories you need, then you can either add or subtract a certain amount of calories from it, depending on whether you want to lose or gain. 


  • Determine how you want to ‘budget’ those calories into macros

Again, you will need to consider your goal. Adults are recommended to try to get around 45-65% of their daily calories from carbs, 20-35% from fat, and 10-35% from protein. But if you are looking to lose weight, you are required to get about 40% of your calories from protein for obvious reasons. 

However, even as you are expected to eat lots of protein to lose weight, it is recommended you focus on getting your protein from plant-based sources rather than from red meats.


  • Convert your calories into grams and count

Since you know that one gram of protein and barbs contain 4 calories and one gram of fat is 9 calories, it won’t be difficult for you to convert your budgeted calories into grams. If you still don’t know how, simply divide your carbs and protein calories by 4 and your fat calories by 9. Then count the macros of every of the food you eat. You can do that using online calculators or do that on paper. 


macro diet imstrong

What Macros Should You Eat to Lose Weight?

If you want to lose weight, you will need to count your macros in such a way that you are also cutting calories. So, after determining your daily calorie requirement, then budget your calories into macros thus: make your daily calorie 40-50% protein, 10-30% carbs, and 30-40% fat. 

You can then adjust this accordingly. For example, you may need to increase your carbs intake if you are the active type because you will need more energy to do your things. A typical example here: if you exercise 5 days a week, you will need to take around 450 grams of carbs every day. 


What Should Your Macros Look Like to Build Muscle?

If you are going on the macros diet to build some lean muscles, you will be required to add to your overall calories. This is a good ratio to follow: get 25-35% of your daily calories from protein, 40-60% from carbs, and 15-25% from fat. While you need to eat lots of protein to build muscles and pack on some lean mass, overdoing fat can prevent you from gaining the muscles you want. 

But going by way of counting macros, it is much easier to get the hang of how your foods are affecting your overall results.

how to get bigger chest

Bulk Your Chest with these 3 Workouts

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Do you look at your chest and all you can see is a chest like a sheet of plywood? Do you spend all days on the bench press and yet can’t achieve the mountains of mountains you desire? Well, it’s not the time to give up on your goal. You can still have a big chest.

In this article, you’ll learn the top 3 chest workout you can do to gain size in your chest. This may not be the hardest chest workout; it is the best among the best mass builders. But before we go into that, let’s see some common mistakes that might be stopping you from building your chest to your goal.


Top 5 Chest Building Mistakes You Should Avoid

  • Eating like a pigeon: don’t make the mistake of eating too little and expecting to bulk up. You won’t be able to get a big chest if you are 120lbs and 6’. You will need to eat more to build mass in your chest.
  • Isolating your chest: the truth is that you can’t isolate your lower or upper chest. You can only emphasise it.
  • Only using machines to train: machines are certainly great for challenging the muscles. But you could achieve much better when you also use free weights to maximise the resistance your body is presently experiencing.
  • Spending too much time on the bench: you need to mix up your workout. When you spend some time doing the traditional bench press, you should also challenge your chest with some other forms of training.
  • Neglecting your shoulder: until you have developed enough shoulder strength that could handle heavy bench press, don’t do it.


3 Workouts to Help You Bulk Your Chest

Barbell Bench Press

The barbell bench press is a workout exercise that puts the most emphasis on the middle chest as it also helps you build overall chest thickness. There has been overwhelming evidence supporting the effectiveness of this workout exercise when it comes to building a strong and huge chest.

It is simply the exercise in which you can lift the most weight with, which one of the things that contribute to its effectiveness. In many cases, according to several studies, a strong bench press often means a big chest. You only need to bench press for some time before you start seeing its effects on your chest.


Dips (Regular Dips or Straight Bar)

The second exercise here is the dips, which has been shown by different studies to be the most effective for lower chest. From the way your shoulder is suspended in an extended position, you will surely agree with the studies too.

The straight-bar dips are recommended over the regular dips for building the lower chest. This exercise puts an added internal rotation during the movement, which further challenges your lower chest while also giving your core a good workout.

You can either perform this on a smith machine bar or just reach for any barbell set up on a rack. Try to lean your upper body slightly over the bar while you gradually bring your legs forward under the bar as you descend to stay balanced.

Now, using your triceps and lower chest, try to push up while making sure your elbow is kept from flaring out too much. At the same time, ensure the bar doesn’t drag against your body throughout the movement.

Even though the straight-bar dips can be challenging and tough, it is also guaranteed a huge improvement after some time of doing it. However, if you find it too challenging, just stick to the regular dips for now.

The regular dips only require you to slightly lean forward to hit your chest more rather than your triceps, while you gradually keep adding weight as you progress.



Obviously, the push-up is one of the most popular and oldest exercises for the upper body in the world. It is easy to get into your workout virtually anywhere and doesn’t require any equipment to perform. You can also tweak things up and make it more challenging by raising your feet, bringing your hands closer to your hips, or wearing a weighted vest or backpack.

So if you are the type that loves traveling a lot, or just recovering from an injury, this will make an excellent exercise for you. However, after your newbie gains have dried up, you may not find push-up challenging again. So you may need to consider another exercise for building your chest.

If you are too weak to do bench press, you can start building your upper body with bodyweight push-up and gradually gain some strength for bench press. Try pushing yourself to do 30 push-ups in one set before quitting.