- #MACRO DIET PLAN TO GAIN MUSCLE HOW TO#
- #MACRO DIET PLAN TO GAIN MUSCLE FULL#
- #MACRO DIET PLAN TO GAIN MUSCLE DOWNLOAD#
180lb women, 140lb men) could expect to gain 1 to 1.4lbs per week by eating 2500 calories per day. Those who maintain their weight eating 1800 to 2000 calories per day (i.e. The results that you can expect eating 2500 calories will depend on how many calories you need to maintain your weight and how consistent you are with your 2500 calorie intake. What Results Can We See Eating 2500 Calories?
#MACRO DIET PLAN TO GAIN MUSCLE FULL#
Once again, follow these calories consistently for three full weeks and continue to assess progress before making any further changes. If you aren’t progressing, you will want to decrease your calories (if looking to lose weight) or increase your calories (if looking to bulk) by 150-200 calories. If, after at least three weeks of consistently following your calorie intake, you are seeing yourself progress towards your goal, then you can continue to follow that calorie diet. I recommend using a nutrition-tracking app like MacroFactor to collect this data (click to read my review of this app). Once you can consistently follow a specific calorie diet, you should begin collecting data on your body weight and assessing how your clothes fit to determine how you are progressing toward your goal. It’s important to keep in mind that the calories the calculator will provide you are only a starting point. Who Is The 2500 Calorie Meal Plan For?įiguring out what quantity of calories you need to be eating each day can be challenging but our online calorie calculator can be a great place to start.
#MACRO DIET PLAN TO GAIN MUSCLE HOW TO#
I explain later in the article how to adjust it if that’s something you’re wanting to do. I suggest sticking to this macronutrient ratio for a few weeks before adjusting it. While there are individual factors that may impact this, most people looking to optimize their lean muscle do well on a diet that is 30% protein, 40% carbs, and 30% fat. While most of us are familiar with counting calories, going the step further to understand what macros make up those calories is important since these are what contribute to your physique and performance goals.Ī macronutrient split is simply how many grams of protein, carbs, and fat someone is eating to consume their daily calories. Macronutrient Split For 2500 Calorie Diet Want to learn more about meal planning? Check out our complete guide on How To Make A Meal Plan For Bodybuilding. Once you’ve downloaded the meal plan, please read everything below so you have all the tools necessary to achieve success on this meal plan. I also explain the macronutrient split that is optimal for building a lean physique on 2500 calories, as well as a complete food list and ways you can customize it based on personal preferences.
#MACRO DIET PLAN TO GAIN MUSCLE DOWNLOAD#
This one is the 2500-calorie meal plan that helps promote lean muscle ( click to download PDF).ĭepending on your starting weight and gender, 2500 calories may promote weight gain or weight loss – I discuss these factors in more detail below. On, we have several free meal plans for those looking to optimize their health and physique.
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