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Step 1: Find Your Goals - Do you want to cut or bulk? Step 2: Calculate Your Lean Body Mass - Define your body-fat % - Minus your weight from fat from total weight Step 3: Multiply that by either 14 - 18 - Cutting times by 14 - Bulking times by 18 Step 4: Find Macros - Protein = 1.1 gram / pound of LBM - Fats = 15% - 25% of calories (calories * x% / 9 = Fats) - Carbs = Left over calories / 4 Step 5: Track and Adjust ■ FREE Ultimate Ab Trainer: https://goo.gl/1e4nwc ■ Get My Ultimate Training E-book: https://goo.gl/3TOqsS ■ My Recommended Supplements: https://goo.gl/kz4uAN ■ Add me on Snapchat - FraserWilsonFit ■ Instagram: http://instagram.com/fraserwilsonfit ■ Facebook Page: http://facebook.com/fraserwilsonfit ■ My Camera Gear: http://astore.amazon.com/fras0a-20
