Macros to Build Lean Muscle Fast

The GRx Build diet is a flexible diet designed to help you quickly gain muscle without feeling overly restricted. Rather than focusing exclusively on calories, you will track macros instead. “Macros” is short for macronutrients — fat, carbohydrate, and protein. These are the three primary types of food molecules your body can break down to use for energy and growth. Everything you eat and drink (except for water and alcohol) is made up of some combination of the three. All types of foods can be enjoyed on this program as long as they fit into your daily macro prescription.

The idea behind counting macros is that you aim to eat a set amount of each macronutrient daily. This provides a consistent and predictable path for muscle growth. If you don’t see gains, we simply increase your daily macro intake. Using the Build macro breakdown, you will consume 45 percent of your calories from carbs, 30 percent from protein, and 25 percent from healthy fats.

We will provide you with the optimal macros to support muscle growth at your current weight. Your job is to stick to the program by staying within them each day. It’s critical to track your daily food intake to determine whether you meet your macros. It’s easiest to track using applications like MyFitnessPal, My Macros+, Lose It!, and Cronometer. While tracking is essential, there is no need to worry about hitting your macros precisely every day. As long as you don’t go over each macronutrient by more than 10 grams or under by more than 10 grams, you should still see great results.

See Our Macro Guides to BUILD Muscle by Weight Class:

100 – 120 Lbs 

120 – 140 Lbs

140 – 160 Lbs

160 – 180 Lbs

180 – 200 Lbs

200 – 220 Lbs

220 – 240 Lbs

240 – 260 Lbs

260 – 280 Lbs

280 – 300 Lbs

 

 

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