Macros to Build Lean Muscle Fast

Doctor providing macronutrient diets for gaining muscle

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 

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120 – 140 Lbs

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140 – 160 Lbs

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160 – 180 Lbs

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180 – 200 Lbs

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200 – 220 Lbs

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220 – 240 Lbs

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240 – 260 Lbs

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260 – 280 Lbs

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280 – 300 Lbs

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Macro Guides to Build Lean Muscle

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DISCLAIMER. This website is an educational service that provides general health and weight loss information only. It’s not intended to diagnose, treat or cure any health-related condition. Please always consult a physician regarding your health before starting any health or diet program. Results vary from patient to patient. The Food and Drug Administration has not evaluated these statements. These products are not intended to diagnose, treat, cure, or prevent any disease.