**Disclaimer: I learned all of this from KKFit’s program. Their program goes into a lot more detail about it.
Protein = 4 calories per gram
Fat = 9 calories per gram
Carbs = 4 calories per gram
Counting Macros:
First, we want to figure out our maintenance caloric intake (calories needed just to maintain our body every day). In order to do that, multiply body weight by a number 14-17. 14is for those who aren’t active in their day-to-day life and 17 is for those who are very active. You can be a number in between.
Ex:150 lbs x 16 (the number I chose because I’m fairly active, but not extremely) = 2,400 calories
Again, those are just the calories you need to sustain yourself, not to bulk or lose weight. If you’d like to bulk, add 300-500 calories onto your maintenance intake. If you want to trim, subtract 300-500 calories. I chose to add 500 because I want to bulk more.
Ex:2,400 + 500 = 2,900 calories (to bulk)
Now we have to set our protein intake. Generally, in order to maintain or gain muscle, protein intake should range between .8 - 1.2 grams of protein per pound. Like KKFit, I do 1 gram per pound because it’s easier to track.
Ex:150 lbs x 1g of protein = 150g of protein per day
***Don’t forget that there are 4 calories per gram of protein. 4 x 150g = 600calories
So out of our total of 2,900 calories, 600 are for protein. That leaves us with 2,300 calories to divide amongst fats and carbs.
In the program I use, they determined 45% for fats and 55% for carbs is best for them to divide it up, but percentage breakdown is left up to the discretion of each person. I use the numbers they gave me.
With our remaining calories (2,300 for me) we need to multiply by 45% to find our daily fat intake.
Ex: 2,300 x .45 = 1,035 calories, but there are 9 calories per gram of fat so:
1,035 / 9 = 115 grams
Now we are left with 1,265 calories because 1,035 went to our fats. To calculate for carbs:
1,265 x .55 = 695.75 calories, but there are 4 calories per gram of carbs so: 695.75 / 4 = 173.9 g. I’d just round up, to make it easier.
Daily Macros:
Protein: 150 grams
Fats: 115 grams
Carbs: 174 grams
This was probably a bit scattered! If you are confused or have any questions, please feel free to shoot me a message! Hope it helps a lot. ♥️
So recently I came across a fellow artist who was struggling to find a free art program, and considering dropping the large amount of money for a Photoshop license. I know not everyone can afford such an expensive program, so I’ve compiled a list of programs with no cost to download and use.
Keep in mind all computers are different, so not all will work for everyone. Also, I’ve only ever used Windows, so for the most part, I’m not sure if everything will work for Mac. if in doubt check the website linked.
If you know more free programs, please add onto this!
OpenToonz has made many improvements since it’s initial release! (Windows & Mac)
Medibang Paint is a comic drawing software forked from FireAlpaca mentioned earlier in this post, and is available for mobile devices as well! (Windows, Mac, iOS, Android)
reblogging so i remember to download SAI for Mac later
Thank you!!! ♥️ Since I received a lot of questions regarding my leg and booty routine, I’m going to break most of it down in this post. These are just the exercises I primarily do, but I constantly implement different/new exercises in my daily routines:
- Weighted Squats: These are my absolute favorite. Grab a spotter or a squat rack, a barbell, and plates. I squat 245 lbs rn, and then I move up in weight once I’ve mastered the form and depth of my previous level. (3 sets/5-10 reps) The deeper you go, the better you’ll work your glutes and hammies.
- Leg Presses: I use one of the free weight machines at my gym for these. (3 sets/10 reps)
- Straight-Legged Barbell Extensions: First off, I don’t think I’ve labeled this exercise correctly, but it’s the best I can think to call it! Basically you’re going to be slowly bending over with a barbell. Straight legs, shoulder width apart, and slow stretches. Once the barbell touches the floor, come back up slowly and then repeat. (3 sets/10 reps) I do 135 lbs, generally!
- Calves: I use two different calve machines at my gym! Nothing fancy! (3 sets/10-15 reps) **The trick is to go SLOWLY when working calves. Concentrate on stretching the muscle during your exercise.
- Quad Extensions: Again, another machine at my gym! (3 sets/10 reps)
- Kickbacks: If you have a Dual Cable Cross at your workout facility, I like to use that machine for kickbacks. I’ll lower one of the cables to the floor, put my foot in the strap, and then do weighted kickbacks. (3 sets/10 reps)
- Barbell Hip Thrusts: I’d look up this exercise if you don’t know what it is because it’s a bit more difficult to explain through text! But it’s GREAT for your ass. (3 sets/10 reps)
Those are my go-to/primary butt and leg exercises! Again, I usually do a lot of different things and switch up my routines extremely often. I urge you to try new things as well! Mix it up! Get jiggy with it! 😁
