A day in Alex Carneiro's Macros

My first piece of advice for anyone looking to gain muscle or drop body fat is always to know thy macros. Without knowing the amount of calories you are putting into your body you are somewhat wasting your time trying to burn it doing hours of cardio or eating like a pig and gaining fat. Some will tell you it’s stupid to count your calories but it’s so easy today with apps such as MyNetDairy or FitnessPal that the truth is you’re simply being lazy if you say “I don’t have the time for this”. These apps will literally track everything for you. Based on my current stats;

Height: 5’11 – 1,80m

Weight: 209lbs – 95kg

My BMR (basic metabolic rate) is approximately 2,100 kcal / day. Using then the Harries Benedict equitation my approximate calories to consume / day with my current activity level is 3,200. As I am trying to gain some size I then added roughly 300kcal and adjust as needed as I progress. Why am I telling all of this? So that my meal plan below makes sense to you all. REMEMBER! This is based on MY activity level (I train 2/x a day), my height, my weight and my body composition. Don’t try and imitate as it could cause you to gain fat or lose muscle. My days change as well on the activity level and the meal orders for the day. This is just an example of 1 out of 7 days of the week for me.

Meal 1:

1 cup (60g) Oatmeal

1 medium Banana approximately 7’ in long

½ tablespoon of honey

1 tablespoon Stevia

6egg whites

2 whole yolks with the eggs

C: 95g

P: 38g

F: 15g

Meal 2:

Salad w/ ½ avocado + Balsamic Vinaigrette

12oz [340g] white potato

9oz [255g]white chicken

1 tablespoons virgin olive oil on chicken

C: 70g

P: 56g

F: 30g

Pre-Training: (Today’s case Meal 3 was my pre-workout ‘meal’)

1 ABB Maxx Recovery Drink

C: 60g

P: 35g

F: 2g

Post Workout Shake:

1 Scoop Hydrowhey

C: 2g

P: 30g

F: 2g

Meal 3:

​8oz [225g] 96/4 Lean Ground Beef

2 cups white rice

1 cup steamed vegetables

C: 86g

P: 48g

F: 16g

Meal 4: (More of a snack)

2oz [56g] unsweetened cashews

C: 16g

P: 16g

F: 32g

Meal 5:

1 cup Fat Free Greek Yogurt

2 tablespoons Low Sodium Peanut Butter

1 tablespoon stevia

1 scoop Optimum Nutrition Chocolate CakeBatter Casein

1 cup strawberries

C: 35g

P: 52g

F: 16g

Macros for the Day:

Protein: 275g

Carbs: 345g

Fats: 110g

Total Kcal for this day: 3,470

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