our

Y
Complete Guide To
Tracking macros and building
your bulk diet.
 ABOUT ME
IFBB PRO- PERSONAL TRAINER AND
COACH WITH OVER 20 YEARS OF
EXPERIENCE IN THE FITNESS
INDUSTRY.

EXPERIENCE RANGING FROM 1 ON 1

COACHING, CONTEST PREP TO DIET
AND SUPPLEMENTATION.

I HAVE HELPED TRANSFORMED

THOUSANDS OF BODY AND LIVES
AND I'M HERE TO HELP YOU
TRANSFORM YOURS, AS SIMPLE AS
POSSIBLE.

Regards,
Damein Patrick
06
MACRO TRACKING TOOL BOX

CONTENTS
Here is what you need to track

07
WHERE TO START/ KNOWING THE BASICS
What are macronutrients? What does “tracking
macros” mean?
Why should you track macros? When should
you/should not track macros

08
DETERMINE YOUR CALORIES
Recommendations and Best Sources

09
CALCULATE YOUR MACRONUTRIENTS
Recommendations

14
MACRO TRACKING TIPS

17
HOW TO APPROACH YOUR DIET
Recommendations and Best
Sources
18

CONTENTS
MY WEEKLY BULK DIET

23
PROTEIN, CARBS AND FAT SOURCES

24
NUTRIENT TIMING AND CHEAT
MEALS

25
SUPPLEMENTS FOR BUILDING
MUSCLE

26
SUMMARY OF ACTION

27
COPYRIGHT DISCLAIMER
THANK YOU
 MACRO TRACKING
TOOL BOX

Here is What You Need!

ONLINE TRACKING FOOD SCALE(optional) EDUCATION

APP
This guide will help you put together your
own bulk diet using macronutrients as your
main focus. I will also provide 5 days of my
own diet to use as an example on how you
can structure your diet. The main reason
you want to focus on macronutrients with
your diet is because not all diets are equal.
As a bodybuilder you MUST be on a high
protein diet with the right amount of carbs
and fats to build muscle efficiently. We will
this cover over the next few pages.
 First of all, what are macronutrients?
Macronutrients are: Carbs, Fat, and Protein. They

MACRONUTRIENTS make up our food, and your body needs them in

large amounts in order to function properly.
My eating plans always focus on changing the

Knowing the basics amount of carbohydrate, fat & protein in my diet,

and this is because manipulating how much of
them you eat can have a big impact on your body
composition.

What does “tracking macros” mean?

The term tracking macros means that you are
logging your food in an app (such as My Fitness
Pal). And rather than focusing on your overall
calories, you are aiming to hit a particular
number each day for Carbs, Fat, and Protein.
These carbs,fats and proteins are the building
blocks of your physique, so knowing how much
you should hit on average of each is essential in
your progress.
Why should you track macros?
There is a learning curve to becoming consistent
with tracking macros. It won’t feel easy at first.
But the more you practice and the more you plan
ahead, the easier it becomes. And once you have
mastered it, you’ll have a clear understanding of
how much food your body needs in order to
thrive!
you don’t have to track macros forever, but the
reality of changing your physique is that you
need to first bring awareness to your current
habits.
 STEP 1: DETERMINE YOUR CALORIES
The first thing we need to do is determine how many calories your body
needs to build lean muscle. For this we are going to stick with using a
BMR calculator because it works. I have tried and tested it hundreds of
times on clients and the accuracy is amazing. Use the link and calculator
here: CLICK
After you clicked the link and entered your
TRACKING
information in theMACROS MAY
BMR calculator NOT
you will BE
THE
then BEST
use 5th line OPTION FOR
down as seen YOU
in the IF:to
photo
determine your daily calorie based on activity
level. If you are training 4 days a week or
more and using my high volume training
programs then this is your activity level.

It is important to remember that this is just

your BASE calories. That means this is the
amount of calories you need to MAINTAIN
your current weight. We are not trying to
maintain we are trying to GROW! We are
going to take this number and add 500
calories to it. So in this case it would be 3,345
+ 500 = 3,845 kcal.

At 3,800 calories I will be eating a surplus of approximately 500

calories a day and 3500 calories a week. This is more than enough
calories to allow my body to build muscle without adding too much
extra fat. Once you have your surplus calories I will show you a simple
way calculate your macronutrients on the next page to find the right
amount of protein, carbs and fats to help you build muscle and training
at your maximum each workout! So go ahead right now and enter your
information to get your calories before you proceed to the next page
 STEP 2: CALCULATE YOUR MACROS
We are going to use my calories from the previous page as an example on
how to calculate your protein, carbs and fats.

FATS
Fat is vital for your body as an energy reserve, for absorption
& transport of fat & soluble vitamins, proper hormone function,
and also for insulation & protection of your organs. 1 gram of
fat contains 9 calories.
TRACKING MACROS MAY NOT BE
THE20-30%
It is recommended we consume BEST OPTION FORinYOU
of our calories IF:
fats for
proper brain function, energy and they help support cell function.
They also help your body absorb nutrients and most importantly
they help your body to produce important hormones like
testosterone, estrogen and progesterone.

So I will take 25% of my 3,800 calories and that will equal to:
950kcals of fat in my diet. Then I will take my 950kcals and divide
by 9, because there is 9 calories in 1 gram of fat. This gives me a
total of 105 grams of fat per day in my diet.
The best sources of Fat are:

Avocados
Whole eggs
Fatty fish
Olive oil
Coconut oil
Walnuts
Almonds
Chia seeds
Almond butter
Fish oil
 PROTEIN
Protein is the building block of your muscles. Therefore, eating
adequate amounts of protein helps you maintain your muscle mass
and promotes muscle growth when you do strength training

My recommendation for protein

A good starting place for protein is
1 - 1.2 grams per pound of body
weight. Individual needsTRACKING
vary MACROS MAY NOT BE
THE BEST
depending on level of leanness, OPTION FOR YOU IF:
goals & activity level. Studies have
shown that as high as 1.25 grams
can be beneficial for those involved
in high intensity training. I consider
my training style high intensity and
high volume. So I recommend if
you are training like this 4 days or
more a week you use the 1.25
grams per lb.

So I will take my body weight of 230lbs and multiply by 1.25 and

that will give me 285 grams of protein per day.

1 gram of protein contains 4 calories.

I will then take my 285 grams of protein and multiply it by 4 and

that will equal to 1,140kcals in protein. I already have 950kcals from
above in fats total and my total amount of calories for the day is
suppose to be 3,800kcals. So that means when I subtract my
calories from fats and proteins I will then have the right amount of
calories in carbs I need daily. Let's take a look on the next page.
 CARBOHYDRATES
Carbohydrates, or carbs, are your body’s primary source of fuel.
They provide energy to your muscles during movement and
exercise.
Not only do carbs fuel your muscles during activity, but they also
fuel your brain, play an important role in digestive health, help to
control cortisol levels, and can help regulate blood sugar.
TRACKING MACROS MAY NOT BE
THE BEST
1 gram of carbohydrate contains OPTION FOR YOU IF:
4 calories.
So how do we figure out our daily carbs? It is simple! First I take my
calories from fats from the previous page which is 950 calories then I
add that to my calories from protein which is 1140 calories and I get a
total of 2,090 calories. I know that my total calories for the day
needs to be 3,800 calories because I calculated that with the BMR
calculator. So I take the 3,800Kcals - 2,090kcals and that gives me
1710kcals left over to be made up of carbohydrates.

(If you are confused then start from the top and use a ped, notepad and
calculator to follow along)

I will then take my 1710kcals and divide

by 4 because there is 4 calories for 1 gram
of carbohydrate.

This gives me 420 grams of carbs per day

in my diet!
 STEP 3: SUMMARY
I highly recommend you go over the way I just calculated my macros
a few time with your own numbers to master this very easy to
follow formula. Once you have mastered this formula it will only
take you a few mins to put together your macronutrients and then
you can build your diet from there very easily.

Here are my numbers based on using the BMR calculator and

breaking down each macronutrient.

3,800kcal diet
PROTEIN: 285 GRAMS
CARBOHYDRATES: 420 GRAMS
FATS: 105 GRAMS

When you put your diet together you should try to fall within 5-10
grams of each macronutrient you calculate. You don't need to be
exact to see results because the surplus of calories will be more than
enough to gain muscle.
Once you have your macros calculated, you then have two ways to
approach your diet. You can download the FREE version of
MYFITNESS PAL app from your app store and you can create your
diet in the DIARY section in advance or you can input your meals as
you eat throughout the day and adjust each meal as you go to fit
your macros. This will of course take a few days and some practice to
figure out.

What I like to do is eat the same foods every single day and just
change 1 or 2 protein,carbs and fat sources for the sake of boredom.
I also like to have 1 or 2 cheat meals per week that I will count
towards my macros.

Basics of Tracking Macros:

Use a food scale Have the ability to Take time to plan ahead in your
read nutrition labels food tracking app

USING A SCALE IS OPTIONAL- ALL YOU NEED TO DO IS READ THE LABEL

AND ESTIMATE THE PORTION SIZE YOU ARE EATING. MYFITNESS PALL
HAS ALL THE MACROS PRE-WRITTEN TO MAKE YOUR LIFE EASIER
HOW TO READ A
NUTRITION LABEL

Accuracy is important when

you’re tracking macros, so it’s
important that you
understand how to read a
nutrition facts label.

Keep in mind MYFITNESS pal

has all the macros written for
almost any food you can think
of. You just need to do your
best estimating serving size or
you can use a scale if you
want to be extremely
accurate.
 MY FITNESSPAL TRACKING TIPS
If you’re brand new to My Fitness Pal, learning the app may feel
overwhelming at first. But just like anything, you’ll get better at it the
more you use it! I suggest sitting down with the app and playing around
with it to get to know the software. Practice searching for different foods
and making sure you know how to change the serving sizes.

These are the only 2 sections you need to pay attention to. The first
one is the diary section where you will input each meal you plan to
eat. Then you will click the pie chart in the top right corner and that
will show you how much total macronutrients you used on that meal.
Ignore the calories setting , you can set it to whatever number you
want.
As I mentioned before you have 2 ways to approach your diet
building. You can track your macros 1 meal at a time and then adjust
portion size each meal to try and fall within 5-10 of each macro by
the end of the day or you can plan out your entire meal plan in
advance the day before.

The choice is up to you but both ways work, eating and adjusting on
the go is a little harder to do but can be done with a few days of
practice. Using the MYFITNESSPAL app and planning your meals out
like this will teach you a lot in the process. Eventually you won't need
to even use the app.

Here is an example of entering breakfast into the APP then looking t

see how many macros I have used for the day in the chart section.
 Here is 5 days of my diet based on the macros and calories from
previous pages. I created my diet with MYFITNESS PAL using healthy
whole foods I like to eat and made them fit into the macros calculated
previously. This is how you should aim to do yours. You don't have to
eat as many meals, as long as you fit your total macros in for the day.
DIET 1
MEAL 1
12 OUNCES PLAIN OAT MILK
40 GRAMS PROTEIN IN WHEY ISOLATE
1 TBSP ALMOND BUTTER
1 BANANA +CINNAMON
MEAL 2
2 EGGS/ 4 EGG WHITES
1.5 CUP OF OATMEAL WITH STEVIA/CINNAMON AND 1 TBSP ALMON BUTTER
2 SLICES SOUR DOUGH TOAST
MEAL 3
6 OUNCES 90/10 LEAN GROUND BEEF
2 CUPS WHITE RICE COOKED
2 CUPS SPINACH RAW THEN COOKED
GARNISH WITH PICKLES OR SAUERKRAUT FOR DIGESTION

MEAL 4
12 OUNCES PLAIN OAT MILK
1/2 CUP PLAIN YOGURT
40 GRAMS PROTEIN IN WHEY ISOLATE OR PASTURIZED EGG WHITES(FROM BOX)
1 BANANA
1 TBSP ALMOND BUTTER + CINNAMON
MEAL 5
6 OUNCES 93/7 LEAN GROUND TURKEY
1.5 CUPS WHITE RICE COOKED
2 CUPS SPINACH RAW THEN COOKED
GARNISH WITH PICKLES OR SAUERKRAUT FOR DIGESTION
1 WHOLE SWEET POTATO BOILED

MEAL 6
1 CUP OF OATMEAL WITH STEVIA+CINNAMON+ 1/2 TBSP ALMOND BUTTER
WHEY ISO PROTEIN 50 GRAMS
MIXED ALL TOGETHER
 DIET 2
MEAL 1
12 OUNCES PLAIN OAT MILK
40 GRAMS PROTEIN IN WHEY ISOLATE
1 TBSP ALMOND BUTTER
1 BANANA +CINNAMON

MEAL 2
2 EGGS/ 4 EGG WHITES
1.5 CUP OF CREAM OF RICE WITH STEVIA/CINNAMON AND 1 TBSP ALMON BUTTER
1 DAVE'S KILLER BREAD- PROTEIN BAGEL- CINNAMON

MEAL 3
6 OUNCES 93/7 LEAN GROUND TURKEY
2 LARGE SWEET POTATOS
2 CUPS BROCCOLI
GARNISH WITH PICKLES OR SAUERKRAUT FOR DIGESTION

MEAL 4
12 OUNCES PLAIN OAT MILK
1/2 CUP ORGANIC COTTAGE CHEESE
30 GRAMS PROTEIN IN PASTURIZED EGG WHITES (FROM BOX)
1 CUP FROZEN BERRIES
1 TBSP ALMOND BUTTER + CINNAMON

MEAL 5
8 OUNCES SALMON
2 WHOLE RED POTATOES BOILED
2 CUPS SPINACH RAW THEN COOKED
GARNISH WITH PICKLES OR SAUERKRAUT FOR DIGESTION

MEAL 6
1 CUP OF OATMEAL WITH STEVIA+CINNAMON+ 1/2 TBSP ALMOND BUTTER
WHEY ISO PROTEIN 50 GRAMS
MIXED ALL TOGETHER
 DIET 3
MEAL 1
12 OUNCES PLAIN OAT MILK
40 GRAMS PROTEIN IN WHEY ISOLATE
1 TBSP ALMOND BUTTER
1 BANANA +CINNAMON

MEAL 2
4 OUNCES 90/10 LEAN GROUND BEEF + 2 EGG WHITES
1.5 CUP CREAM OF RICE WITH STEVIA/CINNAMON AND 1 TBSP ALMON BUTTER
1 SLICE SOUR DOUGH TOAST
2 SLICES PINEAPPLE

MEAL 3
8 OUNCES CHICKEN TENDERS BAKED
2 CUPS WHITE RICE COOKED
2 CUPS SQUASH
GARNISH WITH PICKLES OR SAUERKRAUT FOR DIGESTION

MEAL 4
12 OUNCES PLAIN OAT MILK
1/2 CUP ORGANIC COTTAGE CHEESE
30 GRAMS PROTEIN IN PASTURIZED EGG WHITES (FROM BOX)
1 BANANA
1 TBSP ALMOND BUTTER + CINNAMON

MEAL 5
8 OUNCES WHITE FISH
2 WHOLE RED POTATOES BOILED
2 CUPS SPINACH RAW THEN COOKED
GARNISH WITH PICKLES OR SAUERKRAUT FOR DIGESTION

MEAL 6
3 CARAMEL RICE CAKES WITH LIGHT ALMOND BUTTER SPREAD
WHEY ISO PROTEIN 50 GRAMS MIXED WITH 10 OUNCES WATER/OAT MILK
 DIET 4
MEAL 1
12 OUNCES PLAIN OAT MILK
1 CUP ORGANIC COTTAGE CHEESE
2 CUPS COLLAGE PROTEIN (20 GRAM PROTEIN)
1 TBSP ALMOND BUTTER
1 BANANA +CINNAMON

MEAL 2
6 EGGS
2 CUPS CREAM OF RICE WITH STEVIA/CINNAMON AND 1 TBSP ALMOND BUTTER
1 TBSP ALMOND BUTTER

MEAL 3
8 OUNCES CHICKEN TENDERS BAKED
2 CUPS WHITE RICE COOKED
2 CUPS SQUASH
GARNISH WITH PICKLES OR SAUERKRAUT FOR DIGESTION

MEAL 4
12 OUNCES PLAIN OAT MILK
1/2 CUP ORGANIC COTTAGE CHEESE
30 GRAMS PROTEIN IN PASTURIZED EGG WHITES (FROM BOX)
1 BANANA
1 TBSP ALMOND BUTTER + CINNAMON

MEAL 5
8 OUNCES SALMON
2 WHOLE RED POTATOES BOILED
2 CUPS SPINACH RAW THEN COOKED
GARNISH WITH PICKLES OR SAUERKRAUT FOR DIGESTION

MEAL 6
3 CARAMEL RICE CAKES WITH LIGHT ALMOND BUTTER SPREAD
WHEY ISO PROTEIN 50 GRAMS MIXED WITH 10 OUNCES WATER/OAT MILK
 DIET 5
MEAL 1
12 OUNCES PLAIN OAT MILK
30 GRAMS PROTEIN IN PASTURIZED EGG WHITES
1/2 SCOOP WHEY ISO PROTEIN
1 TBSP ALMOND BUTTER
1 BANANA +CINNAMON

MEAL 2
6 EGGS
2 SLICES SOUR DOUGH BREAD WITH ALMOND BUTTER
1/2 CUP CREAM RICE WITH STEVIA/1 TBSP ALMOND BUTTER/CINNAMON
2 SLICES PINEAPPLE

MEAL 3
6 OUNCHES 93/7 LEAN GROUND TURKEY
2 CUPS WHITE RICE COOKED
2 CUPS SQUASH
GARNISH WITH PICKLES OR SAUERKRAUT FOR DIGESTION

MEAL 4
12 OUNCES PLAIN OAT MILK
1/2 CUP ORGANIC COTTAGE CHEESE
30 GRAMS PROTEIN IN PASTURIZED EGG WHITES (FROM BOX)
1 CUP FROZEN BERRIES + 1 TBSP ALMOND BUTTER + CINNAMON

MEAL 5
8 OUNCES CHICKEN BREAST
2 WHOLE RED POTATOES BOILED
2 CUPS SPINACH RAW THEN COOKED
GARNISH WITH PICKLES OR SAUERKRAUT FOR DIGESTION

MEAL 6
1 CUP CREAM OF RICE WITH STEVIA+CINNAMON+ 1/2 TBSP ALMOND BUTTER
WHEY ISO PROTEIN 50 GRAMS
MIXED ALL TOGETHER
 MY GO TO PROTEIN, CARBS AND FAT SOURCES
Here is a list of my go to macronutrient sources. As you can see
from the meal plans I usually keep everything simple and
consistent because it makes it easier to track and plan and
because it's less time consuming for a busy schedule.
PROTEIN LIST CARB LIST FAT LIST
Chicken breast Oatmeal Almond butter
Chicken tender Cream of rice Natural peanut butter
Chicken thighs White rice Extra virgin olive oil
Lean ground chicken Brown rice Avocado
Lean ground turkey Black Rice Cashews
Lean ground beef Sweet potatoes Almonds
Bison Red potatoes Macadamia nuts
Turkey bacon Quinoa Goat milk kefir
Cod Sour dough bread Cow milk kefir
Orange roughy Dave's killer bread bagel Coconut oil
Salmon Bananas
Mahi Mahi Pineapple
Eggs Blueberries
Egg whites Squash
Organic low fat cottage Whole wheat pasta
cheese
Greek yogurt
Whey Isolate

List does not contain green

veggies, which are a part of
my diet, such as- green beans,
asparagus, broccoli and
spinach. I consumed 2-3
servings a day of green
vegetables
 NUTRIENT TIMING
When it comes to nutrient timing. I keep it as simple as possible but key
thing to remember is nutrient timing on a cut is slightly different than
nutrient timing on a bulk. During a bulk phase I have a high
carbohydrate meal at least one hour before training. This meal consist of
mostly COMPLEX carbs.

Complex carbs pack in more nutrients than simple carbs. They’re higher
in fiber and digest more slowly. This also makes them more filling! Fiber
and starch are the two types of complex carbohydrates.
My favorite pre-workout complex carbs: Oatmeal, Sweet potatoes, Red
potatoes, Cream of rice, Brown rice, White rice, Sour Dough bread,
Wheat past.

Post workout I immediately have simple carbohydrates with my protein

shake.
My favorite post-workout simple carbs: Bananas, pineapples,
Blueberries, Strawberries.

CHEAT MEALS
When it comes to cheat meals, I believe it is important to include cheat
meals in both your cut and bulk for many reasons. They can help boost
fat loss and increase performance but also they are just great to help
increase moral. Train hard, eat smart and occasionally reward yourself!

I usually have a cheat meal on Saturday and Sunday. This is why I did not
include those 2 days in my diet. I will keep all my other meals the same
but will have a cheat breakfast or cheat dinner on both these days. So for
example on Saturday I might have some type of rich Pasta at night and
Sunday I would have pancakes with the usual protein sources.
 SUPPLEMENTS
My advice to you when it comes to supplements is first make sure you
aren't over spending on them. Food is number 1 priority when it comes to
building muscle and that is as a natural bodybuilder or someone
enhanced on anabolics. If you have extra cash then look into
supplements.
CREATINE MONOHYDRATE- Creatine is a substance found naturally in
muscle cells. It helps your muscles produce energy during heavy lifting or
high intensity exercise.
5 GRAMS PER DAY- PRE-WORKOUT OR INTRA WORKOUT

CITRULLINE MALATE- Citrulline malate has shown significant benefits in

increasing strength through different mechanisms and it has also been
shown to help delay muscle fatigue by promoting increased aerobic
energy.
5 GRAMS PER DAY- 45 mins to 1 hour before training

ESSENTIAL AMINO ACIDS- EAAS have been show to prevent muscle loss,
help building muscle, increase protein synthesis and even help with sleep.

1 SERVING- INTRA WORKOUT OR POST WORKOUT

I CURRENTLY USE BELIEVE SUPPLEMENTS. THEY ARE VERY HIGH QUALITY

AND 3RD PARTY TEST EVERYTHING FOR PURITY. YOU CAN CLICK THE
LINK BELOW AND USE DISCOUNT CODE "DAMIEN" TO SAVE 20%

CLICK HERE TO CHECK OUT BELIEVE SUPPLEMENTS

 SUMMARY
STEP 1
Calculate your calories using the BMR calculator provided
in the link

STEP 2
Calculate your PROTEIN, CARBS AND FATS using the step
by step method provided. Make sure to write everything
down.

STEP 3
Downloand MYFITNESS PAL the free version or any
macronutrient tracker app. MYFITNESS PAL has the
benefit of a community curated search. That means almost
any food you can think of is already in the app, from
Mcdonald's menu to any item found in a supermarket. So
all you need to do is know your portion size and it will fill
in the rest for you.

STEP 4
Create a full day of eating in advance that is based on
your macronutrient goals. I suggest just writing what you
normally eat then after you see the total of each
macronutrient go back and change the portion size of your
protein, carbs and fat sources to make your current meal
plan closer to your new goal.
 When first starting out, tracking
macros can seem overwhelming.
However, following the steps above
can streamline the process for you.

The most important steps in

counting macros are to determine
your current habits, set a calorie
goal for yourself, and then
determine macronutrient needs.

Then, log your food intake and aim

to be as consistent as possible,
without stressing about perfection!

Plan ahead! I suggest planning your

day in advance to ensure you are
meeting your macronutrient goals.

Before you know it, tracking macros

will feel natural!
I hope you found this diet guide/course helpful!

If you have further questions you can reach me

at my instragram or Facbook below or email at
Damien@totalalphabrand.com

DAMIEN PATRICK