Mario (from shockingfit.com) reveals how to structure your diet and setup your macro-nutrient goals for gaining muscle and burning fat. DOWNLOAD - 12-Week Strength / Muscle Building Plan For FREE at shockingfit.com/free-advanced-workout Apply for coaching at: shockingfit.com/coaching The big idea of the video is that percentage based recommendations are false because they do not scale well with the increase or decrease of calories. Here's the general recommendations: Protein - Above 0.83g / lbs of lean body weight has NOT been proven to have extra effects, I personally go to 1g per lbs of lean BW just to make sure. Fat - Anything in the range of 0,4 - 0,75g per lbs of lean body weight is fine. It's personal preference depending on how well you respond to higher carbohydrate intake. Carbohydrates - Whatever is left from protein and fat, or if you don't respond well to higher carb intake (low energy levels, bloated stomach, brain fog) then go with 0,75g of fat per lbs of lean body weight and put the rest into carbs. Fiber - Not a macro nutrient but very critical for digestion and a healthy gut. Aim between 30-50 grams of fiber per day, more fiber is need with more calories so if you eat 4500 kcal go for 45 grams of fiber. SONG: Alan Walker - Force [NCS Release] www.youtube.com/watch?v=xshEZzpS4CQ Alan Walker ➞ SoundCloud soundcloud.com/alanwalkermusic ➞ Facebook www.facebook.com/alanwalkermusic ➞ Twitter twitter.com/IAmAlanWalker ➞ Instagram www.instagram.com/alanwalkermusic NoCopyrightSounds is a music collective dedicated to releasing FREE music for the sole purpose of providing creators with the finest sounds to enhance the creativity and popularity of content what is safe from any copyright infringement.