We all know that keeping it simple is often the best policy, however the actual act of keeping it simple, isn’t all that, well, simple! So although there is so much more to body building prep than what you’re about to read, I would argue that this snippet of information is about as important as any info you’re likely to get...
Protein = 2.3- 3.1g protein per kg lean bodyweight
Fat = 15- 30% of total calorie intake
Carbohydrate = Remainder i.e. whatever % of total calories is left after protein and fat
On a macronutrient breakdown such as this, weight loss is anticipated to be around 0.5- 1% of your body weight per week, enjoy!
Helms et al. (2014). Journal of the International Society of Sports Nutrition. 11: 20.