Whats your macro split Reddit

What's your macro split? : bodybuilding - reddi

What should my Macro split be? : IIFYM - reddi

Best Macros For Cutting - 40/40/20 Macro Split. The 40/40/20 macro ratio is great for cutting. 40% of your calories will be from protein, 40% from carbs, and 20% from fat. This macro percentage split is a very popular macro percentage split among the fitness community. Why? Because it's simple and it works. Could you tweak the percentages a. The Best Macro Split For Fat Loss: The Bottom Line. The best macro split for fat loss doesn't exist. Plain and simple. Dividing your calories into specific percentages won't miraculously speed up weight loss. Trying to find the best macros split for fat loss is the nutritional definition of not seeing the wood for the trees. You're lost in the. In recent years, a dietary approach called IIFYM, or if it fits your macros, has taken the fitness world by storm. Also known as flexible dieting, it turns old-school, calorie-based dieting on its head by focusing instead on the amount of protein, carbohydrates, and fats making up those calories For someone who weighs 80kg, that would be 320g of carbohydrates. Another way to set your macros would be based on the percentage of your total caloric intake. For bulking, you want your carbohydrates to be somewhere around 40% of your total caloric intake. For example, if your bulking calories are 3,000, 40% would be 300g of carbohydrates

Yet your macro mix is an important consideration. Your body type, metabolism and weekly physical activity level all have some bearing on your ideal percentages for that moment in time.But that doesn't mean it will be the macronutrient ratio you'll use forever. It may change if and when your body weight or body fat fluctuates, or if you run into any plateaus You could kick off with a balanced 40/40/20 split of macros. To calculate this, start with your calorie intake (the number of calories you want to eat to lose weight, gain weight, or maintain). Let's use 2000 calories per day to make it easier - this is just an example. So 40% will come from protein, 40% from carbohydrates, 20% from fats

Sometimes a macros fat loss diet is split into ratios eg 40/30/30 so. Protein is 40%. Carbs 30%. Fats 30%. This is one of the most popular macro splits for cutting diets. The % refers to the percentage of the calories that the particular macro has so a 2000 calorie cutting diet would see. 800 calories from Protein Health Promotion. The third reason to consider a macro split and figure out a perfect ratio to use is for health consideration benefits. For example, if you cut out most of the carbohydrates out of your diet plan, you'll have a hard time meeting your intake needs for dietary fiber as well as key antioxidants that can help with disease prevention

Calculating your macros: such calculations are accounts to find how many grams of carbs, protein, and fat an individual need per day in order to meet his/her weight goals; Meeting your macros: Once an individual know about his/her macros, then he/she just need to stay within them per day. However, food intake is tracked and adjusted as required Higher carbohydrate ratios augment lean mass gains, while lower carbohydrate ratios tend to accelerate fat loss. I recommend the high end for mass gains, the mid-upper end for maintenance (45-55 percent), and the low-end for fat loss. At least 25 percent of total calories should come from protein, with the remainder from fat A good macro split for cutting would be 40% proteins, 40% carbs, and 20% fat. This means that you need to take 40% of your calories from proteins, another 40% from carbs and the remaining 20% from fats. For a 2,000 kcal diet that means 200 grams of proteins, 200 grams of carbs and 44 grams of fats

Ladies of fitness, what are your macros? : xxfitness - reddi

  1. What is a ketogenic diet? The main idea behind a keto diet is to shift your body's metabolism. Instead of burning mostly carbohydrates to obtain energy, your body will be switching to burning fats and ketones.. In order to achieve this effect, you will need to change the proportion in your macronutrients intake. The typical keto macros ratio is 70% fats, 5% carbohydrates, and 25% protein
  2. Now that we have your calories and macros set up, you need to set up your eating window (or feeding window). You probably also noticed that you found out how many meals you want to have. That's good. It'll be helpful later! Step 2: Your Intermittent Fasting Feeding Window. You have multiple options when it comes to your feeding window
  3. The IIFYM Keto Macro Calculator uses the latest science to calculate your keto macros whether you are new to the ketogenic diet or you have a ton of experience and want to dial in your macro split so you can take your fat loss to the next level. Start now by taking a moment to calculate your keto macros
  4. All macros fuel our bodies with energy. 1 gram of carbohydrate = 4 calories. 1 gram of protein = 4 calories. 1 gram of fat = 9 calories. From a weight gain or weight loss perspective, macronutrients correlate with calories. Body composition, on the other hand, may be altered by macro ratios. The Best Macro Ratio Based on Your Phenotype

Estimated calorie goal for maintenance = 2,000 calories. For weight loss, reduce that by 20%, so your daily goal = 1,600 calories. Macronutrient ratio: 50-25-25. Aim for: 50% carbohydrates: 1,600 calories/day x .50 (or 50%) = 800 calories/day. Divide 800 by 4gm to get 200 grams of carbs daily Carbs: Fill the rest of your calories with carbs. Let's say you weigh 200 pounds, burn 2,500 calories a day, and are in decent shape but not incredibly lean. A plan to lose a pound of fat per. A macro, or macronutrient, is what your food is made up of and the nutrients that your body needs in large quantities. Macros are Proteins, Carbs and Fats. They are the building blocks of your food and you need them in large quantities to fuel your body and daily activity. And the reason macros have become all the rage is because we. TLDR: When bulking, the best macros for building muscle and optimal results are achieved at a surplus of 10% above maintenance levels, where the caloric intake is made up of 40% protein, 40% carbs, and 20% fats. This will grant enough resources for intense workout activity and recovery afterward. The Best Macros for Building Muscle (And Why) This is my guide to calculating macros based on Martin Berkhan's Leangains system. I have been using this with clients since 2011 years. You can see the results that this system produces on my online coaching results page.If you're looking for an overview of Leangains, see my Leangains Guide.. As with any serious nutrition strategy, these initial calculations are just the start point

Macros, short for macronutrients, are the daily calories your body needs to achieve your goals while on the low-carb keto diet, broken into categories of optimal grams of fats, grams of carbohydrates, and grams of proteins (i.e. macro ratios). They are also your literal map for keto success. (In contrast, micronutrients are vitamins and minerals. Carbohydrates have a caloric value of 4 calories / gram. While there is no physiological requirement for carbohydrates, carbohydrate intake can help the sustainability of a diet & performance during exercise. Continuing our example from the previous section: 550kcal from fat + 800kcal = 1350kcal. 2200-1350 = 850kcal / 4 = 212 grams of carbs Lets Take look at the following meal with the macros breakdown: Estimated calorie goal for maintenance = 2,000 calories. For weight loss, reduce that by 20%, so your daily goal = 1,600 calories. Macronutrient ratio: 50-25-25. 50% carbohydrates: 1,600 calories/day x .50 (or 50%) = 800 calories/day. Divide 800 by 4gm to get 200 grams of carbs daily Experts typically recommend the following macro breakdown for gaining lean mass: Protein: 30 to 40%. Carbohydrates: 40 to 50%. Fat: 20 to 30%. Finally, you'll need to calculate your bodybuilding macros based on the calorie calculation you arrived at earlier. Here's how to do it based on our example male Welcome to the Macro Calculator! You can utilize this tool as a first step in figuring out your daily macronutrient targets. Keep in mind that this is a guesstimation based on the factors you entered. Using a calculator to get you started is a good first step; however, there are drawbacks to a calculator, since they are not as extensive as a coach

Macro Calculator. To calculate your daily calorie and macro goals, simply fill out the information on my calculator below! Further details on calculating your macros are available in my nutrition guide. Gender Female Male Age Units lb kg Weight lbs kg Height ft in cm You can put on muscle eating any foods you like, provided they fit into a good macronutrient split. This post will teach you how to calculate a good macronutrient split for yourself that, if followed, will lead to muscle gain with minimal fat gain.. If you need to break through a weight gain plateau, it's very likely you're not eating properly for your goal Calculating Macros. First, it's best to start by calculating your daily calorie needs.Because you can't burn fat if you overeat and you can't gain muscle if you undereat - regardless of what your macros are!. From there, we will find your macros as a percentage of calories.Then simply convert from calories to grams to get your daily targets.. Macro Calculator. This calculator can provide a range of suggested values for a person's macronutrient and Calorie needs under normal conditions. Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Very intense exercise: 2+ hours of elevated heart rate activity

IIFYM (If it fits your macros) is popping up in photo captions for everything from meal-prepped chicken-and-veggie lunches to dripping ice cream cones, and millions of people are using apps like. Click calculate and you've got your macro ratio! If for some reason we can't understand you're against using an online calculator, you can also use these beginner standard ratios too: Exercise = 1 hour or less daily: 30% protein, 30% fat, 40% carbs. Exercise = 1-2 hours daily: 30% protein, 25% fat, 45% carbs Setting up your macros for cutting correctly is important for muscle retention and adherence to your fat loss diet. Protein: 1.8 grams per kg or 0.8 grams per lb of bodyweight per day. Fat: 30-35% of total calories per day. Carbs: The remainder of calories left after protein and fat has been set Protein = 1800 x 0.4 = 720/4 = 180g. Carbohydrates = 1800 x 0.3 = 540/4 = 135g. Fat = 1800 x 0.3 = 540/9= 60g. Step 5. Make it work for you. Hitting your macros doesn't have to be a total slog. It. The macro calculator is first flexible dieting tool of its kind. We developed it to be the most comprehensive and easy to use fitness calculator for people following the diet. The macro calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros

r/fitness30plus - What are your macros? - reddit

A macro-based diet looks at the percentage combination or ratios of carbs, proteins and fats in a person's diet rather than total calorie counts alone. These traditionally have been set as percentages for total calories, falling somewhere within the following USDA guidelines: Carbohydrates: 45 to 65 percent Best Protein and Carb Sources. These foods contain roughly one gram of protein for every two to four grams of carbs. Legumes are a particularly good way to get both of these macros: 2 cups of.

Best Macro Split For Cutting and Fat Loss Kinobod

IIFYM, or If It Fits Your Macros, is a type of flexible dieting that helps people lose weight without feeling overly restricted. Rather than focusing on calories, IIFYM tracks macronutrients. Now plug in your macro split. We'll use the 35/35/30 split again as an example. * 35 percent of 2300 is 805 calories, meaning roughly 201 grams of protein and carbs per day. 30 percent of 2300 is 690, meaning roughly 76 grams of fat per day. There's your macro split: 201p, 201c, 76f—a total of 2,292 calories. If you intend to follow a low. Now that we have your calories and macros set up, you need to set up your eating window (or feeding window). You probably also noticed that you found out how many meals you want to have. That's good. It'll be helpful later! Step 2: Your Intermittent Fasting Feeding Window. You have multiple options when it comes to your feeding window Macronutrients (macros) or flexible dieting is eating your daily caloric intake split among the macros which are carbohydrates, protein and fat. This allows you to enjoy the foods you love, as long as they fit into your daily caloric intake and percentages

The BEST Macros For Cutting (With a Calculator!

You have calculated your daily macros (using this guide) to be: 175 g of protein, 250 g of carbs, and 60 g of fat. You are going to train fasted in the morning (well, actually you'll have a 25 g whey shake) and have two big meals for lunch and dinner, split 50-50. (More on timing options in that guide also. Counting macros, tracking macros, IIFYM—if it fits your macros. In the last few years, it seems our attention has shifted at least somewhat from calories to macronutrients, particularly when it. Drink Plenty of Water. Water isn't a macronutrient, and it has zero calories, yet it's still worth mentioning in a weight-loss piece. A 2018 study found that people who drank about eight fluid. This macro calculator gives you the ability to adjust your macros at 4 different goal settings. Lose puts you in a 20% calorie deficit which promotes safe, steady weight loss. Lose 10% puts you in a 10% calorie deficit and is intended for those with less than 10 pounds to lose and who also wish to build muscle at the same time Keto Calculator. Measure the number of macros you need per day on a ketogenic diet. Metric. Expert. Copy. Copy. Age. Weight. lb

So by sticking to your Keto diet macros, you'll also stick to your daily calorie goal: meaning there's no need to track macros AND calories. And note - If you're losing weight, you'll need to re-calculate your macros periodically. Bottom Line: Don't worry about tracking calories. Stick to your macros and you'll be good to go To find out how many calories of each macronutrient you should eat, make sure you convert the macro numbers that you get from our keto calculator to calories first. Here are the conversions for each macronutrient to make it easier for you: 1 gram of carbs = 4 calories. 1 gram of protein =4 calories To calculate your macros, work with a registered dietitian or nutritionist to create a customized plan that works for you. You can also use the macro ratios setting in many food tracker apps, or calculate your macros using an online macro calculator like those from Precision Nutrition or MAPS Fitness Products An Introduction to If It Fits Your Macros. IIFYM is a diet plan that stands for If It Fits Your Macros. It helps users lose weight by tracking macronutrients ( protein , fat, and carbohydrates) without restricting food choices. Macros are the only place calories come from so by hitting macros, users inherently hit weight loss calories

When it comes to the macro diet, you don't have to count calories.(Yay!) But you do have to make sure your meals contain a healthy balance of carbs, fat and proteinand when you're suddenly hangry at lunchtime, balance is the last thing you're thinking about When it comes to building muscle, your macronutrients need to be dialed in to maximize the efficiency of muscle growth. Macronutrients (commonly referred to as macros) are the 3 most prominent numbers on the back of any nutrition facts panel. They are comprised of carbohydrates, fats, and most importantly for buildi This vegan macro cheat sheet covers all the best plant-based sources of carbohydrates, proteins and fats. This list may be useful for anyone following a flexible dieting approach to eating, trying to increase their protein intake or trying to achieve a more balanced approach to a vegan diet Typical keto macros are: 20-25% of calories from protein. 70-80% of calories from fats. 5-10% of calories from net carbs (the amount of carbohydrates minus the grams of fiber in a food) The keto diet promotes fat loss by dramatically restricting your carb intake. As a result, your body relies on fat for fuel

IIFYM is a diet plan that stands for If It Fits Your Macros. It helps users lose weight by tracking macronutrients (protein, fat, and carbohydrates) without restricting food choices. Macros are the only place calories come from so by hitting macros, users inherently hit weight loss calories. Our clients report the IIFYM is the easiest and most. The What, also known as the Rug Doctor Woman Ad, is an exploitable image macro series and reaction image depicting a woman using a carpet cleaner in a Rug Doctor advertisement with a blank stare and smile. It's typically used as a reaction image or an object labeling macro to express confusion or disbelief, but it was originally used to describe covering up a murder Macros are very useful for your Excel dashboards and reports. A macro is essentially a set of instructions or code that you create to tell Excel to execute any number of actions. In Excel, macros can be written or recorded. The key word here is recorded. The first step in using macros is admitting you have a problem A macro (which stands for macroinstruction) is a programmable pattern which translates a certain sequence of input into a preset sequence of output.Macros can make tasks less repetitive by representing a complicated sequence of keystrokes, mouse movements, commands, or other types of input.. In computer programming, macros are a tool that allows a developer to re-use code Reddit is the place where people come together to have the most authentic and interesting conversations on the internet—Where gaming communities, nostalgic internet forums, bloggers, meme-makers, and fandoms mingle alongside video streamers, support groups, news junkies, armchair experts, seasoned professionals, and artists and creators of all types

The best macro split is one on which you have plenty of energy, enjoy the food you eat, and gets you to your goals. For person A, it might be 40/40/20, for person B, it might be 25/50/25, and for person C it might be keto. It's all individual. It's not the daily increase but daily decrease 3. Calculate Your Macro Split. Now that you know how many calories you need to maintain your current weight, the next step is determining how you want to split up your macros ie how many calories should go towards protein, carbs and fats. In order to correctly calculate your macros you need to know the caloric values for each gram of macro. For example, we apply a 20% calorie deficit for our Fat Loss clients and a macro split of 40% protein, 20% carbs and 40% fat. So for me, on gym days, my body is burning around 2040 calories The Improved Reddit PPL Routine - Why It's Better. There are five key changes to this version of the spreadsheet that make it easier to use: It tracks up to 12 weeks at a time. (The old 1RM version of the program didn't do this.) It automatically calculates your progression based on the number of reps you achieve The Ketogenic.com keto calculator lets you know exactly what your optimal intake of macronutrients — carbs, protein, and fat — should be. If you are looking for a way to get into keto, or maybe have struggled in the past, this is a good place to start. If you aren't new to keto, but you're looking for a way to step up your game, become a member to try out our advanced keto calculator

How should your macros be split? Protein should be set by body weight. 1 g per pound of bodyweight is a good target for most, but obese people are best to set protein intake by 1 g per centimeter of height. I recommend 15-25% of your calorie intake come from fats when cutting, 20-30% when at maintenance or bulking. The rest should come from. The table below shows the average, 15th and 85th percentile values for the lowest reported intake in terms of protein, fat, carbs, sugar, fibre and starch. Again, the typical macro splits have been included for comparison with average intakes. If you want to use a high carb diet (> 55% carbs) to manage your appetite then you will want to target. The best macro tracker apps will suggest a baseline number of calories and macros based on your health and fitness goals, as well as your expected daily activity level. For example, staying at a healthy bodyweight will give you one set of daily calories and macros, while trying to build muscle will result in higher protein totals Calculating your macros requires some basic math. If you'd rather not take the DIY approach, IIFYM.com offers a macro calculator using your current weight, goal weight and activity level. Step 1. My top 4 strategies for fat loss that work with any diet or macro breakdown. Subscribe here: ‣ http://bit.ly/subjeffnippardMy science explained video on bod..

It then iterates through the sample data (rows 2 to 12) and uses the VBA Split function to populate MyArray. The split function uses a comma delimiter, so that each section of the text becomes an element of the array. A counter variable is set to 3 which represents column C, which will be the first column for the split data to be displayed. The If It Fits Your Macros weight loss diet is simple and easy to follow, and lets you eat whatever you want, event junk food while still helping you to lose weight. It's a great diet, but it is not without issues. If you're focused purely on hitting the same macro and calorie targets every day you might find that your performance suffers when you train

1) Determine your goal. When setting up a macro goal, this can be for 2 reasons: lose weight; gain weight (muscle) What's important, is to actually find out how much you're eating now. This can simply be done by keeping track of your food intake for 2-4 weeks. An excellent tool for that is MyFitnessPal. Weigh yourself before and after Your BMR is your 'basal metabolic rate'. It's the amount of energy (calories) your body burns if you do nothing but rest for 24 hours. To calculate your BMR, you should know your weight in kilograms and your height in centimetres, and you should have a calculator. Men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5 JOIN MY EXCLUSIVE PRIVATE MEMBERSHIP COMMUNITY https://www.brixfitnessinsiders.com THIS IS MY TAKE ON HOW TO TRACK MACROS AND HOW TO CALCULATE YOUR MACROS. I..

Calorie and macro counting is called flexible dieting: It gives people the flexibility to eat what they like to eat and does not tell people to cut out complete food groups, like the Keto diet. What are macronutrients? Why do people track macros? Learn the basics of calories, fat, carbs and protein so you can make healthy choices!SUBSCRIBE for new v.. Merge and Split Add-in for Word 2007 - 2019. The Individual Merge Letters add-in is by far the most downloaded add-in from this site with many thousands of users world wide. However feedback, while helpful in developing the add-in, has revealed a fatal flaw when presented with CSV data sources When applied correctly, tracking your macros gives you extremely reliable results and 100% control over your body composition. If you do this intelligently, then nothing is left to chance. Hit your macros consistently every day together with a well-structured training program and you're guaranteed to reach your fitness goals, fast Split workouts plans also work best if you can dedicate at least 45 minutes each day to your workout -- working your arms for 20 minutes won't benefit you nearly as much as working your whole body.

This calorie and macro calculator allows you to estimate how much weight you'll lose or gain each week based on how many calories you consume. Choose from a standard, keto, or leangains calculator. You can use the macro calculator to calculate and tweak your protein, fat, and carbohydrate macronutrients. You can use this as a bulking. You should've kept your nose out of my relationship with your son, Name Redacted! Using this Reddit thread about why people who've been together for 20 years or more decide to call it quits, and a. When they split their carbs and fats in a 75/25 ratio. What does this mean? It means that on training days, you want your total calories from carbs and fats to have a 75/25 split. Meaning, you want 75% of those calories to come from carbs... and 25% to come from fats

The Best Macro Split For Fat Loss - Iron Paradise Fitnes

The macro profile for each client is dependent upon their goals. Here's a cheat sheet to get you started: To build muscle: 30-40% carbs, 25-35% protein, 15-25% fats. For fat loss: 10-30% carbs, 40-50% protein, 30-40% fats. To maintain: 30-50% carbs, 25-35% protein, 25-35% fats. As you can see, there is a lot of wiggle room (up to 20%) when. In the list under the button that you want to reassign, select Macro. The Macro Editor window will be displayed. Click New. An empty macro will be created and added to the macro list. In the File Name box, type the name of the new macro. Click the Editor box, and then enter your macro. You can record events such as keystrokes, mouse clicks, and. A popular approach to weight control is the flexible diet *If It Fits Your Macros* (IIFYM) - a dietary approach that tries to avoid complexity by focusing only on macronutrients. We know that adherence to a diet is more important than the diet itself[^1] and so the simplicity of IIFYM makes it a very useful tool to start taking control of your nutrition. While this macro-focused approach. The macro calculator takes the guess work out of dieting. All you have to do is enter your details, select your goals and retrieve your macros. We have added a few options in step 3 for those of you that like to manipulate your protein and fats. Scroll down to get started with the Macro Calculator now

The price of each new share would also be worth more. If the pre-split share was worth $2, the post-split share would be worth $6. When you hold a short position on a stock that has a forward split, the shares will be debited from (NOT credited to) your account. Essentially, your short position is increased due to the split Keto Diet Macros Rules. Limit your carbs to 25g net carbs - typically everyone reaches ketosis below 20g. Many are able to reach and stay in ketosis at 50 gms so be sure to test. Eat all your protein, which is typically about 0.6 gms per pound of body weight for those who are not super physically active.; Eat Fat as a lever, and only if you are hungry

Macro Calculator: Count Your Macros Like a Pro

Though that is a gross oversimplification, macros play an important role and need consideration. Simply put, get them right and you'll reach your physique goals quicker and easier than if you ignore them. Layer 3: Micronutrients. If you think of macros as being the gas in your car, micros (vitamins and minerals) are the oil and lubricants TDEE your Total Daily Energy Expenditure is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate, then multiplying that value by an activity multiplier.. Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards to account for the. hiiiiiiii. sit tight, it's a long one today! i answer all your fitness q's! take some notes if ya want!_____☾ f.. Once you've selected your macro trigger, then simply type the macro contents on the keyboard. Each macro can record up to 300 keystrokes. When you are done recording your macro, simply tap the Macro key to exit Macro Programming Mode. Playback. To playback your macro, simply tap the trigger key or key combination Custom Macro Plan: Macrostax will create a custom macronutrient plan based on your age, height, weight, activity level, gender, and goals. In fact, Macrostax claims this plan isn't created by the app - it's custom-made by experts on-staff. Each plan includes different macronutrient intake for your workout, rest, and refeeding days

What Should Your Calories & Macros Be When Bulking? - Fitbo

Access 2010 was the first version to introduce the concept of data macros. A data macro allows you to automate tasks and add functionality directly to your tables. Data macros and their actions are attached to specific table events such as when you add a new record to a table. You create a macro by using the Macro Builder, an example of which. If It Fits Your Macros was started by a couple of bodybuilders who grew tired of the clean eating movement. They felt the food was boring, unappealing and too healthy.. Their diet was simple: eat whatever you want. But there's a catch-you have to stay true to your macronutrient distribution

Macro Ratios For Weight Loss From The Ripped Dud

Method #1: Calorie and macro counting. With calorie counting, you have a set number of calories to eat each day based on your height, weight, age, activity level, and goals. With macro counting, calories are divided between three main macronutrients: protein, carbohydrates, and fat The Most Dreaded Language. The annual Stack Overflow Developer Survey has always ranked VBA pretty high on the most dreaded languages. For some reason this year VB6 and VB.NET aren't making the list, but VBA is sitting at the very top of it, with 75.2% of respondents dreading VBA.. VBA is a gateway language - it was for me, anyway.It gets things done, and abstracts away. Make sure this fits by entering your model number. Split keyboard design helps eliminate wrist and shoulder pain while you type. By keeping your hands and arms properly aligned, this ergo keyboard helps provide pain-free typing for 8 plus hours a day. Built-in tenting and palm support ensures your hands stay comfortable all day

How To Decide Your Own Macro Split - bul

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