what is the best way to get all all you cals/macros in during a day when your job does not always allow the time??? im kinda stuck on what i should do...i want my macros to look like this 50%protein...20%carbs...30%fats...does anybody have any sample menus to do...also is it possible to eat just 3 meals between 730-530 and then eat post workout which is about 8...calories i will be eating at the start would 2990 per day...i took my weight x 13 for a cut??? or is it supposed to be lbm x 13??? is this correct? any help would be great...thanks zach
You can do lots of things. Lack of time for not getting calories in is just an excuse.
Suggestions:
* Prepare your meals the night before or that morning - make them quick meals that you can down in a few minutes, such as rice and tuna, etc.
* Have on hand dried fruit and nuts - they're very calorie dense food
* Consume more calorie dense food
* Use MRPs for convenience - or have a shake prepared (i.e. oats, milk, fruit, protein powder, etc.)
* Sandwiches, etc.
Re caloric intake for fat loss, using generic equations is not always ideal, because they do not take all factors into account. You need to work out your Maintenance (equations using weights, height, age, sex, and activity levels are the best) and then have anywhere from 200-500 calories LESS than Maintenance - or calorie cycle.
~Rosie~