I cant think of a good title so just come read what i have to ask...

**TexasLifter89** · 08-12-2008, 04:06 PM

I need help with my macros. Im not too great at finding them so if someone could help me that would be great. Here is what i have thus far (if they are accurate im not sure}

18
male
166 Lbs

3000 Calories
332 calories from fat
36 G fat per day
664 calories from protein
249 G protein3

Im running into problems with that low of Fat intake though. As healthy as I eat I am still easily doubling it with my Peanuts, Natty PB, Almonds, Eggs, and oatmeal. If there are any suggestiongs as to how to get around this it would be greatly appreciated.

also, Im about to move into my first apartment, I will no longer be under the parents food pantry, What are some cheap foods that are healthy that can provide my macro needs?

thanks, tex

AaronTech · 08-12-2008, 05:16 PM

2% cottage cheese helps a bunch, as well las 2% milk (chocolate is better).

That's really all I can think of, lol.

**TexasLifter89** · 08-12-2008, 05:21 PM

yeah i take cottage cheese before bed as my version of casein

Royd The Noyd · 08-12-2008, 05:37 PM

If you looking to add fat add one of the many great oils. Any of them can be added to shakes or on top of salads/meats and they taste good:

Enova oil (my fav as its high in poly fats)
EVOO
Safflower oil (similar to evoo profile)
Grapeseed oil

**TexasLifter89** · 08-12-2008, 05:41 PM

Quote:

Originally Posted by Royd The Noyd

If you looking to add fat add one of the many great oils. Any of them can be added to shakes or on top of salads/meats and they taste good:

Enova oil (my fav as its high in poly fats)
EVOO
Safflower oil (similar to evoo profile)
Grapeseed oil

im trying to figure out my macros and see if they are correct

Australian made · 08-12-2008, 05:42 PM

hang on you want more fat in your diet or less? if you want more then i'd go with adding some oils to your shakes. barely makes the flavour any different. DO NOT use fishoil, oh the memories.

Royd The Noyd · 08-12-2008, 05:45 PM

Well right now your at 20/70/10 (P/C/F) according to what you posted above. I guess I am lost are you asking for what they should be?

The oils are relatively cheap too in terms of paying for your own grub.

**TexasLifter89** · 08-12-2008, 05:46 PM

Quote:

Originally Posted by Australian made

hang on you want more fat in your diet or less? if you want more then i'd go with adding some oils to your shakes. barely makes the flavour any different. DO NOT use fishoil, oh the memories.

Well I just want to find out if i did my MACROS correctly. I dont think i did. But, if what I have in post 1 is correct then that means I have already over consumed on my daily fat intakes, which mean i need to cut out fat from my diet.

Can anyone check to see if i did my macros correctly for me?

Australian made · 08-12-2008, 05:47 PM

Quote:

Originally Posted by TexasLifter89

im trying to figure out my macros and see if they are correct

oh right well.

36gm fat = 324 cals
249g pro = 996 (1gm protein is 4 cals right?)

so 1680 cals from carbs = 420gm carbs?

56/33/11

i hope this iswhat you were refering to....

**TexasLifter89** · 08-12-2008, 05:49 PM

Quote:

Originally Posted by Australian made

oh right well.

36gm fat = 324 cals
249g pro = 996 (1gm protein is 4 cals right?)

so 1680 cals from carbs = 420gm carbs?

56/33/11

i hope this iswhat you were refering to....

im looking to hit a 45-40-15

**pmiller383** · 08-12-2008, 05:49 PM

So you are eating 500g of carbs a day?
why not try a basic 40/40/20 tex
300g protein 300g Carbs ~70g fats = a little of 3000
As for cheap foods stock up on bulk oatmeal, bulk flax seed, eggs, tuna, and when meats on sale go to town.

**TexasLifter89** · 08-12-2008, 05:50 PM

Quote:

Originally Posted by pmiller383

So you are eating 500g of carbs a day?
why not try a basic 40/40/20 tex
300g protein 300g Carbs ~70g fats = a little of 3000
As for cheap foods stock up on bulk oatmeal, bulk flax seed, eggs, tuna, and when meats on sale go to town.

i'd prefer to keep my fats around 15 if possible, Im about to start up some AP and Yellow Gold with some other goodies sometime next month so im trying to get my diet on track to reap the benefits of them

**pmiller383** · 08-12-2008, 05:53 PM

Quote:

Originally Posted by TexasLifter89

im looking to hit a 45-40-15

GET MORE FAT!!
Your young and your body wants to make testosterone. Guess where testosterone comes from.....Dietary Fats. If you don't have your fats make up at least 20% of your daily intake your going to drop your natural hormonal balance, force your body to conserve what fats it already has, develop dry skin and poorly lubricated joints. Did you know your brains mostly made up of fats? Have you ever noticed that some of the most effective supplemets (fish oil, DCP, sesamin, X-Factor,etc) are all based on fats. Dont be scared of fats, just try to get a nice balance of saturated/poly/mono and you will be set.