gregg1494
Guest
.
Last edited by a moderator:
Then may I suggest a different Macro Set up?:Bulk
If you are gonna add kCals add Carbs and keep fats and prot at their essentials, no need for more actually :blink: , also yeah you had proposed:im pretty close to your recommend amount for macros. i still need 225 calories so i will be getting more. im just trying to decide what to use, i was thinking some tuna before i go to bed?
and i think you meant
-200g of prot
-100g fat
-310g of carbs
Use the Harris Benedict to get the TDEE , if you have a physical job you should seriously multiply your BMR x 1.9 , also yeah I mean prot and fat are minimums , but what my point is , add more on CARBS than you would add on prot and fats, don't be scared of them haha...what is your reasoning for dropping prot? why not just 216 prot along with 100g fat 310g carbs?
this is the beginning stages of the diet. There will be lots of adjustments till i get it right. just takes time.
how do you figure kCals spent to recover and rebuild muslce?
and the days i work, i know i use more Kcals. i have a physical job im walking and moving things the whole time.
Your TDEE (total day energy expenditure) es 2078.84 (BMR) x 1.9 = 3949.75 kCals to not gain or lose a pound, that is if you train (including cardio days) at least 5 days a week and also have a physical job (which you have , both). I don't usually take the diet idea of 40% something 30% something and 30% something, I like to base it of essential macronutrient numbers and work from there, and since prot minimum essential is 1g of protein and also .5g of fat are essential I simply wiggle from there, example:ok, haha im not scared of no carbs. and i see what your saying now.
i knew this: 1g of prot=4 kCals , 1g of fat=9 kCals , 1g of carbs=4 kCals.
protein: 2677x.33=883.41 cal/4 =220.85g
carbs: same as protein
fats: 2677x.33=642 cal/9=71.3g
that's why i divided by 4 and 9
so BMR 2219.5 x 1.9= 2635.25??
or would it be calories spent in gym added to my BMR x 1.9?
Haha yeah bro , no way in hell I am eating 3200 kCals and gaining 1~ a week and you at your size and physical job wanted to gain with even less calories than me (and I am like 5" smaller and 60 lbs lighter haha xD)ok. you used that BMR calc.
thanks. i will start to fix diet!
Food is all up to you bro haha , you gotta messure it in the best way you can and learn to eat for fuel and kCals rather than taste, I find it easier to use Ground Lean Beed , Ground Turkey , Egg Whites , Cottage Cheese and Fat Free Milk as protein sources , PB , almond butter , EVOO and EVCO as fats and oatmeal , sweet potatoes , brown rice , whole wheat pasta and ezekiel bread as carbs (and all the veggies I want , but I never track em)...Makes it easier to count and calculate macros that way haha, also , drop the Flax Seed Oil , Fish Oils are way better , and don't track them as fat content either.what would be some good things to swap in to get the extra macros,
meal 1:
2 full eggs, 3 egg whites
1oz cheese
1 cup oatmeal
1.5 pieces of fruit
53g protein 20g fat 86g carbs
meal 2:
1 protein bar
30g protein 3g fat 1g carb
meal 3:
5oz steak(lean)
1 cup long grain rice
2/3oz sun dried tomatoes
43g protein 24g fat 52g carbs
meal 4: 1oz raw almonds
6g protein 14g fat 6g carbs
post workout: iso mass xtreme gainer( 2 scoops with water)
43g protein 4g fat 52g carbs
meal 5:
5oz red meat (lean)
1 cup veggies
1 cup greens
1tbs flax seed/oil oil
42g protein 25g fat 18g carbs
total:
217g protein 80g fat 216g carbs
-different protein bar
This isn't personal cel...Use the Harris Benedict to get the TDEE , if you have a physical job you should seriously multiply your BMR x 1.9 , also yeah I mean prot and fat are minimums , but what my point is , add more on CARBS than you would add on prot and fats, don't be scared of them haha...
This is for your kCals to get em right:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62451"/><img src="http://anabolicminds.com/forum/attachment.php?attachmentid=62452"/>
Now for your macros, 1g of prot=4 kCals , 1g of fat=9 kCals , 1g of carbs=4 kCals.
I missed this post sorry Valdez, seriously didn't ignore.This isn't personal cel...
I wouldn't go with Harris Benedict it was est 1919 with sedentary people there are def better out there.
Yeah thats true, no matter how much you estimate the kCals you need and Macro's you need...Until you give it a dry run of your own, for some weeks and keep track to see what works and adjust, you'll never find what works for yah.Katch Mcardle is a pretty decent one, if you know your BF%. I think there is one more I'd have to dig into my notes but with active/lean people Katch seems to be the best way to go. Most of them are over estimates tho so you gotta pay close attention to weight and the mirror. No matter what formula used its just a starting point and is up to you to get it just right according to YOU.
: ) hope that helps any other q's let me know.