1. This is the chart a Macro Calculator gave me for the 40/40/20 diet

Does that sound right?

2. Originally Posted by Jlew98
This is the chart a Macro Calculator gave me for the 40/40/20 diet

Does that sound right?
I mean, sure, if you are looking for that split it is just a simple math. Figuring out the amount of calories / g of each macro to eat is not the biggest issue, it is how to spread them out through the day and what macro breakdown you would like. If you do want to go with 40/40/20 then it does look good and you can distribute that through the day as you see fit.
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3. 1. Since I'm a college athlete with multiple classes a day I'm going to start off and try the 45p/25c/30f ratio
What do y'all think? I want to keep as much muscle for 10 weeks and cut off the fat

2. Lean gains talks about the first pre workout meal should be 20-25% of daily calorie intake.
With a 4,500 daily calorie intake, I am assuming I have to eat a lot of protein with a sufficient amount of carbs and fats

3. For a 6'1" 290 lbs 19 year old with 30%body fat I feel like I can lose fat a lot quicker than smaller guys
true?

4. Lastly, is it ok to take fat grams from Omega 3 to complete my macro of 30% fat?

As much advice as possible would be great!!!

4. This is my new 45p/25c/30f calculations

5. Originally Posted by Jlew98
1. Since I'm a college athlete with multiple classes a day I'm going to start off and try the 45p/25c/30f ratio
What do y'all think? I want to keep as much muscle for 10 weeks and cut off the fat

2. Lean gains talks about the first pre workout meal should be 20-25% of daily calorie intake.
With a 4,500 daily calorie intake, I am assuming I have to eat a lot of protein with a sufficient amount of carbs and fats

3. For a 6'1" 290 lbs 19 year old with 30%body fat I feel like I can lose fat a lot quicker than smaller guys
true?

4. Lastly, is it ok to take fat grams from Omega 3 to complete my macro of 30% fat?

As much advice as possible would be great!!!
I also am a fellow college football player. What I do is intake more carbs than protein. Helps me with the intense workouts we go through. I do 1g of protein per lbm, 2g of carbs per lbm, and .4g of fats per lbm. This has been helping me lean up while still gaining strength. Just something from my experience(lean body mass is your weight without fat)
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6. Originally Posted by da_tank55
I also am a fellow college football player. What I do is intake more carbs than protein. Helps me with the intense workouts we go through. I do 1g of protein per lbm, 2g of carbs per lbm, and .4g of fats per lbm. This has been helping me lean up while still gaining strength. Just something from my experience(lean body mass is your weight without fat)
I think I'm going to go to the 40p/40c/20f lol I'm indecisive and will try that diet because my proteins need to be the same as my carbs. I need my muscle and much as a I need energy

7. Yeah man I get you. Whatever works for you. What position do you play if you mind me asking?

8. Defensive tackle. I'm 6'1" 290

9. that's what I figured. Well good luck in the future man

10. I wouldn't be too afraid to consume fats, they are really good for boosting your testosterone as well.

Focus on eating a lot of protein and fat on your first meal and carbs around your workout period. The more you delay your first carb consumption the better for you by lean gains standard.

11. Lots of helpful people in here which is nice to see.

If you have any questions on PES products please do not hesitate to ask me.

Ben

12. Originally Posted by Jlew98
Im going to get the Ultimate Flurry shake and once my Opti Multi vitamins are gone i will switch to the Orange Triad.

I'm going to try the 40% Protien 40 Carbs and 20% fat.

Should I multiply 290 x .5 for fats? That's seems like a lot of fat a day

Lastly, basically the macro nutrients means I must get AT LEAST 40/40/20?
Ya everything look solid to me man. Don't worry about too high fats, they are necessary and most people don't realize it. Just get the fats from fish oil, peanut butter, nuts, cooking oil, milk, eggs and other healthy choices.

Try the 40/40/20 split and if ur not leaning out like you want just adjust the splits with lower carbs. But everything seems good.

13. This is an example meal plan for me. I'm consuming 3500 calories over 3 meals. (Should it be 4?)
Since my schedule is Busy from 9-11:50 (classes), lean gains says I should break my fast and have a pre workout meal around 12:00 (workout at 3)

12:00 - Breakfast (700 calories) (20% daily calorie intake)

*Protein Shake w/ water - 170 calories/ 25g Protein/ 6g Carbs/ 5g Fat
*Chicken breast (2 serving) - 260 calories/ 54g protein/ 0g Carbs/ 2g fat
*Grapefruit - (1 serving) 90 calories/ 0g Protein/ 23g Carbs/ 0g Fat
*Almonds (1 servings) - 160 calories/ 6g Protein/ 6g carbs/ 14g Fat
*Nordic Natural Omega 3 - 18 calories/ 2g Fat

Total - 700 calories / 85g Protein / 31g carbs / 21g Fat

Question 1: Is the 40/40/20 ok to adjust because of wanting to keep carbs low and fat high until after workout according to Lean Gains? Any breakfast advice?

5:00 - Post workout Dinner (1,600 calories)

* Steak 10pz - ???
*2 Fruit cups - 228 calories/ 4g Protein/ 42g Carbs/ 6g Fat
*3 Bread - 180 calories/ 12g Protein/ 38g carbs/ 1.5g fat
*Almonds - 160 calories/ 6g Protein/ 6g carbs/ 14g Fat
*Nordic Natural Omega 3 - 18 calories/ 2g Fat
?...
?...
?...

Total REQUIRMENTS : 1,600 calories/ 135g protein/ 197g carbs/ 64g Fat

Question 2: How do I incorporate 1,600 calories into high protein/high carbs/low fat? Once again, following lean gains diet and eating most of my carbs post workout and 3rd meal?

8:30 - Last meal (1,200 calories)

*Protein Shake w/ water - 170 calories/ 25g Protein/ 6g Carbs/ 5g Fa
*Chicken breast (2.5 serving) - 390 calories/ 81g protein/ 0g Carbs/ 3g fat
*Peanut butter sandwich + 3 whole wheat bread- 380 calories/ 24g Protein, 50g Carbs/ 21.5g Fat
*Grapefruit - (2 servings) 180 calories/ 0g Protein/ 46g Carbs/ 0g Fat
*Orange - 70 calories/ 0g Protein/ 21g Carbs/ 0g Fruit
*Nordic Natural Omega 3 - 18 calories/ 2g Fat

Total - 1,200 calories/ 130g Protein/ 122g carbs/ 31g Fat

Any advice on last meal? More carbs? Fats?

Biggest question is how do they morning and last meal look? And secondly how do I get 1,610 calories in one meal by eating at my healthy macros?

14. Anyone?

15. I would shift more of the caloric consumption to immediately after workout and lighten up more on the other two meals. Also would shorten the feeding window as well to somewhere closer to 6 hours. Lastly, I would completely remove the Grape Juice from "breakfast" and let it be solely a protein and fat meal, wouldn't frown upon subbing the chicken breast for a fatter cut either.

Personally I prefer sugar sources not to be from fructose, more on the lines of potatoes, rice, etc, but that is a personal opinion and I'm sure there will be people that will disagree.

Aside from that, looks good.

16. Originally Posted by Jlew98
Anyone?
I think that looks solid for a start. The big key is just hitting your macros for the day and then just dividing them into meals most convenient for you.

The huge post workout meal can be hard at first, mostly due to having to eat larger quantities of the same food in a single meal. You will get used to it though after awhile. I would suggest maybe starting with 4 meals (so each isn't as big) and moving to 3 if you want later on. Overall if you are following IF just get your macros in on that 8 hour feeding window.

17. Originally Posted by bla55
I would shift more of the caloric consumption to immediately after workout and lighten up more on the other two meals. Also would shorten the feeding window as well to somewhere closer to 6 hours. Lastly, I would completely remove the Grape Juice from "breakfast" and let it be solely a protein and fat meal, wouldn't frown upon subbing the chicken breast for a fatter cut either.

Personally I prefer sugar sources not to be from fructose, more on the lines of potatoes, rice, etc, but that is a personal opinion and I'm sure there will be people that will disagree.

Aside from that, looks good.

I'm going to do the 3 meals a day...

1. Lean Gains says to take 20-25% of my daily calories into the pre workout meal. If I'm eating 4,000 calories a day, that means around 800 calories should be my pre workout meal. This meal should be high in proteins and fats with minimum carbs? Or No carbs? (keep in mind my workouts are intense and I might need energy besides the Alphamine. How much percentage of fat should I consume in this pre workout meal?

2. The post workout meal will be 60% of my daily calories which would be 2,400 caloires in one meal. Most of these calories should come from protein and carbs with minimum fats?

3. My last meal will consist of 20% of my daily calories which is around 800 caloires. What type of macros should I be fitting in this last meal? Of course high proteins but carbs? Fats?

I basicly want to balance out how many carbs/fats I intake in the pre workout meal and the post workout meal and last meal

18. Originally Posted by Jlew98
I'm going to do the 3 meals a day...

1. Lean Gains says to take 20-25% of my daily calories into the pre workout meal. If I'm eating 4,000 calories a day, that means around 800 calories should be my pre workout meal. This meal should be high in proteins and fats with minimum carbs? Or No carbs? (keep in mind my workouts are intense and I might need energy besides the Alphamine. How much percentage of fat should I consume in this pre workout meal?
- No carbs is fine if you ask me, regardless of how intense your workouts are. I do mine carb free and never had a problem with them, specially since you will still have your glycogen storage ok from your carb filled meal the night before. I don't necessarily eat something "pre workout" per se, I have a handful of nuts about an hour before.

2. The post workout meal will be 60% of my daily calories which would be 2,400 caloires in one meal. Most of these calories should come from protein and carbs with minimum fats?
-You got it. This is not from Lean Gains approach, but if you check out carb back-loading into this one as well you would be looking to take fast digestion carbs, like white or purple potatoes, white rice, etc.

3. My last meal will consist of 20% of my daily calories which is around 800 caloires. What type of macros should I be fitting in this last meal? Of course high proteins but carbs? Fats?
-Depends on the approach; back carbloading says to consume carbs here, fast digestion again. I personally enjoy either skipping this meal completely or just taking in a protein shake with water.

I basicly want to balance out how many carbs/fats I intake in the pre workout meal and the post workout meal and last meal
Comments above

19. Question 1: Ok I got you on the first two meals, but if I skip the last meal won't that affect me badly? I will only have 3200 calories instead of my 4000 I need?

Question 2: Is it ok to only have a maximum or 40grams of fat a day?

Question 3: which foods are high in calories that are good for my second meal?

20. Originally Posted by Jlew98
Question 1: Ok I got you on the first two meals, but if I skip the last meal won't that affect me badly? I will only have 3200 calories instead of my 4000 I need?

Question 2: Is it ok to only have a maximum or 40grams of fat a day?

Question 3: which foods are high in calories that are good for my second meal?
1) You would need to compensate by adding extra calories in the previous meals. In your situation I wouldn't skip.

2) I usually like to shoot for at least ~1g Fat per Kg or ~.5g per Lb of bodyweight as a start.

3)Depends on individual tolerances, likes, etc. What do you normally eat? Typically I just increase the portions of foods I would normally consume if I was eating in a smaller time frame.

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