Need help hitting macros

[Brain5ick]

I mainly just have a hard time getting all the food down and eating so constantly. I noticed today that I’ve eaten a lot more fat than I usually allow myself and I need to find more sources of carbs besides yams, potatoes, and rice as well. I shoot for around 3,400 cal per day but I’m just starting to maintain my weight now. Might have to go up but I need to eat more. Any tips?

 

[Chados]

I mainly just have a hard time getting all the food down and eating so constantly. I noticed today that I’ve eaten a lot more fat than I usually allow myself and I need to find more sources of carbs besides yams, potatoes, and rice as well. I shoot for around 3,400 cal per day but I’m just starting to maintain my weight now. Might have to go up but I need to eat more. Any tips?

Well if it's too much food then carbs will not make it easier. Why not go higher fat diet? Easier to get down and arguably a lot healthier.

 

[Whisky]

Nuts are a ridiculously easy way to increase calories and benefit from the vitamins and minerals in them.....

You can accidentally eat 500-1000 Cals in nuts and not even know it imo lol

 

[Mzakif]

Well if it's too much food then carbs will not make it easier. Why not go higher fat diet? Easier to get down and arguably a lot healthier.

I’d consider this
But try to log your macros

 

[ValiantThor08]

A ketogenic diet is an easy way to meet calorie requirement, and stay lean. Eat primarily fats, and a good amount of protein for your weight. Keep carbs to 20g or less per day. After you are adapted to consuming fat, you can modify the diet to consume carbohydrates on the nights you train; this is called carb backloading. Fats are dense in calories, and will raise your natural test levels if you are not on AAS.

 

[BennyMagoo79]

Nuts are a ridiculously easy way to increase calories and benefit from the vitamins and minerals in them.....

You can accidentally eat 500-1000 Cals in nuts and not even know it imo lol

This. I feel great when I am eating lots of nuts.

 

[Brain5ick]

Thanks for the tips guys!

 

[Chados]

I’d consider this
But try to log your macros

I don't count calories or macros. I eat probably around 180-200gr of protein, around 100gr or carbs sometimes more and then I just add fat to each meal.

Key is to eat at the right time, if you have 200gr of carbs you can split it in 3 or 4 portions. Try eat carbs before and right after workout, always add around 20 or more gr of protein to each meal. The fat which is my main fuelsource I always add a little to each meal.

Just a simple protocol.. This is not how I eat exactly but you'll get the point.

Breakfast 3 capsules of omega 3 and 1 capsule cla. 1 teaspoon of almond butter, around 50gr of oats (eye measurement) with milk. 1 whole cottage cheese 250gr.. I eat low fat cottage here. I also add 1 tablespoon of lineseed.

Lunch is chicken veggies and sometimes I'll add a little rice or a little oats afterwards. Around 50gr of oats again. I like to add a little olive oil to the lunch and dinner.

Pre workout 1000mg vitamin c, about a tablespoon almond butter and bcaa.. After workout 1 proteinbar.

Dinner same as lunch, sometimes salmon or white fish.

Late night I have 2 scoops of protein 2 eggs. I'll add accordingly to this if I need to. This is more of a keep myself lean year round.

 

[bradleyt1]

I see this all the time in threads about bulking how someone can’t gain weight or needs to force food down, but doesn’t address what they even look like. As someone who has competed.. if you don’t have takeaway the outline of a labs then you are holding too much fat.. weight means nothing you need to go by the mirror.. also it doesn’t take much food to build actual muscle tissue. For example for gaining muscle myself, I would always take my contest prep diet. Which is low enough in calories and then add slightly more carbs to maybe a few meals.. then if that doesn’t work maybe some extra fats here and there. You need to do incremental changes and I would recommend to keep foods as whole foods that are micronutrient dense.. yes you need to weigh out your food.. it’s not that big of a sacrifice if you are serious about getting the most impressive physique you can achieve. Again this is coming from myself have competing 4 times so I know how to manipulate the diet in a way so that you can grown lean muscle tissue with barely any fat gain. Almost like a recomp. I hate the word bulk because it encourages a lot of force feeding and looking at numbers rather than lean muscle accrual

 

[BennyMagoo79]

Take everything said in here with a grain of salt. People can only offer you advice based on their subjective experiences, but we are all different and respond diffrrently to each approach. You need to test them and find what works for you.

 

[Chados]

Take everything said in here with a grain of salt. People can only offer you advice based on their subjective experiences, but we are all different and respond diffrrently to each approach. You need to test them and find what works for you.

True but I think macros are a beginners approach. I don't know many experienced people actually counting calories.. What I do know is that you either go low fat or low carb as long as you don't wanna add fat. People automatically think we have to eat little fat which just isn't true.. Many prefer high fat and it's arguably a much healthier approach. You're right though some are sensitive to some diets

 

[bradleyt1]

True but I think macros are a beginners approach. I don't know many experienced people actually counting calories.. What I do know is that you either go low fat or low carb as long as you don't wanna add fat. People automatically think we have to eat little fat which just isn't true.. Many prefer high fat and it's arguably a much healthier approach. You're right though some are sensitive to some diets

Whether beginner or experienced you should always be counting and weighing your food if you want to achieve superior physique goals. I myself couldn’t have stepped on stage just eyeballing chicken breast or rice etc. I mean it depends how extreme of course you want to go

 

[Chados]

Whether beginner or experienced you should always be counting and weighing your food if you want to achieve superior physique goals. I myself couldn’t have stepped on stage just eyeballing chicken breast or rice etc. I mean it depends how extreme of course you want to go

I know what you mean but I think I've figured it out now to the point where i can stay lean year round. Counting macros I think is good but not needed as long as you cut down a lot on one of the energy sources.