I want to look like a bodybuilder! I need you!

[Nstrasbu]

I sooo badly want to do this right! I know how many calories I need I can figure out my macronutrients but it never works quite right! I don't know if I should bother worrying about macros anyways. I always go over protein. I recently read that I should have soy protein with my whey so I am mixing those. I would really appreciate any input on this! I am so frusterated.

... I have read about a billion articles on macros, TDEE, maintenence levels ect. There is so much info out there but it gets confusing on what to actually follow.

This is where I am starting:

1513 cal
155 carbs= 41%
125 Protein=33%
44 Fat=26%


Calories Fat Carbohydrates Protein

Breakfast
Soy Protein, 0.5 serving 65 1 3 13
Goat Whey, 0.5 serving 70 1 1 15
135 1 4 28

Lunch
Roll Up, 1 serving 110 3 17 10
Carrots, 1 oz 12 0 3 0
French's Spicy Brown Mustard, 6 tsp 30 0 0 0
Cucumber, 1 oz 3 0 1 0
Lettuce, red leaf (salad), 1 leaf outer 3 0 0 0
Kraft 2% Sharp Cheddar Cheese, 1 oz 90 6 0 7
Chicken Breast, no skin, 3 ounces 94 1 0 20
341 10 21 37

Dinner
Cod (fish), 4 oz 119 1 0 26
Baked Potatoe, 4 oz 104 0 24 2
Olive Oil, 1 tbsp 119 14 0 0
342 14 24 28

Morning Snack
Dannon Light & Fit Vanilla Yogurt, 1 cup 80 0 14 7
Quaker Oats, 0.5 cup 150 3 27 5
Sun-Maid Raisins, 1 serving 130 0 33 1
360 3 74 13

PreWorkout
Goat Whey, 0.5 serving 70 1 1 15
Soy Protein, 0.5 serving 65 1 3 13
Apple, 5 oz 75 0 20 1
210 1 23 28

PostWorkout
Goat Whey, 0.5 serving 70 1 1 15
Soy Protein, 0.5 serving 65 1 3 13
135 1 4 28

Totals
1,524 31 149 162

[Nstrasbu]

Nobody can help?

[Maxime1]

I don't see enought meat. You need more substance other than soy or just whey shakes. Plus you need to up your cals.. What does your workout schedule look like?

[Nstrasbu]

I am just starting again but this is what I was doing before. I do atleast 3 days cardio on any day but Monday.

Monday- Leg day
squats bulgarians walking lundges leg extensions deadlifts leg press calf raises

Tuesday- Chest
Dumbbell flys incline barbell bench press cable cross overs single arm chest press push ups

Wednesday- Back
Bent over rows
Reverse cable cross overs
pull ups
back extensions

Thursday-Shoulders/Arms
Shoulder press
front raise
Rev flys
incline curls
preacher curls
skull crushers
cable rope pushdowns
assisted dips

Friday-Core

Saturday- cardio



Sunday- rest

[Verti-gal]

What's your height and weight? What's your BMR? What time of day is your workout?

Breakfast needs some starchy carbs and more calories, maybe move the oats up to here. I know different protein powders have different properties, but I've never heard that you need to put soy with your whey.

I'd suggest more meat as well.

Switch lunch and dinner so your not eating a starchy carb so late. You want more fiberous carbs in the evening. What's a roll up?

I'd try for 1 shake a day post workout, two at the most. You want as much natural food as possible.

[Nstrasbu]

I can understand I need more meat instead of shakes. I will do that. How do I know then how many calories I need? Everything I calculated according to everything I read I get around 1500 or so cals. That is subtracting 500 from 2013 which is my maintence level.

[Nstrasbu]

I am 5'3 and 125lbs ... roll up is a whole wheat wrap. Thanks for the advice!

[Nstrasbu]

Sorry I missed this part. I work out in the evening. Around 6pm or so.

[Maxime1]

I think you need to break up your arm day. Eat like a champ. Don't do so much cardio.

[Nstrasbu]

LOL @ eat like a champ. =0)

I will but I am concerned with gaining weight. That isn't what I want right now. I want to shed fat. I don't need anymore of that. LOL

With all the conflicting stuff out there I am completely lossed with how many calories I should actually be eating.

[helium_teapot]

Photos would really help, but are you trying to build muscle? Unless you've got a comp to prep for I'd suggest eating at or slightly above your maintenance calories. You're doing enough cardio to keep from putting on fat and this will allow you to gain lean mass (muscle).

I even like Layne Norton's idea of eating in a fair excess of your maintenance calories for a few (3-5) weeks and then eating a similar amount in deficit for a little (1-3) weeks. This should create a nice muscle growth without allowing enough time for too much fat to set in.

From quick maths I guess you'd maintain at about 1800 cals so try 3 weeks at 2100 and then 2 weeks at 1550. Aim for about 170-190 grams of protein and then adjust fats and carbs when increasing and decreasing calories. I always start with 40% 40% 20% CFP as a suggested base for macros but you may find your protein higher and fats lower on when you're in your cutting weeks.

Eating solid foods will also help you burn more fat as the body takes more energy to digest solids.

Read up on pre and post workout nutrition too. Allan Aragon has a good article in the main nutrition forum which covers what you need. After your weights session you need to provide your body with simple carbs (quantities are debated by different ppl some say 15g is enough so say LBM in grams).

To come up with an overall diet that will optimise muscle growth while keeping you lean you want to base carbs around breakfast and workouts.

Breakfast
15% of your daily intake (DI) carbs (high fibre/low gi)
20% DI protein
15-20% DI fat

Meal furthest from your workout (meal 2) and pre-bed meal (meal 6)
20-25% DI of fats
15-20% DI protein
5% DI carbs (green veg/carbs from dairy if pre-bed)

Meal 2-3 hours pre-workout
15-20% DI protein
35% DI carbs (low-gi/high fibre)
15-20% DI Fats

In workout or split immediately pre-post (LIQUID)
No fat
20% DI carbs (hi GI- sugars)
15-20% DI protein

less than 1 hour post workout (solid meal)
V low fat
25% DI carbs (low-gi/ high fibre)
15-20% DI protein.

Maybe I like maths too much

[Nstrasbu]

WOW! Thank you so much!!! I am going to try what you suggested!