dieting to compete

[josueasaurus]

I plan to compete in the near future. The guy I train with is an old fart. He said I have to track my macros. How do I go about it? I'm 22 184 lbs.

[dragevo]

I plan to compete in the near future. The guy I train with is an old fart. He said I have to track my macros. How do I go about it? I'm 22 184 lbs.

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[deltpecx]

I plan to compete in the near future. The guy I train with is an old fart. He said I have to track my macros. How do I go about it? I'm 22 184 lbs.

You can't get much older that this guy....

[tbrady1pttools]

There are so many apps and program out their that track your macros. I would just google it. I prefer yahoo
keep a journal of everything your eating throughout the day then put it all in at night is the easiest way. I always suggest in using a coach the first time someone competes. Saves so much headache and really is worth the money!

[SDPharma]

Try to follow these steps:

1. Determine your daily calorie needs based on your current physique and fitness level:
Determining Daily Caloric Needs


2. Organize/create a diet that is either at a surplus OR a defect of the calories determined in step 1, depending if you are planning on cutting or bulking. (100-500 deficit OR 200-500 surplus - - you may also do a defect/surplus at a % of your current bodyweight worth in calories per day)


3. Monitor your progress (lifts and bodyweight) and see how effective your deficit or surplus, is. Adjust accordingly and I’d give it a good 3 weeks before assessing and readjusting.


4. Check out the following link and read about basics of nutrition before formulating your plan:
Nutritional Information - The Basics


5. Focus on a training plan that is conducive to your goals (3-5 times per week training program)


6. Aim for 1 gram per pound of bodyweight per day (e.g.. 150lbs = 150 grams of protein per day)


Hopefully this helps!