My nutrition is way off and I need help!

[Jstiles67]

I counted all my calories and have over 1,000 calories to take in including 37 grams of fat and 317 grams of carbs. Not paying attention to this stuff ruined all my efforts the first time but I'm already eating 5 times a day minus a post-workout shake. My goal is to lose at least 15 percent body fat by October while getting as strong as I can. Any ideas on what to do?

[NorthernMusicia]

I counted all my calories and have over 1,000 calories to take in including 37 grams of fat and 317 grams of carbs. Not paying attention to this stuff ruined all my efforts the first time but I'm already eating 5 times a day minus a post-workout shake. My goal is to lose at least 15 percent body fat by October while getting as strong as I can. Any ideas on what to do?

Well to start with you need to educate yourself. 37 gr fat is 333 calories and 317 carbs is 1268, so you're already at almost 1600 calories excluding your post meal shake and your protein? Why are carbs so important to you? Are you unwilling to reduce them? Go to iifym.com and find out what your TDEE and BMR are. Then come back. It seems like you have all the wrong things in mind first and foremost. It may not be that 'not paying attention to these things' isn't the problem you may be paying attention to the wrong things. Are you saying after your fats and carbs you have 1000 more calories to add in?

[Jstiles67]

I was trying to figure out my macros and my math could be off. I know I hit my protein levels great but when it comes to the rest I'm lost. I'm trying to get it right and any help would be great.

[NorthernMusicia]

It's all a relationship. Carbs and fats and proteins vs your activity level. Sent you a PM.

[AlwaysTryin]

I was trying to figure out my macros and my math could be off. I know I hit my protein levels great but when it comes to the rest I'm lost. I'm trying to get it right and any help would be great.

Did you read the stickies?

[AlwaysTryin]

It's all a relationship. Carbs and fats and proteins vs your activity level. Sent you a PM.

Are you cutting still...?

[NorthernMusicia]

Are you cutting still...?

Ha. I keep on having the 'odd meal' that's outside of my calories. I'm knuckling down and getting it over with. I only want about 5 more pounds. Then I'm onto maintenance for a week and then 10% bulk. I'm getting annoyed with my weak resolve. I"m seeing changes in my physique... leaner... but not in my weight. I'm fine with that. Once I see what I want to see, I'm onto the bulk. The weight means nothing to me.

[AlwaysTryin]

Ha. I keep on having the 'odd meal' that's outside of my calories. I'm knuckling down and getting it over with. I only want about 5 more pounds. Then I'm onto maintenance for a week and then 10% bulk. I'm getting annoyed with my weak resolve. I"m seeing changes in my physique... leaner... but not in my weight. I'm fine with that. Once I see what I want to see, I'm onto the bulk. The weight means nothing to me.

Hmm k but you need to bulk ASAP - you need mass

[NorthernMusicia]

Hmm k but you need to bulk ASAP - you need mass

Yeah, I know. If I don't see losses in the next two or three weeks it's onto the bulk regardless. Thanks for your concern. I'm so geared up to bulk. I just have a particular reason for this desire to cut that I am not willing to explain here. If I can't go further with the cut though, I'll be pragmatic and move into the bulk. I can cut once I put on 10 pounds of muscle or so. Cheers.

[AlwaysTryin]

Yeah, I know. If I don't see losses in the next two or three weeks it's onto the bulk regardless. Thanks for your concern. I'm so geared up to bulk. I just have a particular reason for this desire to cut that I am not willing to explain here. If I can't go further with the cut though, I'll be pragmatic and move into the bulk. I can cut once I put on 10 pounds of muscle or so. Cheers.

I would be bulking for 20lbs + before cutting

[Jstiles67]

I read the stickies and Northernmusicia really helped out a lot. Im new to this counting calories and macros and am trying to get it right the first time.

[AlwaysTryin]

I read the stickies and Northernmusicia really helped out a lot. Im new to this counting calories and macros and am trying to get it right the first time.

So you'd know an estimate of calories to consume and macros then

[respawn]

I read the stickies and Northernmusicia really helped out a lot. Im new to this counting calories and macros and am trying to get it right the first time.

did you read post # 1 here? http://forum.bodybuilding.com/showth...hp?t=156380183

have a decent read of it. set aside 15 mins and do the maths as you go. come back with what you come up with and ask for correction or advice. reason for this is you will learn and better yourself for it and you can help others.

[Jstiles67]

I just did all the numbers on my normal diet and added a lot in and came out overloaded on protein, 99 grams short on carbs and 85 grams short on fat not to mention about 400 cal. short. I added food to the diet but the numbers still fall short. I guess what I'm trying to find out is how can I best add in more carbs and fats or is it normal to fall short in those areas when trying to eat clean.

[respawn]

I just did all the numbers on my normal diet and added a lot in and came out overloaded on protein, 99 grams short on carbs and 85 grams short on fat not to mention about 400 cal. short. I added food to the diet but the numbers still fall short. I guess what I'm trying to find out is how can I best add in more carbs and fats or is it normal to fall short in those areas when trying to eat clean.

not sure where your going wrong. did you add up your macro's for your normal diet you eat? can you give an example of how you did this with weight and what type of food. what calorie mark are you aiming for?

lets try this.

assuming you exercise 1.375=Lightly Active (Light exercise or sports 1-3 days a week)
Height---Weight---Age----BMR---------------Activity Factor ----Maint. Cals--------Safe Loss-------Safe Gain
72--------307-------27------2708.572727---1.375---------------3724.2875---------2979.43--------4469.145

now if you exercise more then that let me know and i will re calculate.

you weigh 307lbs
protein for you I would go with about 0.6g per lbs body weight. or count 0.84g per kg LBM you have. But will go with total weight.

Protein 0.6 x 307 = 184g
Fats 0.45 x 307 = 138.15g

this equals up to 1962 calories this allows you to get 1017 calories more from carbs, protein or fats or all of them together. I would go with balance of all and getting them from mainly veggies for fiber.

[Jstiles67]

I already have it setup I just need help choosing good things to add to the diet due to Im already eating a lot to begin with. I just want an idea of what types of food I could add in to get the balance right. I appreciate the help though

[Gxp23]

I already have it setup I just need help choosing good things to add to the diet due to Im already eating a lot to begin with. I just want an idea of what types of food I could add in to get the balance right. I appreciate the help though

Food that contains the calories and macros, its not rocket science, you are 27, I am sure you know what foods are full of what macro, and if not, look at the packaging.

You are allowed to eat food in general, there is no special food that will make things go faster.

[respawn]

I already have it setup I just need help choosing good things to add to the diet due to Im already eating a lot to begin with. I just want an idea of what types of food I could add in to get the balance right. I appreciate the help though

what put me off is when you said your short " 99 grams short on carbs and 85 grams short on fat not to mention about 400 cal" this means your consuming enough protein (184g) and your consuming 53g of fat. this totals 1212 calories minimum your consuming without the excess protein. this is not counting any carbs

so that means your short a total of 1125 calories plus the 400 calories. that totals 1525 calories short? did you take in account of the extra protein and the calories that adds? if your target calories are 2979.43 and you subtract

long story short your not counting something here correctly. this is why I asked how your counting them and the weight.

if you want to get an extra 99g of carbs and 85g of fats. eat some nuts, peanut butter, bread, milk. a cheeseburger. you will get those numbers very quickly I mean my milkshake I made tonight was 1132 calories and I downed that in 2 mins.

[Jstiles67]

The deal is I didn't get overweight to begin with by not eating and eating that much food in a day I guess Im nervous its too much or not the right stuff. Im reading every label and calculating it right but I just find it hard that more food is the answer. Guess I'll have to add it in and find out for sure. Thanks everyone for the help

[respawn]

The deal is I didn't get overweight to begin with by not eating and eating that much food in a day I guess Im nervous its too much or not the right stuff. Im reading every label and calculating it right but I just find it hard that more food is the answer. Guess I'll have to add it in and find out for sure. Thanks everyone for the help

you gained weight because you ate more calories then you expended in energy.

it seems your eating next to nothing right now. i added it up and my milkshake for a snack and was nearly the same amount of calories you said you consumed in a day.

this is why I said weigh what you eat and write it down to give us an Idea. I don't mind calculating it all up for you to see where the problem is. to tomorrow or today write it down and send it to me in a msg if you like. count sauce you use, cordial, cheese toppings, jam, bread, muesli bars, everything. the weight and if they have a nutrition table on it count the macro's for the weight you eat. but from what you have told me your eating very little when before you said you are finding it hard to find things to eat its not adding up and I have asked questions and you avoid them which to me tells me you are not sure what your doing or you think you know what your doing and feel you shouldn't be questioned on it.

[Jstiles67]

I counted it all out and right now am sitting at 2584 cal including 300 grams of protein 181 carbs and 35 grams of fat. They way I understand it is 1 g of carb and protein equals 4 calories and 1 gram of fat is 9 calories. The person who helped me with this setup suggested 3000 calories with 200 g protein 280 g of carbs and 120 grams of fat.

[respawn]

yep thought it wasn't being counted properly

thats really such little fat. u don't eat many eggs, butter, oil for salad dressings, meat?

[iamtybaby]

what put me off is when you said your short " 99 grams short on carbs and 85 grams short on fat not to mention about 400 cal" this means your consuming enough protein (184g) and your consuming 53g of fat. this totals 1212 calories minimum your consuming without the excess protein. this is not counting any carbs

so that means your short a total of 1125 calories plus the 400 calories. that totals 1525 calories short? did you take in account of the extra protein and the calories that adds? if your target calories are 2979.43 and you subtract

long story short your not counting something here correctly. this is why I asked how your counting them and the weight.

if you want to get an extra 99g of carbs and 85g of fats. eat some nuts, peanut butter, bread, milk. a cheeseburger. you will get those numbers very quickly I mean my milkshake I made tonight was 1132 calories and I downed that in 2 mins.

What was in your shake, if u don't mind sharing...looking for new ideas

[respawn]

What was in your shake, if u don't mind sharing...looking for new ideas

2 whole bananas
3 scoops of banana whey
100g ice cream
500ml full cream milk.
about 8 g psyllium husk

tastes delish. I like boost juice so try make my own

[Jstiles67]

I eat 8 oz chicken with dry seasonings twice a day or 8oz lean turkey burger and three eggs for breakfast. No dressing for vegetables and no margarine. I use olive oil to cook my eggs with but that's it.

[respawn]

I eat 8 oz chicken with dry seasonings twice a day or 8oz lean turkey burger and three eggs for breakfast. No dressing for vegetables and no margarine. I use olive oil to cook my eggs with but that's it.

if you want some more fat why not eat some steak or make meat patties with beef? put butter on your bread for your burger. maybe replace some chicken for some beef which may lower your protein since you said your eating too much and replace it with another meat.

[JasonDwarika]

As said 35g of fat is way to low for a 300lb man! You should be looking at something more than double and more omega 3 fats for sure.