macros/counting calories

[Aftershock9958]

Since I started losing about 5 months ago I've been just gradually changing things as I needed a boost, and now I'm at the point where I believe it's becoming necessary to start planning out meals and counting calories etc.

When you more experienced guys and girls plan, how do you go ahead with it? I can see how to adjust the protein, easily done with a shake, but how do you account for fats and carbs without changing the other values by the food you're eating? It seems like pretty much everything sans protein contains p/f/c, so I'm a little stuck.

I also tend to have the problem of not always having a very set schedule when it comes to sleeping, and that would probably knock off a days eating plan if I plan my first meal to be at 4 and then I wake up at 6, or plan the last meal to be at 5 and then end up not going to bed until 10. (I work the night shift, so I have odd hours).

Help please.

[buddhastalin]

i usually start my food plan with protein like beef, pork, fish, chicken, etc. then add my carbs and see what i have left over for fat. if i need more carbs, i add fruit. if i need more fat, i'll add pb, real butter, real mayo, avocado, egg yolks, etc. really, anything you add that contributes to protein or carbs from your fat won't make that much of a difference due to the higher fat to protein/carb ration. i.e., if i add pb which contains protein/carbs, i'll get my fat intake where i need it and the additional protein/carbs doesn't affect my overall macros much.

also, i wouldn't worry about meal timing for now. just eat the calories you need for a 24 hour period for a few months and you'll still see results.

[BlueFenix13S]

I aim for 25g of complete protein in each meal, so for 6 meals per day I get just about 1g/lb of bodyweight in complete protein. Any other protein from oats or peanut butter, etc, I do not count. I end up with at least 200g total protein at the end of the day.
Then I get my fats, 15g per meal, every meal for a total of 90g of fat each day, 10g coming from a fish oil supplement.
Then my carbs are last. I get 60g starchy carbs for both breakfast and PWO, and 1-2 pieces of fruit at 1 or 2 other meals, and that's about it.
Basically, I find that as long as I get my bodyweight in complete protein and supplement every meal with fat, the calories take care of themselves, I'm never hungry and I'm gaining weight (slowly, but I am gaining).
I know you wanted to know more specific numbers and such, but I figured I'd share how I do it, you might like it.

[FameGirl]

I figure out what protein I'm going to eat, and i hardly eat any carbs during the day except post workout so that's pretty easy, i just keep it as low as possible, but can't avoid it in PB, milk, etc. I just make sure I'm getting the right amount of protein, a small amount of carbs, and fats kinda follow as long as my calories add up.

I used to keep VERY detailed mathematical lists, but now I just know in my head, from weeks of journaling, what i should eat and when. I make sure I get around 200g protein each day, keep it at 1800 cals and i'm set. Great results, less stress. Journaling helped out immensely in the long run.

[LayzieBone085]

I aim for 30g of protein in each meal *taking in about 6-7 meals a day* (I count my PWO shake as a meal* depending on lifting day

other then that i focus on getting a ton of complex carbs for pre/post workout.. these are my bigger meals of the day because my pre-workout is also my breakfast so its essential

i make sure to get at least 60g of starchy carbs from rice or oatmeal pre/post workout and post ill throw in a piece of fruit along with pre so im getting a good 80g of carbs or so

then 3 meals after my PWO meal ill have 30g of protein 40g of carfbs and 15g of fat..

pre bed i keep it to protein + fat.. 40g of protein and 20g of fat or so

make things u like and that are easy
if ur on the go a lot look into WW sandwiches..
pack up tupperawre of chicken/rice/veggies and put some olive oil on top and microwave later

2 simple easy things /meals to consider