Macro Math

[JTrip1]

How do you exactly calculate the math for diet planning w/ macros (??/??/??).

What are guys sticking with?

40/30/30
50/30/20
etc?

[LayzieBone085]

Originally Posted by JTrip1

How do you exactly calculate the math for diet planning w/ macros (??/??/??).

What are guys sticking with?

40/30/30
50/30/20
etc?

fitday.com it does all the calculatoions for you

and dont stick to macros.. first get ur calories down which is most important. Sometimes if people tend to stick to macros more then trying to figure out how many calories they need they will under eat.

And all macros are going to differ from person to person, everyone has a different body and it reacts differently, some people need more carbs, some people are very carb sensative. You have to figure out what works best for you and what your body needs.

Simple rules to follow are 20% at least of fat in the diet regardless
1g of protein per lb (if not a lil more)
Rest up in the carbs

that seems to work well for most people. But these are all general suggestions

here is a simple one

a 2000 calorie diet
20% Fats

2000 x. 2 = 400 calories / 9calories per g = 45g

[Ryan314]

Depends on the individual and their goals.

[JTrip1]

Here is a post that hopefully you guys can take a quick look at and throw some critiques around at me.....

Check out the attached file...

Info:
22y Male
5' 11"
225 lbs
20% +/- BF

Short Term Goal: Cut w/ minimal lean loss (obviously)

[JTrip1]

Anyone Please....

[nickdow]

You're going to be struggling with your calories so low. Figure out what maintenance for your weight is and go about 500 under that. I don't imagine you will be getting good workouts with a 22k cal diet.

Seriously, sign up to fitday and start entering your foods. I've been updating daily since last march and it becomes a simple routine. Once you have all your foods in there it takes 2 minutes a day to do. Well worth it for the peace of mind that you're feeding yourself right.

Oh and that diet you posted will last one week tops. There's no way to stick to something so boring for long periods. You will need to switch things up to be consistent. Again fitday makes it way way way easier.

Did I mention Fitday?

[LayzieBone085]

8:00am - Awake
Meal 1: 1 Cup Oatmeal / 1 scp whey
(+ Pak Multi / Flax Oil / Fish Oil / Grape Seed)

good fats, pro, and carbs if you can deal with extra calories try some fruit on ur oats

10:30am maybe ad some healthy fats (almonds) or make a whole wheat sandwich
Meal 2: 1can Tuna / 2 slices fat free cheddar (melt)

12:30pm good meal here hits all ur macros
Meal 3: Wheat Bread / Chicken Breast / Lettuce / Onion / Tomato
(+Flax Oil / Fish Oil / Echinacea/Taurine)

2:30pm add some more carbs here such as some rice and veggies
Meal 6: 1can Salmon

4:30pm i know this is pre-workout but this is a time to really get some more carbs in here .. have another banana or have 1/2 cup of rice with this
Meal 4: 8oz Venison / Banana

6:00pm +/- (WORKOUT)

Post Workout again more carbs in this drink .. many suggest a 2:1 carb to protein ratio PWO ... try oats, honey, dex, malto, are among some of the few
(6:30pm - OFF DAY)
Meal 5: Protein Shake / 10g glutamine / Banana
(+ Digestive Enzymes)

8:30pm PWO meals should comrpise a good deal of complex carbs .. u should really read up on Pre/Post Workout nutrition.. read the article in my signature by alan aragon
Meal 6: Chicken Breast / Veggies
(+Flax Oil / Fish Oil / Grape Seed)

10:30pm - Sleep get some healthy fats before bed
Meal (pre-sleep): 1/2 cup Cottage Cheese

You should really read the proper pre-post workout nutrition article in my signature by alan aragon.. u lack there very very bad..

most of ur meals in the morning are great and balanced.. but you could deal with some of the suggestions in bold depending on what you want to fix ur macros..

i would also strongly suggest a good fat source before bed regardless if you have a casein protein or a lean protein to help slow down the digestion while resting

[JTrip1]

Revised daily meals........