macro help for a numbtie !

[emillou]

Hello to all out there. Can someone please do the math for me regarding my macros ? ive tried, believe me ive tried as soon as i think i'm sorted i read another article and BAMN back to the drawing bored. To cut a long story short was training for 4years, got in good shape without eating clean really just healthily, gave up training for 18mths ( family probs ) but been back and hitting the gym hard, eating super clean since xmas. Now, i'm comming on a treat (i'm guessing with muscle memory and all ) all the info i can get on macros begin with how much weight i want to loose....i dont, i want to gain muscle and thats heavier, Yeh?...... So up to now ive been eating 5/6 meals daily, 6Ltrs water, a typical day is :-

Meal 1 1/2 cup oats, 1.5 scoop P.P, few berries, flax oil
Meal 2 3 eggs/ 1 yolk scrambled with cottage cheese, 1 slice WM bread
Meal 3 3oz tuna, green beans, salad, olive oil dressing
Meal 4 3oz chicken, sweet pot, fibrouse veggies, flax oil
Meal 5 same as meal 3
Meal 6 protein shake/ piece fruit/ tsp PB ( usually PWO )

My stats are 119lb, 5FT 5", 17% bf, 37 years young
Bi 11.5
chest 36
waist 26
hip 34
thigh 19
calf 12

if i knew what macros/ grams per meal i should be getting it would help ammensly at the moment i'm guestamating !! Anyone who has similar stats please reply i'd love to do a figure comp before i turn grey !!!!

[Megin]

Can someone please do the math for me regarding my macros ?

Meal 1 1/2 cup oats, 1.5 scoop P.P, few berries, flax oil
Meal 2 3 eggs/ 1 yolk scrambled with cottage cheese, 1 slice WM bread
Meal 3 3oz tuna, green beans, salad, olive oil dressing
Meal 4 3oz chicken, sweet pot, fibrouse veggies, flax oil
Meal 5 same as meal 3
Meal 6 protein shake/ piece fruit/ tsp PB ( usually PWO )

Oy! Fairly difficult...


The 'macros' are usually on the lables- and I can not see your lables (ie: I don't know what is in your protein shake)


You could try to plug that into www.fitday.com
That should give you a good estimate

Your meals look pretty good though...as well as your stats

Congrats!!

[emillou]

Hey Megin thanx for reply, i know i'm asking a lot but i cant get my head around the figures. Ive tried the fit day thing but i'm from England and a lot of the foods just arn't on ect i know you can personalize foods ive tried but the nutrition info fitday requires, just arn't on the food labels i buy. I use the bodyfortress whey P.P it has per serving 22g :- 82 cals
16.6g pro
1.4g carbs
1.1g fat

Any input you can give me will be much appreciated.

[Megin]

Humm...well, I plugged it in and it comes out to roughly:

source grams cals %total
Total: 1726
Fat: 62 557 34%
Sat: 9 84 5%
Poly: 6 53 3%
Mono: 25 221 13%
Carbs: 148 485 29%
Fiber: 26 0 0%
Protein: 151 604 37%
Alcohol: 0 0 0%


It didn't copy very well, and its not exact- but it should be pretty close

[lea869]

also, www.nutritiondata.com is a good site.
just more info for ya