Sample diet for "Get Swole" program?

[jkren]

Hey guys! I need some help and opinions on my diet. I'm about to start the "Get Swole" Program on Monday July 1st, and i'm getting my nutrition together for phase one. The program calls for 50% protein, 40% fat, 10% carbs. I've broken down my 6 meals ( 3 solid meals, 3 protein shakes) and it totals below:

Calories: 2,173 (my maintenance cal intake is 1,873)
Carbs: 47
Fat: 115
Protein: 224

Can anyone tell me if they think this is pretty close to the 50, 40, 10? Do you all think the fat is too high or ok where it is? I will be getting my fat from olive oil, whole eggs, and heavy whipping cream! Im hoping to still cut on body fat (high protein, low carb) as i put on lean muscle mass, so if I need to adjust the fat intake I will.

Thanks for any help!

[tara19]

0.83/lb of Protein
0.4/lb of Fat

The rest of your calories can be distributed in whichever fashion you like.
Ratio's are pretty terrible IMO.
I would also be consuming more actual food than shakes but that's personal preference.

Have you read the stickies about nutrition?

[loganhart]

There is no cookie cutter nutrition plan. It's all based on your personal stats and your personally preferences.

Calculate your own macros using a formula from the stickies at the top of the forum.

Eat what foods you enjoy when is convenient to you. 6, 1 or 10 meals a day, it doesn't really matter as long as you hit your calorie limit by the end of the day.

Drop the whole high protein, low carb concept, its junk.

Unless you are a new guy, don't expect to lose fat and gain muscle simultaneously. It doesn't exactly work that way unfortunately.

[Clintw1976]

2173 seems pretty low. You won't get too swole eating that little.

[KobiDC]

What tara said; but IMO - at 200lbs, your maintenance should be higher than 1,873 calories...

[KayPS]

What tara said; but IMO - at 200lbs, your maintenance should be higher than 1,873 calories...

This sounds more like a BMR.

[jkren]

Thanks all for the replies. I'm pretty ignorant to counting calories and working formulas for finding my daily intake and portion sizes for protein/fat/carbs as I've never really focused on this and the formulas are way over my head. I did check out the stickies, and found a link that sent me to another calculator that gave me a cal maintenance of 2728 which seems much better. I'm thinking 3000 cals might be a good start to bulk up yet keep the fat gain to a minimum. I'm 5'10 and currently 200lbs at 21% bf so I still have a quit of fat to lose and muscle to gain. My goal is to eventually be at 175lbs at 8% bf. Right now im trying to pack on more muscle before i strip the fat to single digits.

[ironwill2008]

I'm thinking 3000 cals might be a good start to bulk up yet keep the fat gain to a minimum.

Go with ^^^^this to get started.



One other thought:

*Don't attempt to use ratios or percentages to figure macro amounts. To do so will leave you with too much of some and not enough of another. Use this rule-of-thumb instead:

*1 gram of protein per pound of body weight

*1/2 gram of fat per pound of body weight

*Remainder of daily calorie requirement can then be made up of carbs, more protein, more fat, or any combination of the three that you enjoy.