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boxinggsxr
01-02-2012, 09:16 PM
So with the help from some people from here i got my macros and micros down and played with my meal plan after testing it out a lil bit and got off it for a few days to see if i could feel a difference and WOW. I can clearly tell the difference from when i'm eating enough or eating the wrong foods so this is what i've got that i'm going to stick too now until i lose more bf. What do you guys think?


CAL., FAT, CRB, PROTN
5egg white--- 85g , 0.2g, 0g, 18g
1 whle egg--- 70g, 5g, 0g, 6g
total 155g, 5.2g, 0g, 24g

1cp oatmel 300g, 6g, 54g, 10g
2 scp OptNut 240g, 2g, 6g, 48g,
daliy total 695g, 13g, 60g, 82g

3 beef tab 24g, 0g, 0g, 6g
1cp rice 640g, 0g, 144g, 12g
8oz chickn 240 6g, 0g, 48g
totaling 1599g, 19g, 204g, 148g

6oz beef 435g, 33g, 0g, 31.5g
cp brochuli 75g, 0g, 12g, 6g
2sp opt nut 240g, 2g, 6g, 48g

for a daily total of 2349g cal, 54g fat, 222g carbs, 233g of protein

my macros are 2361g cal, 90g fat, 137g carbs, 200g protein ..
So im under my calories a tiny bit, i didnt wana go over 60g fat, and im really over my carbs and a bit over protein...what do you guys see i can adjust if anything you think would benefit me better let me know? I also like to switch the 6oz beef patty for fish but thats only 3 days a week m,w,f to change it up a bit. Thanks

boxinggsxr
01-03-2012, 07:14 AM
any thoughts or comments
should i cut my carbs down a lil?

WonderPug
01-03-2012, 07:23 AM
for a daily total of 2349g cal, 54g fat, 222g carbs, 233g of protein
Your intake of dietary fat is acutely deficient. Intake of CHO is a matter of preference. You're consuming sufficient protein.

What is your estimated BMR and TDEE?

mhovanes21
01-03-2012, 09:12 AM
I seem to have the same problem regarding not having enough fats. I kept track of my foods a couple days ago for the first time in a long while. I was on no specific diet, just simply eating typical foods and consciously maintaining smaller portions..I ended up with 40g fat, 256g carbs, 187g protein with 2105 calories. I'm actually having a hard time trying to ADD fat into the mix.

boxinggsxr
01-05-2012, 08:20 PM
bmr is 1967
tdee is 2951
I was reading up on kris gethin's 12 wk hardcore nutrition plan and a few others and alot of the ones i saw and read up on had very little grams of fat. I wasnt sure because most of them were 12wk programs and to see results in that amount of time would cause for such a low number of grams of fat? My overall goal is to drop my bodyfat to around 10% or under.

boxinggsxr
01-06-2012, 09:13 PM
I still dont seem to understand how fats are good for losing weight? wouldn't you cut them out to a minimum whats the difference in the nutirtion programs that are on the 12 week programs than what is calculated in tdee

tsrobfl
01-06-2012, 09:33 PM
I still dont seem to understand how fats are good for losing weight? wouldn't you cut them out to a minimum whats the difference in the nutirtion programs that are on the 12 week programs than what is calculated in tdee

fats do not make you fat, excess calories do. Fat is an essential macronutrient that is necessary for proper hormone production, sanity, mood, and optimal body functionality. A lot of the 12 week programs are "crash" diets that can have a negative impact on your metabolism and body. You WILL lose weight is you eat a diet at a moderate caloric deficit composed of proper macronutrients. Basically, drop your carbs and up your fats and you will be good.