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zulfthewolf
05-27-2014, 02:30 PM
My first post on here after being a long time lurker. Wonderpug go easy on me. I have browsed through emma's calculating macronutrients thread.
I am using fatsecret to plan meals and calculate macros. I have just finished a dangerous crash diet which brought me down from 75kg to 58kg!. I want to maintain at 58kg till I get my diet figured out
.

These are my stats

Male, 31 years, 169.5cm, 58kg about 18%body fat. I am reasonably active.I jump rope for 20 mins everyday followed by 50x3 push ups, 50x3 sit ups, 10x3 chin ups. I work in the automotive field so I am on my feet from8 to 5 daily. I walk 1 hour every other day from work to home. I plan to join the gym in 2 months time and follow a 5x5 program

Ok...

Iifym calculator calculated tdee at 2044 calories using Katch McKardle method at 18% bodyfat
I want to break down my my macros as follows .8gram protein, .45 gram fat and fill out the rest with carbs
Iifym has calculated my daily macros as 83.7 protein 47.1 fat and 321.4 carbs
How does everything look? I had to remove protein from my lunch in order to meet my protein target for the day. This is my first attempt at this. I dont know how to post the fatsecret food diary on here so I just copied and pasted

My Food Diary
Today, Tuesday 27 May 2014

sodium fat carbs sugar proteins cals
3655 44.66 312.88 36.25 87.2 1943

BREAKFAST 1288 14.85 106.45 28.18 27.86 654

Roti large

340 0.91 39.07 0.20 6.72 185

Poached Egg
2 large
294 9.90 0.76 0.77 12.53 147

Apple
1 large (3-1/4" dia) (approx 2 per lb)
2 0.36 29.28 22.03 0.55 110

Cooked Pumpkin (from Fresh)
100 g
162 1.54 4.83 1.00 0.71 33

2 slices, 80 g
475 1.30 31.00 2.80 6.40 162

Tea with Milk
1 teacup (6 fl oz)
15 0.84 1.51 1.38 0.95 17

Lunch 1086 5.41 104.18 4.11 18.85 530

Mushrooms
100 g
5 0.34 3.28 1.65 3.09 22

Hubbard Winter Squash
100 g
7 0.50 8.70 2.00 40

Cooked Pumpkin (from Fresh)
100 g
162 1.54 4.83 1.00 0.71 33

Brown Rice
1 cup cooked
587 1.74 44.42 0.68 4.99 215

Macaroni
1 cup cooked
325 1.29 42.95 0.78 8.06 220

Dinner 1189 10.07 93.20 2.46 35.96 585

Pick n Pay Light Meat Shredded Tuna in Salt Water
100 g
115 5.50 1.00 22.20 117

Cooked Pumpkin (from Fresh)
100 g
162 1.54 4.83 1.00 0.71 33

Brown Rice
1 cup cooked
587 1.74 44.42 0.68 4.99 215

Macaroni
1 cup cooked
325 1.29 42.95 0.78 8.06 220

Snacks / Other 92 14.33 9.05 1.50 5.05 174

Oil Roasted Cashew Nuts (with Salt Added)
30 g
92 14.33 9.05 1.50 5.05 174

cls91
05-27-2014, 02:52 PM
You shouldn't have to remove protein from your lunch if thats what you want to eat, unless you're really set on hitting that carb number for some reason.

Otherwise, I would personally go with total bodyweight instead of LBM if you're using those numbers. The calories seem a bit low, but it's possible that 2,000 kcal is your TDEE. Mine is around there (I'm very sedentary outside of the gym though)

In terms of your food choices, I'd add some more variety and more vegetables

zulfthewolf
05-27-2014, 10:57 PM
Thanks for the input cls91. I really value it.

What I posted was just my meal plan for one day. I do intend to add more variety in terms of vegetables. I t was my first meal plan. The thing is that I cannot add more protein as my target for the day is met with just the tuna and eggs. I am having 100g tuna for supper and the 2xeggs for breakfast and this fills out my 83.7 proteins allowed for the day.

The only reason I am trying to hit the carb numbers is because of the recommendations of macros from emmas calculating macros thread.

be cool

hwa12
05-27-2014, 11:53 PM
Your protein and fat intake seem low, but perhaps that's because you're basing it off lean mass rather than total mass. I would consider upping both protein and fat slightly, and carbs will drop slightly as a result too.

JasonGiII
05-28-2014, 06:14 AM
TDEE seems low to me. Since you obviously read the stickies, let me take a peek at it.
I like to calculate with Mifflin-St Jeor, since % BF is often times a guestimate.
AT 58kg, 169.5cm and 31years, that gives me a BMR of 1796cals for you.
Now since you seem fairly active (20 min cardio + body weight exercises everyday + walks + work on your feet all day) I would put your activity factor more around 1.7. That would bring your TDEE around 3053 cals. Of course these are estimates. Do you have any idea on what amount of calories you have been cutting your weight?

cls91
05-28-2014, 08:06 AM
Thanks for the input cls91. I really value it.

What I posted was just my meal plan for one day. I do intend to add more variety in terms of vegetables. I t was my first meal plan. The thing is that I cannot add more protein as my target for the day is met with just the tuna and eggs. I am having 100g tuna for supper and the 2xeggs for breakfast and this fills out my 83.7 proteins allowed for the day.

The only reason I am trying to hit the carb numbers is because of the recommendations of macros from emmas calculating macros thread.

be cool

Again, I would use total bodyweight instead of LBM for your protein and fat targets. In regards to carbs, the 'fill your remaining calories with carbs' is a matter of personal preference; its alright to go higher on protein and/or fat instead. The reason why most people prefer carbs is because they're cheaper, tasty, less satiating, and provide lots of quick energy. Experiment; if you find you work better getting as many carbs in as you can (after protein/fat minimums), then keep doing so...but thats not the case for everyone (including me). And you definitely shouldn't avoid a food you want to eat because it will put you above your protein target (if you go to a steakhouse for dinner but you've already hit your protein target, please do not get a salad lol)

And lastly, I understand that this was an example of one specific day of food; but try and keep your tuna intake to 2-3x/week.

zulfthewolf
05-28-2014, 10:52 AM
TDEE seems low to me. Since you obviously read the stickies, let me take a peek at it.
I like to calculate with Mifflin-St Jeor, since % BF is often times a guestimate.
AT 58kg, 169.5cm and 31years, that gives me a BMR of 1796cals for you.
Now since you seem fairly active (20 min cardio + body weight exercises everyday + walks + work on your feet all day) I would put your activity factor more around 1.7. That would bring your TDEE around 3053 cals. Of course these are estimates. Do you have any idea on what amount of calories you have been cutting your weight?

I was cutting at +- 900 cals per day! here is my typical day on the cut.

breakfast 2x provita 44kcal
1 egg 90.1kcal
100g veg 25kcal
total 159 kcal

lunch 2x provita 44kcal
100g veg 25 kcal
fillet chicken 100g 150
total 219 kcal

supper 2x provita 44kcal
100g veg 25
boiled 100g steak 252kcal
total 321kcal

snack 2x apples = 160kcal

breakfast 159 kcal
lunch 219 kcal
supper 321 kcal
apples 160 kcal

total 859kcal per day

I followed this diet to the letter for 2.5 months. My wife hates me, Lost my sex drive completely, hardly energy during the day, felt like a zombie. no energy to play with the kids. glad its over. I did a small refeed for a month by introducing bread slowly adding more protein and a max of 50g carbs per day for the last 10 days of the refeed. and other types of high sugar fruit