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View Full Version : Someone please help me with cals marcos, feel a little hopeless



azyzzam
11-03-2014, 11:45 AM
I posted before but really really need help

I've lost and gained the same 20 pound like 4 times over the past year. It's crazy. And I can very easily, I only do 900 or 1000 cals including just 140-150g protein and 20-30 g fats and the rest broccoli or spinach.30 min cardio everyday. Then I get hungry and binge and gain it all back because I just eat everything in sight for like a week. In the past 1600 and 1500 cals have worked to lose one pound a week, but then I got scared when I gained 5 pounds from vacation and not working out and eating bad then I got scared and lowered it down to 1000 after trying lyles psmf protein fast so many times. I get confused on how many carbs and how much fat. If I should have more fat and less carbs or the other way around.

I'm trying to lose some bodyfat, roughly to 125 pounds but I don't really care about that number right now.

I calculated 1659 cals using the bodybuilding stickie and around the same from the iifym but someone please please please do it for me because otherwise I just keep over analyzing it.

It's a favor I know but I really appreciate it. I'm not new to lifting, but just horrible at dieting and eating right. I need something to stick to and I have that stupid idea 1000 cals will work quick. And it does but not in the long run. And I'm carbphobic, it's dumb I know

I'm 5'6'', 145 pounds, sedentary lifestyle. Lift 5x a week and I'll do 20-30 min cardio

Around 30 percent bodyfat. Idk if this helps but bench (not 1rmx, just 10-12 reps) is 75 lbs, leg press is 310, working on bb squat but hack sqt is 110, bicep curls 22 lbs each arm etc


Thank you so much <3

gbullock32
11-03-2014, 12:09 PM
If you are too lazy to do the work yourself on calculating your calorie and macro needs, why should we believe you would have the commitment to do anything with the information we could give you?

Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showthread.php?t=156380183
http://forum.bodybuilding.com/showthread.php?t=136691851
http://forum.bodybuilding.com/showthread.php?t=129523333

Once you have done that select a proven beginner routine, these are made to give the best results, some good routines would be- Starting Strength, BabyLover's Starting Strength, AllPro's Beginner Routine, StrongLifts 5x5, IceCream Fitness 5x5, Fierce 5, or Coolcicada's Push/Pull/Legs.

Read into those and pick the one you like best.

azyzzam
11-03-2014, 12:13 PM
If you are too lazy to do the work yourself on calculating your calorie and macro needs, why should we believe you would have the commitment to do anything with the information we could give you?

Start with nutrition- learning the basics about calorie and macro/micro nutrients and how they will help you reach your goals, read-

http://forum.bodybuilding.com/showthread.php?t=156380183
http://forum.bodybuilding.com/showthread.php?t=136691851
http://forum.bodybuilding.com/showthread.php?t=129523333

Once you have done that select a proven beginner routine, these are made to give the best results, some good routines would be- Starting Strength, BabyLover's Starting Strength, AllPro's Beginner Routine, StrongLifts 5x5, IceCream Fitness 5x5, Fierce 5, or Coolcicada's Push/Pull/Legs.



Read into those and pick the one you like best.


Thanks so much!

I'm really not lazy or lacking commitment. I could easily calc them myself but I'm asking for help in it because it's too much for me.

I keep changing it from 1.2 G protein to 1.0 to 1.5g, I just can't make up my mind. I know it doesn't even matter that much, but still.

gbullock32
11-03-2014, 12:18 PM
Thanks so much!

I'm really not lazy or lacking commitment. I could easily calc them myself but I'm asking for help in it because it's too much for me.

I keep changing it from 1.2 G protein to 1.0 to 1.5g, I just can't make up my mind. I know it doesn't even matter that much, but still..6 grams of protein per pound is the minimum.

You can calculate it yourself, assuming you passed elementary school level math. If you could easily calculate it yourself than do so- we will help with any specific questions but we will not hold your hand.