Help with nutrition (confused after research)

I've been working out for about a year. More seriously for the past 4 months. I've also decided to consult a trainer and have recommendations on macros. So far this is what she recommended me:

3036 calories/day
493 grams of carbs (not reached at the moment. I can get about 250 in a day)
50 grams of fat (I reach and exceed this by getting about 60-80 grams in day)
151 grams of protein (I reach this almost daily)

I weight 158 lbs and have a 15.3% body fat percentage.

Now, I find that the carbs are very high for me and I just can't see how to achieve them without having even more fat in my macros. My question is what can I eat carb wise to stay in these numbers (not bust the fat macro). Also, is it bad for me to exceed in fat? Lately I had to loosen my belt a bit (muscle gain or fat gain!?)

Thanks in advance and Happy New Years!

Read the stickies. There are protein and fat minimums. Set a calorie goal, get your protein and fat minimums, and get the rest of your calories from any combination of protein/fat/carbs. If your waist is enlarging you are gaining fat. You may also be gaining muscle, but you are definitely gaining fat.

I've read some stickies. I still don't get the macros thing completely. You say that I should get my protein and fat minimums. I got that. Thing is can I exceed the fat because I can't achieve the full carb minimum? Also, why am I gaining fat? I do understand a bulk causes that, but I don't want to go back to having a fat excess.

Sorry, I meant the protein and fat minimums in the stickies, not what your trainer says. There is no carb minimum typically. How quickly are you gaining weight?

The weight thing I am not sure. I was 150 lbs sometime in september. Now I am 158 (if not more). I will check my weight tomorrow.
I lift the hardest I can. I definitely see a difference in strength and bodily changes. I just don't want to end up more fat than muscle.

I'll go read those stickies.

[QUOTE=Grassmonster;1569984401]I've read some stickies. I still don't get the macros thing completely. You say that I should get my protein and fat minimums. I got that. Thing is can I exceed the fat because I can't achieve the full carb minimum? Also, why am I gaining fat? I do understand a bulk causes that, but I don't want to go back to having a fat excess.[/QUOTE]

There is no such thing as a "carb minimum." Carbohydrate intake is user dependent and not a necessity for health/function as fat and protein are. There's also no such thing as a fat or protein maximum. You really need to read the stickies, this is basic stuff that's explained very well in those threads at the top of this forum.

[QUOTE=rhadam;1569987621]There is no such thing as a "carb minimum." ... You really need to read the stickies, this is basic stuff that's explained very well in those threads at the top of this forum.[/QUOTE]This ^^^^.
[quote]I weight 158 lbs and have a 15.3% body fat percentage. [/quote] How are you getting this body fat percentage? If you are using a BIA scale, those things are terribly inaccurate and are little more than expensive toys when it comes to body fat.

I am working on reading a bunch of those stickies. I find all this information hard to understand, but I'll get it after reading more and asking questions.

The body fat is calculated with an in body machine.

[QUOTE=Grassmonster;1569986311]The weight thing I am not sure. I was 150 lbs sometime in september. Now I am 158 (if not more). I will check my weight tomorrow.
[b]I lift the hardest I can.[/b] I definitely see a difference in strength and bodily changes. I just don't want to end up more fat than muscle.

I'll go read those stickies.[/QUOTE]

You need to be following a well designed lifting routine. Fierce 5 is a good one.

This is the sticky you need to apply: [url]https://forum.bodybuilding.com/showthread.php?t=173439001&page=1[/url]

[QUOTE=Grassmonster;1569990181]
The body fat is calculated with an in body machine.[/QUOTE]

I would ignore the results of that. We have no end of problems with people being mislead by those things. Forget that number, just use your weight, your waist circumference and general level of strength as guides to progress.

Thank you all for you great answers. Very helpful. I will keep doing research on my own for the macros.

As for training, I've already got a line of exercices I do. I'll still take a look at fierce 5 and see if I could implement it to my training routine.

Next time I see my chiropractor I'll get him to do my BMI the good old way; with no machine.

You can measure your own BMI; you only need your height and weight. It unfortunately is not a great indicator of health for various reasons.

You can upload a picture to your bodyspace and get general advice if you are in a good position to cut or bulk.

I see no possible reason why your trainer would tell you to eat nearly 500 grams of carbs and only 150 protein/50 fat. Not to mention it would be hard to fit those 500 grams of carbs into just over 3k calories. I’d recommend just using an online calculator based on TDEE and you’ll probably come out with macros that are easier to hit. For example: around 60 fat, a little higher on protein around 180, and around 300 for carbs with the same calorie goal.

[QUOTE=Grassmonster;1570029191]Thank you all for you great answers. Very helpful. I will keep doing research on my own for the macros.

As for training, I've already got a line of exercices I do. I'll still take a look at fierce 5 and see if I could implement it to my training routine.

Next time I see my chiropractor I'll get him to do my BMI the good old way; with no machine.[/QUOTE]

Do Fierce 5 as written. A program is more than the sum of its parts, if you pull it to pieces, it will not be as good. Don't get wedded to your initial ideas on what a workout routine should look like - it's better to rely on the experience and knowledge of someone with many years under their belt - i.e. the guy who wrote F5 for example.

BMI is just as useless because it doesn't take body composition into account. Re-read what I said earlier.

There are plenty of carb sources with little fat to no fat. Honey, agave, fruit, jasmine rice, juice, the list goes on. Or buy a carb supplement :)

PM me if you need additional help!

Here are some pictures.

I checked out fierce 5. I'd like to stay with my workouts. I've met with trainers and got explanations on exercises that I wanted to do to get the strength I want. I do trap bar, squats, hammer curls, curls, killer 21's, leg press, chin ups, dips, push up, abs and quite a few more exercices depending on what I am working on during a workout. With these exercices I aim to go up in weights gradually. I can see results with my strength.

I weight 160 lbs.I was 158 in early December. So, weight wise I am okay (I think). I'll do a BMI this week also.

*Sorry for side pics. Not sure why that happened. Still checking out how to use my body space. Atleast you got pics.

You're underestimating the importance of following a well designed routine with scheduled progressive overload.

I doubt you'll get the results you're looking for on your own DIY routine.

Also, at your current body fat level (closer to 20% than to 15%) you shouldn't be consuming 3000 calories.

I'll recheck my TDEE.

As for my routine... Would it be helpful to write it up here and get some input? I do quite a bit of exercices and I really like them and want to keep doing them and each is dedicated to a body section.

[QUOTE=Grassmonster;1570174231]I'll recheck my TDEE.

As for my routine... Would it be helpful to write it up here and get some input? I do quite a bit of exercices and I really like them and want to keep doing them and each is dedicated to a body section.[/QUOTE]Do as you want. If the only way you'll lift is to "really like them and want to keep doing them", then go ahead. But odds are astounding that "you're way" is wasting some level of time and effort versus a good balanced novice routine with written progression and de-load schemes. (You're statement that "With these exercises I aim to go up in weights gradually" is an indicator that you have no real progression scheme.)

Personally, I'd rather get max results for my efforts, but it's your call. I won't be surprised - if you're one of the guys that actually sticks with it - for you to come back bemoaning lack of progress in 6 to 9 months. But good luck.

[QUOTE=Grassmonster;1570174231]I'll recheck my TDEE.

As for my routine... Would it be helpful to write it up here and get some input? I do quite a bit of exercices and I really like them and want to keep doing them and each is dedicated to a body section.[/QUOTE]

Probably not - because I would put money on it not being as good as a ready made routine like Fierce 5.

Don't get too attached to your routine, do one that was designed by an expert and benefit from their years of experience and knowledge.

[QUOTE=CommitmentRulz;1570175001]Your statement that "With these exercises I aim to go up in weights gradually" is an indicator that you have no real progression scheme.

Personally, I'd rather get max results for my efforts, but it's your call. I won't be surprised - if you're one of the guys that actually sticks with it - for you to come back bemoaning lack of progress in 6 to 9 months. But good luck.[/QUOTE]

This ^^^.

The fact that you mention two variations of biceps curls as third in your list is another red flag.

The exercices that I mentioned are not done in that order. I actually take the time to do a lot of research online and on Youtube (I use my good judgement making sure it isn't junk videos). I also had a few sessions with a trainer to see what exercices that I could do. I got this routine going and I keep track of weights. I don't just go to the gym and screw around for an hour. I give it all I got. The thing is there is SO much information on how to workout on which exercices to do and not, etc that it gets conflicting

When I say gradually = i add 5 lbs-10 lbs every week or two. Each time I do an exercise I am at my max performance. I make sure to lift the most I can in a safe way to not get any injuries.

When I say enjoy = the infamous love/hate relationship at a gym. I want to do the exercise, but while I do it I get the burn, the pain afterwards, etc.

The variation of curls is done on the same day.

[QUOTE=Grassmonster;1570356481]The exercices that I mentioned are not done in that order. I actually take the time to do a lot of research online and on Youtube (I use my good judgement making sure it isn't junk videos). I also had a few sessions with a trainer to see what exercices that I could do. I got this routine going and I keep track of weights. I don't just go to the gym and screw around for an hour. I give it all I got. The thing is there is SO much information on how to workout on which exercices to do and not, etc that it gets conflicting

When I say gradually = i add 5 lbs-10 lbs every week or two. Each time I do an exercise I am at my max performance. I make sure to lift the most I can in a safe way to not get any injuries.

When I say enjoy = the infamous love/hate relationship at a gym. I want to do the exercise, but while I do it I get the burn, the pain afterwards, etc.

The variation of curls is done on the same day.[/QUOTE]

Yep; yt is a great place to do 'research.' You should be jacked in no time.


Good luck meeting your fitness goals for 2019.

[QUOTE=ironwill2008;1570357061]Yep; yt is a great place to do 'research.' You should be jacked in no time.


Good luck meeting your fitness goals for 2019.[/QUOTE]

Is this a form of sarcasm?

[QUOTE=Grassmonster;1570357871]Is this a form of sarcasm?[/QUOTE]

Likely yes, because you state you do a lot of research on YT and there is a lot self proclaimed nutrition gods on there that spew out a lot of nutritional bullchit

If you want more accurate science based nutritional info read articles/etc from Alan Aragon, Brad Shoenfeld, Stu Phillips, Jorn Trommelen etc

[QUOTE=boo99;1570359691]Likely yes, because you state you do a lot of research on YT and there is a lot self proclaimed nutrition gods on there that spew out a lot of nutritional bullchit

If you want more accurate science based nutritional info read articles/etc from Alan Aragon, Brad Shoenfeld, Stu Phillips, Jorn Trommelen etc[/QUOTE]

I get what you say. I am aware of the corny videos like instead of eating breakfast drink water and other stupidity. I'll go there to see how to do certain exercices correctly and I make sure that the person showing them is known in the fitness world and has a good reputation.

Thank you for the names, I'll go read up on them.

[QUOTE=Grassmonster;1570360871]I get what you say. I am aware of the corny videos like instead of eating breakfast drink water and other stupidity. I'll go there to see how to do certain exercices correctly and I make sure that the person showing them is known in the fitness world and has a good reputation.

Thank you for the names, I'll go read up on them.[/QUOTE]

There are some YT vids that show proper exercise form, alternatively you could look on this site, which I've used extensively before

[url]https://exrx.net[/url]

Thanks! This is great help!