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Thread: macro amounts

  1. #1
    capone_22 is offline Junior Member
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    macro amounts

    hey everyone,
    i couldn't really find a specific answer in the searches (maybe my queries are wrong!)... anyways i know the timing and combination of the meals are more important when on a cutting diet but i just need more info on the actual amount of macros. (protein, carbs and fat)

    does this seem right or on pace for an effective cutting diet.
    I know with the protein, it's about 1.5g per lb of bodyweight.

    How much grams should I take in from carbs and fat on training days? (i 'll reduce the amount of carbs and bump the fat on non-training days i guess?)?

    My stats.
    5'9
    180 lbs
    male

  2. #2
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
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    just lay out your meal plan here correctly and your macro breakdown will just fall into place

    DCB

  3. #3
    capone_22 is offline Junior Member
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    Here is the mealplan:

    meal 1 (30 min after cardio)
    - 4 egg whites
    - 3 slices lean chicken bacon
    - 1 tbsp Olive or Flax Oil
    - 1 scoop whey

    47g Protein, 15g Fat

    meal 2 (2.5 - 3 hours later)
    - 1 scoop whey
    - flaxseed (grounded)

    22g Protein, 20g fat

    Lunch (2.5hr - 3 hrs later)
    - 2 lean chicken steaks
    - 1 cup of veggies or salad
    - 1 tbsp of Flax oil

    40g protein, 25g Fat

    Workout ~approximately 2 hrs after lunch

    Post Workout
    - 45g protein
    - 90g dextrose
    **** how do you guys measure the dextrose???? I'm going with a heaping tablespoon @ 10-12g???? does that sound accurate or is there a better way?

    PPWO Meal
    - lean protein source (chicken or beef)
    - 1 cup of rice
    - veggies

    40g protein, 35g carbs

    last meal (2.5hrs - 3 hrs after PPWO)
    - 1 tbsp flax oil or grounded flaxseeds
    - 1 1/2 can of tuna or 2 scoop of whey
    ~50g protein, 20g fat

    Totals: Protein 244g/ Fat 80g/ carbs 115g
    Percentages 976 Protein calories/720 fat calories/460 carb calories
    Protein 45% fat 33% carb 21%

    Does that (percentages) seem about right????
    *** i'm about 176- 180 lbs.

    thanks for the help!

  4. #4
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
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    diet looks real good bro.
    and for your dex, 2 scoops of dex using your whey scooper is about 75 grams of carbs

    DCB

  5. #5
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    whoa ive been using 3 scoops.

  6. #6
    capone_22 is offline Junior Member
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    Cool, thanks DCB for the help...

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