help- impossible to make a diet!

[nirish_mark20]

yo guys

im doing a big diet in the new year and have my macros all sorted. my problem though is trying to know how much of what to eat to make sure i dont go over my macros or dont get too little of sumthing

my diet is as follows:

meals 1-5
50g Protein; 50g Carbs, 9g Fat
Meal 6
50g Protein; 15g Fat

its making up the diet and knowing what foods to eat that i really struggle with

can anyone give any help to me with this

thanks

[perfectbeast2001]

http://forums.steroid.com/showthread.php?t=254319

has a couple of my diets in there. They have cals and complete macro breakdowns for each food group and meal. That may give you some idea.
Other than that go to www.calorieking.com/food/ and that will tell you exactly what is in a chosen ammount of food.

[audis4]

what are your current stats?

plug those into the harris benedict formula to figure out your maintenance cals and either add or subtract to cut or bulk.

[*Narkissos*]

How 'impossible' can it be to go to calorie-count.com or one of the other numerous sites and to calculate portion sizes based on your needs?

All it takes is a calculator.

Jeez.

[nirish_mark20]

yeah i no that all it takes is a calculator man, but its hard to get the right amounts of everything if there is more fat in a food than u expected, and by cutting that down, u reduce some other macro, like the protein

like oats, more carb based, but its got some fat and a gd bit of protein. then whey shakes, have fats and carbs in them which add up as well, surely u cant find this all so 'simple'?

[nirish_mark20]

cheers for the input perfect beast, tho in ur thread that u gave me the link to, ur diet is generalised into the likes of 'lean protein' but dont u consider the fats that come into play there?

[perfectbeast2001]

cheers for the input perfect beast, tho in ur thread that u gave me the link to, ur diet is generalised into the likes of 'lean protein' but dont u consider the fats that come into play there?

you are looking at the wrong bit, browse down the page to the multicoloured diets (there are a couple of them) they include all food groups and macros.

[*Narkissos*]

yeah i no that all it takes is a calculator man, but its hard to get the right amounts of everything if there is more fat in a food than u expected, and by cutting that down, u reduce some other macro, like the protein

like oats, more carb based, but its got some fat and a gd bit of protein. then whey shakes, have fats and carbs in them which add up as well, surely u cant find this all so 'simple'?

Yes actually i do.

sample meal.

e.g. I'm looking for 30 gr of protein per meal; 30 gr carb; and 5 gr fat per meal.

First, decide what food choices will fit into your diet. Low fat carb source; low fat protein sources; and clean fat sources will make it easy to combine macros.

I go to calorie-count.com and look for my carb source.

Serving size of oats = 1 cup (156 gr) = 10.8 gr fat; 103.4 gr carb; 26.3 gr protein for example.

Whip out the calculator to establish the exact serving size.

Or a common sense approach would be to review your carb goal... and the carb total of the serving size and divide it to reach a serving size that'd be inline with yoru goals.

e.g. 1/4 cup by the above macro units would take you down to: appr. 25 gr carbs; appro 3 gr fat; appr. 6 gr pro


Next you go back to the main page.. to select your protein source.

1 scoop whey's macros are: 2.0 gr fat; 3.0 gr carb; 23.0 gr protein.

There.. you have a complete meal based on your macro requirements.

Add a cup of green vegetables (this'd add a negligible amount of carbs + fiber and minerals/vitamins)

And there.. you have a meal.

Repeat the process for 6 meals and you have your diet.

C'mon man.

All it takes is you being willing to invest the time in your self.

You were already given macros from your other thread... Can't you take the 15-30 minutes to plan your own diet?

Narkissos

[nirish_mark20]

yes i can, but i dont particularly want to be measuring 65.498076493743g or oats out each day, or even 66g or 67g a day. it might not be a lot, but the different would surely add up

anyways, iv got a diet sortd ( i think) except for one meal, will i post it?