macro adjustment

[danlickalotapus]

22 yo
5''9
175 ,
bf i suspect 12 -15 and rising
last few weeks noticed my abs starting to dissapear , i think my diet is a little carb heavy the current macro split i aim for is 60 c/20 p/ 20 f about 3000-4000 cal a day

i have a fast metabolism and on my feet all day at work
was thinking of dropping my cal down to about 3000 and changing the macros abit



was thinking a split of c 40/p50/f10 how does that sound? any pointers , just want to see my abbs again when relaxed , dont wanna go below 10%

[danlickalotapus]

also i drink about 2l of milk a day should i switch to light milk or cut it out completely?

[--->>405<<---]

22 yo
5''9
175 ,
bf i suspect 12 -15 and rising
last few weeks noticed my abs starting to dissapear , i think my diet is a little carb heavy the current macro split i aim for is 60 c/20 p/ 20 f about 3000-4000 cal a day

i have a fast metabolism and on my feet all day at work
was thinking of dropping my cal down to about 3000 and changing the macros abit

3000-4000 is a big difference.. looks to me if u "think" thats ur range that ur not keeping track.. thats prob #1 IMO.. and yes 60% carbs seems too high.. ur tdee is @2800.. why not go 40/40/20 @3300 and see how u do?


was thinking a split of c 40/p50/f10 how does that sound? any pointers , just want to see my abbs again when relaxed , dont wanna go below 10%

also i drink about 2l of milk a day should i switch to light milk or cut it out completely?

66+ oz milk per day is a lot of sugar.. mite be the main culprit.. id drop it altogether for a few weeks as well

[danlickalotapus]

''3000-4000 is a big difference.. looks to me if u "think" thats ur range that ur not keeping track'' i do calculate it but not every day , my serving sizes vary abit as i dont weigh every meal , so theres a bit of variation,

thanks for the tips , make some adjustments and let you know how i go , just got some before pics,il post up the before and afters in 8 weeks, might help me keep motivated abit

[danlickalotapus]

ok 405 just spent all morning putting together my new diet plan , i realise now how flawed my diet was , so here it is

6 meals 550cals per meal , 55c/55p/13f
meal 1 ,1 cup oats 54c 10p 5f
35 gram wpi/wpc protein 35p
200ml lite milk 6c 6p 2f
10 g almonds 2p 5f

60c 53p 12f
meal2 70g uncooked rice 56c 8p
(i cook it , its how i measure it)
180g chicken breast baked 50p 5f
6g olive oil 6f
1/2 cup brocoli 7c
63c 58p 11f

meal 3 400ml lite milk 20c/12p/8f
100ml eggwhites 10p/
25g protein 25/
1 tub lite yoghurt 9p/2f
45g rice uncooked 35c /2p
1/4 cup veges 2c
total 57c/53p/10f

meal4 100g fish 30p/
5ml olive oil /5f
1 cup oats 54c/10p/5f
15g protein 15p
100ml lite milk 6c/3p/2f
total 60c/58p/10f

meal5 kangaroo steak 200g 2c/44p/2f
70g uncooked rice 56c/8p
10ml olive oil 10f
total 58c/52p/12f

meal 6 50g oats 40c/4p/2.5
300ml lite milk 15c/10p/4f
100ml eggwhites 10p/
25g protein 25p/
total 45c/ 49p,6.5f

so all up 343c/320p/61f which equals 3,200 cals

so i realise theres no fruit in this diet , i will add it in on other days , i left them out because i just wanted to get something together for monday

[danlickalotapus]

can i use maltodextrin as a carb source sometimes?

[Back In Black]

can i use maltodextrin as a carb source sometimes?

Is there any reason why you would want to do this?

[danlickalotapus]

Sometimes I have to eat on the go at work and would be much more convenient

[gonebluffn]

Not sure what light milk is but if its like skim milk its still packed with sugar.

[Back In Black]

Sometimes I have to eat on the go at work and would be much more convenient

More convenient than powdered oats? I have to say, unless you are an endurance athlete I see little point of simple sugars anywhere in the diet let alone random times during the day.

[danlickalotapus]

being a maintenance electrician underground i sometimes go upto 6 hours without a break , guess il have to pack some emergency protein bars

[danlickalotapus]

Not sure what light milk is but if its like skim milk its still packed with sugar.

yeh it is , but oats and protein taste like ass with water instead of milk

[Back In Black]

being a maintenance electrician underground i sometimes go upto 6 hours without a break , guess il have to pack some emergency protein bars

Seriously, what's the difference in convenience of powdered oats versus powdered sugar?

Leave the bars alone there's far too much sh1t in them unless you have a go at making your own. If oats and whey/casein taste like ass then add a small amount of splenda to sweeten it.

[danlickalotapus]

i cant pull out a bowl and eat oats while im working. but google found me some recipes for home made protein bars , going to make alot and freeze them. appreciate the tips

[Back In Black]

i cant pull out a bowl and eat oats while im working. but google found me some recipes for home made protein bars , going to make alot and freeze them. appreciate the tips

Powder the oats I a blender and put them in your shake. That's all I meant. A good protein bar is tough to make, let me know if you nail it!