Short on macros Diet help please!

[zimmaakaviper]

hi so here is my diet that i have come up with after working out my tdee and defect and bf and weight

my tdee 3181
defect 2600
20-25%bf
weight 90kg-198lbs
going with 60/20/20 (or at least trying to)

ok so here is my diet...

breakfast: 2 whole eggs boiled: 13g/1g/11g 155cal
2 slices of wholemeal bread: 5g/26g/2g 220cal
1% fat milk with promax maximuscle: 30g/12g/4g/210cal (Could use more of this)

before workout: chicken breast: 5oz 28g/0g/1g 119cal
brown rice: 1/2 cup 3g/22g/1g 108cal
pea nut butter: 1tspn 4g/3g/8g 100cal

post work out: chicken breast 5oz: 28g/0g/1g 119cal
200g boiled skinless potatos: 4g/23g/0g 124 cal total: 195/124/33 cal 1656
100g mushy pea's: 5g/17g/0g 77 cal should have: 275/125/55 cal 2600

lunch 1: fish fillet 4oz: 17g/0g/3g 93cal
white boiled rice 2oz 2g/20g/0g 91cal

Dinner: x2 chicken breast: 5oz: 56g/0g/2g 240cal


I'm short 80g of protein but need 950cal HELP PLEASE!

i have thought about adding more veg but i really don't like it and cant eat it

[Tron3219]

What's your total macro breakdown? Total p/c/f?

-TroN-

[zimmaakaviper]

What's your total macro breakdown? Total p/c/f?

-TroN-

hi Tron sorry its

375/125/55

[Back In Black]

Your tdee should be approx 2500 or less. So you need to be looking at 2000 cals for your deficit. Ignore the tdee calculators, they are notorious for over estimating. You need to be looking at

250g protein
150g carbs
45g fat

[Back In Black]

Sorry they are 50/30/30 macros

For 60/20/20

300g pro
100g carb
45g fat

[zimmaakaviper]

Your tdee should be approx 2500 or less. So you need to be looking at 2000 cals for your deficit. Ignore the tdee calculators, they are notorious for over estimating. You need to be looking at

250g protein
150g carbs
45g fat

Thanks stem, ya see i was going to go with 2000 cal till people said i was doing it wrong and said i should start in 2500

[zimmaakaviper]

bump

[zimmaakaviper]

my 60/20/20 diet

Breakfast: 2x white fish fillet (3.5oz) 32/0/6 84call
brown rice (1/2 cup) 2/22/1 108cal
promax maximuscle (30g) 23/2/2 120cal
1% fat milk (200ml) 7/10/2 87cal

Before workout: chicken breast fillet(5oz) 37/0/3 174cal
brown rice 1/2 cup 2/22/1 108cal
promax maximuscle (30g) 23/2/2 120cal
1% fat milk (200ml) 7/10/2 87cal

Post workout: chicken breast fillet(5oz) 37/0/3 174cal
brown rice (1/2 cup) 2/22/1 108cal
promax maximuscle (30g) 23/2/2 120cal
1% fat milk (200ml) 7/10/2 87cal

Lunch: x2 white fish fillet (3.5oz) 32/0/6 84cal
chicken breast fillet(5oz) 37/0/3 174cal

Dinner: white fish fillet (3.5oz) 16/0/3 84cal
chicken breast fillet(5oz) 37/0/3 174cal

have consumbed 317/102/42 1635cal
should have consumed 308/100/45 2000cal

[zimmaakaviper]

[QUOTE=SteM;6364918]Sorry they are 50/30/30 macros

For 60/20/20

im going to go with the new diet i have posted i think i mean the cals are real sort but im getting all my macros what you think??

[Back In Black]

Your macros total 2067. They are good!

[Back In Black]

But tell me you do eat veggies!

[zimmaakaviper]

But tell me you do eat veggies!

aww that's great thanks alot and about the veggies erm not really i mean i like pea's,sweetcorn and that's it really

[Back In Black]

Veggies are essential. Corn is ok, no real place for pea's in a cutting diet unless you include their carbs in your macro's. broccoli, cauliflower, spinach, green beans, asparagus, sprouts, cabbage are all acceptable.

[zimmaakaviper]

damn that all sounds yuk ahahah but tbh i havent tasted half of it just dont like the look but thats my mission for this weekend try taste as much as i can

[cj111]

50/30/30? I thought macros were broken down into %s, or am I missing something here. Only curious because I am running pretty close to the same thing that stem helped me set up, 250g protein, 150g carbs, 45g fat, which is 50/30/20 I think?

[cj111]

Oh also, you not liking veggies..take spinach in a bowl , chop up some chicken and fry it in a pan, add some quinoa or rice or whatever carb you're eating, and some spice, then dump it over the spinach.. it warms the spinach and you don't even need any dressing, its like your not even eating spinach.

Stem I notice you didn't list mushrooms or peppers, or even bokchoy...are those still acceptable while cutting or what.

[zimmaakaviper]

50/30/30? I thought macros were broken down into %s, or am I missing something here. Only curious because I am running pretty close to the same thing that stem helped me set up, 250g protein, 150g carbs, 45g fat, which is 50/30/20 I think?

yea they are % but you just do it like 50/30/20 just to make it quicker so its like 50% protein 30%carbs 20%fats just makes it quicker

[zimmaakaviper]

Oh also, you not liking veggies..take spinach in a bowl , chop up some chicken and fry it in a pan, add some quinoa or rice or whatever carb you're eating, and some spice, then dump it over the spinach.. it warms the spinach and you don't even need any dressing, its like your not even eating spinach.

Stem I notice you didn't list mushrooms or peppers, or even bokchoy...are those still acceptable while cutting or what.

That's a really good idea thank only problem is i don't fry my chicken to to make it bit healthier i oven it but i ques it would still work the same right

[Back In Black]

Oh also, you not liking veggies..take spinach in a bowl , chop up some chicken and fry it in a pan, add some quinoa or rice or whatever carb you're eating, and some spice, then dump it over the spinach.. it warms the spinach and you don't even need any dressing, its like your not even eating spinach.

Stem I notice you didn't list mushrooms or peppers, or even bokchoy...are those still acceptable while cutting or what.

Mushrooms are fine as are any leafy green veg, my list was an example. Peppers I use sparingly when cutting, the sweeter the pepper the more I would be likely to include it in my carb numbers.

OP, get some spray oil (1cal per spray) if you want to fry your chicken.