diet macros

**ramacher** · 05-30-2011, 02:22 PM

6'2" 275.

How many calories should I be consuming to diet/cut? How many proteins/carbs/fats?

**baseline_9** · 05-30-2011, 03:12 PM

need to know your bodyfat to answer the question.....

Use the link in my siggy to get a rough guide

**ramacher** · 05-30-2011, 03:31 PM

16.5%

**gbrice75** · 05-30-2011, 03:53 PM

LBM of roughly 230 is big bro... you sure about your bodyfat? At 6'2 you must be one jacked mofo. Do you have any pics?

Assuming your numbers are accurate, your maintenance is probably around 3400 (sounds high to me). You should be able to cut at 3000. LoL, that's what i'd bulk at!

**ramacher** · 05-30-2011, 06:58 PM

Ya I got measured at 16.8% percent three weeks ago at 275, former college offensive lineman. Used to be 310 and cut naturally down to 270ish to where I am know, but since I cut my carbs down basically under 100 my workouts were not as good, and my fat loss has predictably stopped. So I need to switch some things up ill post my diet what I think could work.

**ramacher** · 05-30-2011, 07:24 PM

BREAKFAST (11:00 AM) – 6 OZ. LEAN GROUND BEEF [225 Calories/36 grams Protein/0 grams Carbs/7 grams Fat]
3 FARM FRESH EGGS [210 Calories/21 grams Protein/0 grams Carbs/9 grams Fat]
3 FARM FRESS EGG WHITES [45 Calories/12 grams Protein/0 grams Carbs/0 grams Fat]
8 OZ. OF GRAPEFRUIT JUICE [90 Calories/1 grams Protein/23 grams Carbs/0 grams Fat]
[VITAMINS: MULTI-VITAMIN; 3 CLA (800mg) TABLETS, 4 OMEGA-3 (1,000mg), & ZINC (50mg)]
Totals: (570 Calories/70 grams Protein/23 grams Carbs/9 grams Fat)

POST WRKOUT (1:30 PM) – 1 SCOOP OF TITAN V-CORE WHEY POWDER [155 Calories/27 grams Protein/4 grams Carbs/2 grams Fat]
2 CUPS OF RAW MILK [200 Calories/18 grams Protein/24 grams Carbs/3 grams Fat]
Totals: (355 Calories/45 grams Protein/28 grams Carbs/6 grams Fat)

LUNCH (3:30 PM) – 4 OZ. TURKEY BREAST [120 Calories/26 grams Protein/0 grams Carbs/1 grams Fat]
3 OZ. OF RAW VEGETABLES [35 Calories/3 grams Protein/0 grams Carbs/0 grams Fat]
1 PIECE OF DAVE’S KILLER BREAD [110 Calories/6 grams Protein/14 grams Carbs/2 grams Fat]
1 SMALL AVOCADO [120 Calories/1 grams Protein/5 grams Carbs/14 grams Fat]
Totals: (385 Calories/39 grams Protein/19 grams Carbs/17 grams Fat)

SNACK (5:30 PM) – 4 OZ. TURKEY BREAST [120 Calories/26 grams Protein/0 grams Carbs/1 grams Fat]
3 OZ. OF RAW VEGETABLES [35 Calories/3 grams Protein/0 grams Carbs/0 grams Fat]
1 PIECE OF DAVE’S KILLER BREAD [110 Calories/6 grams Protein/14 grams Carbs/2 grams Fat]
1 SMALL AVOCADO [120 Calories/1 grams Protein/5 grams Carbs/14 grams Fat]
Totals: (385 Calories/39 grams Protein/19 grams Carbs/17 grams Fat)

DINNER (7:30 PM) – 8 OZ. LEAN PROTEIN [300 Calories/52 grams Protein/0 grams Carbs/2 grams Fat]
(FILET MIGOIN, ORGANIC CHICKEN BREAST, WILD FISH)
1 CUP OF COOKED QUINOA [220 Calories/8 grams Protein/39 grams Carbohydrates/4 grams Fat]
1.5 OZ. OF STEAMED ASPARAGUS [10 Calories/1 grams Protein/2 grams Carbs/0 grams Fat]
[VITAMINS: MULTI-VITAMIN; 3 CLA (800mg) TABLETS, & 4 OMEGA-3 (1,000mg)]
Totals: (540 Calories/62 grams Protein/42 grams Carbs/6 grams Fat)

SNACK (5:30 PM) – 8 OZ. ORGANIC CHICKEN BREAST [240 Calories/54 grams Protein/0 grams Carbs/1 grams Fat]
1.5 OZ. OF STEAMED ASPARAGUS [10 Calories/1 grams Protein/2 grams Carbs/0 grams Fat]
½ CUP OF COOKED SWEET POTATOES [135 Calories/3 grams Protein/30 grams Carbohydrates/0 grams Fat]
Totals: (385 Calories/58 grams Protein/32 grams Carbs/1 grams Fat)

Total Calories/Protein/Carbohydrates/Fat: (2,620 Calories/313 grams Protein/163 grams Carbs/56 grams Fat)