can sombody helll me find out what my macros is?? PLEASE!!

[beer boy]

as above i am 5ft 9inch

85kg and 30 years of age

im not to active other than liftin 5 days a week

i dont know my BF, maybe 23?? il put up a picture

any help would be great!

thanks

[Noles12]

Macros are what your food consists of.

Calories, fats, protein, carbs, etc.

[beer boy]

Macros are what your food consists of.

Calories, fats, protein, carbs, etc.

ok thanks man, so how do i find out how many calories, proteins, and carbs i should be taking in daily?

is that not called finding out what my macros is? (sorry if is a dumb question)

[beer boy]

[slfmade]

You need to research this for yourself. Read the stickies at the top of the nutrition forum. The more you know about your body and why you need what you eat ...the more successful/productive you'll be on your diet.

READ READ READ!!!!

[slfmade]

After you finish doing some research...come back and post a sample diet. From there we'll help you fine tune it. To help you get started I would start with a 40/40/20 split of pro, carbs, and fat. First you need to find out your TDEE though, and unless you wanta pay me some money I'm not gonna spend the next 2 days working up a complete diet from scratch. LOL

[BrownGirl]

Alright...first of all welcome! What you need to find is your TDEE (Total Daily Energy Expediture) To calculate this, go to this thread. http://forums.steroid.com/showthread...gy-Expenditure That's where you need to start! Good luck!

[BrownGirl]

Also are you looking to lose weight or put on muscle? The amount you need to be eating depends on this primarily.

[beer boy]

thanks alot for the help people!!

i will do some reading but as so as i do it all just goes out of my head lol

here is the diet i have been eating the last few weeks... how does it look

8am
6 egg whites
2 yokes
Half a tomato
2 slice WH bread

Post Work Out about 12pm
2 scoops ON whey
70 grams of dry Oats
Banana
50 grams of Raisins

1pm
2 chicken breasts
70 grams of Brown rice

3.30pm
2 scoops ON whey
70 grams of dry Oats
Banana
Raisins

5pm
Fish
2 slices WH bread

9pm
2 pitta bread
250g of mince beef
1 onion

[beer boy]

Alright...first of all welcome! What you need to find is your TDEE (Total Daily Energy Expediture) To calculate this, go to this thread. http://forums.steroid.com/showthread...gy-Expenditure That's where you need to start! Good luck!

thank you, im going there now for a read!

Also are you looking to lose weight or put on muscle? The amount you need to be eating depends on this primarily.

i am planing on bulking for about another 5 months
then going on a cut for about six weeks for the summer?

[slfmade]

Need your daily total of macros as well as the macro total for each meal.

[beer boy]

Need your daily total of macros as well as the macro total for each meal.

cheers fella, il learn how to do that and get back soon

[Times Roman]

thanks alot for the help people!!

i will do some reading but as so as i do it all just goes out of my head lol

here is the diet i have been eating the last few weeks... how does it look

8am
6 egg whites
2 yokes
Half a tomato
2 slice WH bread

Post Work Out about 12pm
2 scoops ON whey
70 grams of dry Oats
Banana
50 grams of Raisins

1pm
2 chicken breasts
70 grams of Brown rice

3.30pm
2 scoops ON whey
70 grams of dry Oats
Banana
Raisins

5pm
Fish
2 slices WH bread

9pm
2 pitta bread
250g of mince beef
1 onion

not a great diet mate!

where are the leafy greens?
rest of the veggies?

are you thinking the onion covers all those bases?

probably lose the pita bread.

hard to tell without the macros

[beer boy]

not a great diet mate!

where are the leafy greens?
rest of the veggies?

are you thinking the onion covers all those bases?

probably lose the pita bread.

hard to tell without the macros

thanks for your imput pal,

i tought the whole wheat pita would be an ok source of carbs?

i dont really do leafy greens or veggies are they essential?

where is the best for me to calculat the macros of my diet?

thanks again

[joebailey1271]

Yea the tdee was perfect for me, i used the maintence cals and i stayed the same weight for 2 weeks, only did too make sure it was my tdee, once you get that info weight loss or gain is really easy, but you need that first, also it has the bodybuilding foods in that same page, look at the list and make you a diet. Do your own homework and then lets these teachers grade you.

[beer boy]

Ok just figured out my TDEE to be 2990

now just to figure out how to work out my macros for my diet?

[joebailey1271]

Good deal. It gets easier

[beer boy]

OK i want to start a cut

but does a Maintenance for me of 2990 cals sound to high to you??

im 5ft 9in and 84kg

i just want to Maintenance right first before i figure out how much of a caloric deficit i should have

cheers

[Times Roman]

OK i want to start a cut

but does a Maintenance for me of 2990 cals sound to high to you??

im 5ft 9in and 84kg

i just want to Maintenance right first before i figure out how much of a caloric deficit i should have

cheers

unless you are extremely active, I'd almost think at your height/weight, that you miscalculated your TDEE some how?

you might want to look at that again, unless you are captain of the rowing team and practice 60mins/day 5x a week?

[Times Roman]

thanks for your imput pal,

i tought the whole wheat pita would be an ok source of carbs?

i dont really do leafy greens or veggies are they essential?

where is the best for me to calculat the macros of my diet?

thanks again

definately not ideal. whole wheat definately not the same as whole grain. whole grain is 100% made from whole grain. whole wheat does not have to be 100% made from whole wheat. could also have enriched flour. And wheat is not an ideal source of carbs either.

yes. You must eat your veggies. two types

1) the greener and leafier the better
2) the more colorful and darker the better

[beer boy]

unless you are extremely active, I'd almost think at your height/weight, that you miscalculated your TDEE some how?

you might want to look at that again, unless you are captain of the rowing team and practice 60mins/day 5x a week?

no mate i wouldnt class myself as very active atall.. the only really active thing i would do i would say i do is lift weights

for an hour a day five days a week..? i done it 3 times but i must be going wrong somewhere, i keep at it till i get it right

definately not ideal. whole wheat definately not the same as whole grain. whole grain is 100% made from whole grain. whole wheat does not have to be 100% made from whole wheat. could also have enriched flour. And wheat is not an ideal source of carbs either.

yes. You must eat your veggies. two types

1) the greener and leafier the better
2) the more colorful and darker the better

i did not know that about the whole wheat and whole grain thain....

im deffo going to start eatin my veggies!!

and what would you class as an ideal source of carbs?

thanks again

[Times Roman]

there are a variety of real good sources for complex carbs. to name a few...

Rolled oats (old fashioned, no sugar)
Brown rice (husk on)
sweet potato or yams

avoid breads, pita's, tortillas, cereals and other processed forms of carbs, and stick to whole foods if possible

get familiar with the glyce mic index. Foods with lower values are more more carb complex that foods with higher values.

[Times Roman]

no mate i wouldnt class myself as very active atall.. the only really active thing i would do i would say i do is lift weights

for an hour a day five days a week..? i done it 3 times but i must be going wrong somewhere, i keep at it till i get it right



i did not know that about the whole wheat and whole grain thain....

im deffo going to start eatin my veggies!!

and what would you class as an ideal source of carbs?

thanks again

If i had to guess, i'd say your TDEE is probably no more than 2200. if you have MS Excel, maybe you should calculate in a spread sheet. I just did my son's and mine last night. If you need some help, let me know

[Armykid93]

If i had to guess, i'd say your TDEE is probably no more than 2200. if you have MS Excel, maybe you should calculate in a spread sheet. I just did my son's and mine last night. If you need some help, let me know

What does TDEE stand for?

[Noles12]

Total Daily Energy Expenditure

[Armykid93]

Total Daily Energy Expenditure

So basically how many calories you break even at?

[spywizard]

best source of carbs with low gly***ic index... beans with every meal....

[Papiriqui]

Im not a veggie or fruit guy at all but everything has a way around it, lentils, sweet potato, ezekiel bread are all excelent low GI carb sources!!!

[Armykid93]

Im not a veggie or fruit guy at all but everything has a way around it, lentils, sweet potato, ezekiel bread are all excelent low GI carb sources!!!

Didn't know lentils were a goods carb

[beer boy]

If i had to guess, i'd say your TDEE is probably no more than 2200. if you have MS Excel, maybe you should calculate in a spread sheet. I just did my son's and mine last night. If you need some help, let me know

cheers mate you have helped me a lot so far..

Somethings not adding up, I got my BMR of 1918 with the following formula:

66+(13.7 x 84.4 my weight in kg) + (5x180 my height in cm) - (6.8 x 30 my age) that formula gives me a BMR of 1918.28 and if I multiply that by 1.55 for moderate excercise which I got from

http://forums.steroid.com/showthread...gy-Expenditure

I get a TDEE of 2990 which seems very high. Can you tell where Im going wrong?

thanks again

[beer boy]

bump

can anybody help me with my TDEE?

or maybe i am right in thinkin its 2990?

thanks

[Times Roman]

cheers mate you have helped me a lot so far..

Somethings not adding up, I got my BMR of 1918 with the following formula:

66+(13.7 x 84.4 my weight in kg) + (5x180 my height in cm) - (6.8 x 30 my age) that formula gives me a BMR of 1918.28 and if I multiply that by 1.55 for moderate excercise which I got from

http://forums.steroid.com/showthread...gy-Expenditure

I get a TDEE of 2990 which seems very high. Can you tell where Im going wrong?

thanks again

My sincere aplogies!!

I was calculating in my head (bad idea) and forgot to multiply BMR by the activity level

You are right, i was wrong

[Times Roman]

bump

can anybody help me with my TDEE?

or maybe i am right in thinkin its 2990?

thanks

you are right

(see my above apology....)

[beer boy]

My sincere aplogies!!

I was calculating in my head (bad idea) and forgot to multiply BMR by the activity level

You are right, i was wrong

lol no prob at all mate!! youv been a great help to me

now i can try get my diet sorted

im starting a cut (started on monday) i was thing about around a 700cal deficit

does this sound like a good idea?

this is the diet i was thinking of... how does it look??


8am, 6 egg whites
1 yoke
Half a tomato
1 banana
1 scoop of whey
50g of oats meal one= 56.1 pr0 65g carbs 8.3g fat 558 cals

PWO about 12pm
2 scoops ON whey
50 grams of dry Oats
Banana
meal two= 53.3pro 66.6carb 4.9 fat 524cals

2.30pm
200g chicken breasts
50 grams of Brown rice meal three= 51.2pro 37carb 3.8fat 395cals

5.30pm
1 scoops ON whey
50 grams of dry Oats
Banana meal four= 30.4pro 64.8carb 3.8fat 411cals


9pm
Fish
100g mixed veg meal five= 42.3 2.9carb 2.7fat 211cals


Overall 233.3 pro 236.3carb 19.7fat 2099 cals

thanks again

[joebailey1271]

Too many shakes and fruit

[beer boy]

Too many shakes and fruit

ye i think i might cut out the the fruit and reduce the shakes..

also does 236 sound like a lot of carbs while on a cut??

[Back In Black]

I'd add 20g of fat spread out throughout the day. You can then drop 45g of carbs. Although, to drop to 1900cals (which may be better for you) you could drop 85g of carbs!

Try 50g carbs in the first 3 meals of the day only, only carbs in the other meals should be from fibrous green veggies.

Swap your 5 30 whey for a lean protein source.

Are your eating times set in stone or can they be moved ie moving the 2 30 and subsequent meal to an earlier slot?

[beer boy]

I'd add 20g of fat spread out throughout the day. You can then drop 45g of carbs. Although, to drop to 1900cals (which may be better for you) you could drop 85g of carbs!

Try 50g carbs in the first 3 meals of the day only, only carbs in the other meals should be from fibrous green veggies.

Swap your 5 30 whey for a lean protein source.

Are your eating times set in stone or can they be moved ie moving the 2 30 and subsequent meal to an earlier slot?

thanks for your input pal

what do you think would be a goodway of gettin the extra 20g of fat?

you think i should only have 1900cals? thats 1100 under my TDEE?

thats a good idea about carbs only for the first 3 meals, i will try that

ye i was thinkin about changin my 5.30 meal for a lean protein source

and no the times are not set in time at all.. what would you advise?

cheers

[Back In Black]

TDEE calcs are nearly ALWAYS on the high side. 1900cals suggestion is just based on your stats and experience. The cals and macro's can always be adjusted as you settle into your diet and work out what is best for YOU.

My main sources of added fats to my diet are mixed seeds, walnuts, peanut butter and omega 3 fish oils. Your fats in meals 1 & 2 are fine but I'd supplement the others to a total of about 8g each.

I'd either split 1 banan between pre and post workout or just have the full one before.

As for meal timings your PPWO meal is a little long after your PWO, esp if your protein in the PWO is just whey. Try and eat an hour after your PWO shake, so about 1pm. If you can the eat about 4, 7 and 10 you find it easier to get your protein in 6 meals not 5. If you prefer 5 meals then just eat at 5 and 9 after your revised 1pm meal.

Take a look in the first post of this thread - http://forums.steroid.com/showthread...og!&highlight=

Pretty much all you would be doing would be dropping carbs from meal 4.

[beer boy]

TDEE calcs are nearly ALWAYS on the high side. 1900cals suggestion is just based on your stats and experience. The cals and macro's can always be adjusted as you settle into your diet and work out what is best for YOU.

My main sources of added fats to my diet are mixed seeds, walnuts, peanut butter and omega 3 fish oils. Your fats in meals 1 & 2 are fine but I'd supplement the others to a total of about 8g each.

I'd either split 1 banan between pre and post workout or just have the full one before.

As for meal timings your PPWO meal is a little long after your PWO, esp if your protein in the PWO is just whey. Try and eat an hour after your PWO shake, so about 1pm. If you can the eat about 4, 7 and 10 you find it easier to get your protein in 6 meals not 5. If you prefer 5 meals then just eat at 5 and 9 after your revised 1pm meal.

Take a look in the first post of this thread - http://forums.steroid.com/showthread...og!&highlight=

Pretty much all you would be doing would be dropping carbs from meal 4.

i just read your whole thead mate.. you look great for 40!!

i changed my diet up a bit.. how does it look?

8am pre work out meal
6 egg whites
1 yoke
Half a tomato
½ banana
1 scoop of whey
50g of oats 51.1pro 50carb 8.3fat 508cals

11.30am Post work out
2 scoops ON whey
50 grams of dry Oats
½ Banana 53.3pro 52.2carb 4.9fat 471cals


1pm
200g chicken breasts
And 70g brown rice 51.8pro 51carb 6.4fat 580cals



5pm
250g fish
mixed veg 100g
1 table spoon of PB 46.3pro 6carb 10.7fat 305cals


9pm
100g chicken
50g mixed veg
1 table spoon PB 28.6pr0 4.6carb 9.4fat 217


overall 231.1pro 163carb 39.7fat 2081cals