Good website to add up macros?

[aedanman]

I am trying to add up my macros and diet. Been maintaining I believe for a while now. Not too sure where I want to go with it but currently I am working out 4 days a week (chest/tri - back/bi - rest - shoulder/abs - legs - rest - repeat) with 2.5km of fast walking afterwards. Not taking creatine or any multivitamins which i might start soon. Any recommendations?

Also destroy my diet. Until I get my macros together who knows though. I change the meats depending on what I am doing because I normally cook steak for half the week and then chicken for the second half and reheat meals.

I am approx 240lb - 6'4 unsure on bf but probably around 15 - 20%.

meal 1 - no carb protein powder - 3 eggs - cup oat bran - cup whole milk

meal 2 - 350g chick/steak - vegies (broccoli/cauliflower/beans)

meal 3 - 350g chick/steak - cup of rice

meal 4 - 350g chick/steak - vegies (broccoli/cauliflower/beans)

- gym

meal 5 - no carb protein powder - 3 eggs - water (possible tbl spoon natty pb)

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

I am trying to add up my macros and diet. Been maintaining I believe for a while now. Not too sure where I want to go with it but currently I am working out 4 days a week (chest/tri - back/bi - rest - shoulder/abs - legs - rest - repeat) with 2.5km of fast walking afterwards. Not taking creatine or any multivitamins which i might start soon. Any recommendations?

Also destroy my diet. Until I get my macros together who knows though. I change the meats depending on what I am doing because I normally cook steak for half the week and then chicken for the second half and reheat meals.

I am approx 240lb - 6'4 unsure on bf but probably around 15 - 20%.

meal 1 - no carb protein powder - 3 eggs - cup oat bran - how bout 1whole egg 6eggwhites, 1/2 c oats here

meal 2 - 350g chick/steak - vegies (broccoli/cauliflower/beans)

meal 3 - 350g chick/steak - cup of rice---->>move to meal4

meal 4 - 350g chick/steak - vegies (broccoli/cauliflower/beans)

- gym

meal 5 - no carb protein powder - 3 eggs - water (possible tbl spoon natty pb)

add complex carb PWO and lose the 3 whole eggs

cant give u amts cuz u dont know wat ur bf% is.. if 20%BF:bmr = 2251;tdee = 3489---if 15%bf:BMR = 2369;tdee = 3672

recommendation 1.get ur bf measured
2.decide whether u wanna cut or bulk(id say cut regardless of 15% or 20%)
3.once u can answer points 1 & 2 let us know...

[MR-FQ320]

use myfitnesspal.com its totally custom friendly, dead easy, great iphone app, includes bar code scanner, spend a bit of time working with it and reap the rewards.

[Dr. R.]

use myfitnesspal.com its totally custom friendly, dead easy, great iphone app, includes bar code scanner, spend a bit of time working with it and reap the rewards.

^^ + 9000
Once you get this figured out it becomes so easy you don't even think about it. If you've got an iPhone use the app. You can scan te barcode on your products and it's usually pretty accurate, add your own foods and save them for future use, andy favorite create your own recipes/meals so you don't have to add all the ingredients every single time.

[tbody66]

caloriecount.com, I don't have a smartphone though.