Thread: macro adjustment
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04-24-2012, 04:13 AM #1Junior Member
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macro adjustment
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%
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04-24-2012, 04:38 AM #2Junior Member
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also i drink about 2l of milk a day should i switch to light milk or cut it out completely?
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04-24-2012, 05:24 AM #3
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04-24-2012, 06:50 AM #4Junior Member
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''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
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04-28-2012, 09:08 PM #5Junior Member
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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
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04-29-2012, 11:26 PM #6Junior Member
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can i use maltodextrin as a carb source sometimes?
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04-30-2012, 07:42 AM #7Originally Posted by danlickalotapusNO SOURCES GIVEN
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04-30-2012, 03:28 PM #8Junior Member
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Sometimes I have to eat on the go at work and would be much more convenient
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04-30-2012, 09:56 PM #9Associate Member
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Not sure what light milk is but if its like skim milk its still packed with sugar.
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05-01-2012, 12:56 AM #10Originally Posted by danlickalotapusNO SOURCES GIVEN
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05-01-2012, 02:39 AM #11Junior Member
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being a maintenance electrician underground i sometimes go upto 6 hours without a break , guess il have to pack some emergency protein bars
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05-01-2012, 02:41 AM #12Junior Member
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05-01-2012, 06:55 AM #13
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.
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05-03-2012, 02:49 AM #14Junior Member
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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
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05-03-2012, 03:46 AM #15Originally Posted by danlickalotapusNO SOURCES GIVEN
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