Cant get 60/20/20!!

[staygroovy]

Im working on a cutting diet and having problems getting the correct macro of 60p/20c/20f (Im stuck on 50/20/30)! The calories im trying to reach is 2227.
Getting the carbs right is no problem but trying to increase the protien to 60% of diet only increases the fat to over 30%. I have chicken and tuna as my biggest source of protien. Even 300g of tuna is quite high in fat.

Any advice?

[MR-FQ320]

Tuna is no way high in fat !

[kronik420]

add more lean proteins (chicken breast, tuna, egg whites, cottage cheese, etc), and do more cardio.
also post up what you got so far.

[ClickClackBOOM]

I was having the same problem but tweaked it and think I can make the 60/20/20 work. I'm sure there can be something there you can maneuver around?!?

[gonejeepin]

Check out my progress thread I recently started in this forum. I've got 60/20/20 diet in there, mine is 2173cal, pretty close to what you are looking for, I'm sure 405 will catch a glimpse of your thread and give you some help too.

[staygroovy]

Ok guys, please dont laugh but we all have to start somewhere! I have it in grams below with P/C/F. I have the calories right but not the macro.

7am
Whey protien 33gr - 25/4/2

10am
1 egg 6/0/5

12pm
Brown rice 50gr - 2/40/0.3
Tuna 300gr - 75/0/30
Majonase 18gr - 0.1/0.4/14

15pm
Whey protien 33gr - 25/4/2

Work out between 17-18.30

18.30pm
Gainer 20/40/1.3

19.00pm
Brown rice 50gr - 2/40/0.3
Chicken breast 500gr - 115/0/15

20pm
Whey protien 33gr - 25/4/2

Total
270/127/70 grams
2222 calories
49/23/28 macro

Goal
334/111/49 grams
2227 calories
60/20/20 macro

[staygroovy]

Thanks gonejeepin, will take a look.

[gonejeepin]

What kind of tuna are you eating that has 30g fat, canned tuna in water has pretty much 0 fat, and is super cheap, also extra lean ground beef and egg whites are affordable and lean protein sources.

[gonejeepin]

Also try to keep your carbs to meal1 and pre and post workout, I'd also lose the gainer as post, and replace it with 1 or 2 scoops whey and some oats.

[Far from massive]

As gone jeepin says the tuna listing is all wrong most canned tuna is around 78/0/2 per 300gms then use low fat mayo which is 0/1/3.5 and you will achieve your macro goals.

However all those powders are a trainwreck as although they may contain this amount of this and that you will never digest a lot of the protein and a lot of the carbs are just simple sugars. You would do well to use whey PWO only then for your other meals use chicken breast and some fruits, nuts and veggies oats flaxseed for your carbs and fats.

By the way if you are pressed for time ( who isn't LOL) there is a cereal called Uncle Sam that is redily available at safeway and giant and is fairly cheap its whole wheat kernel, flaxseed, barley malt and a little salt. While not an ideal source it can be eaten right out of the box and in my opinion is a lot better than powder sources.

[staygroovy]

I will look into the tuna fat problem, ive been using tinned in oil just for the extra taste but i do drain the oil first. I will change to tinned in water. Carbs to meal 1, you mean 7am meal and no carbs to lunch? I can drop the gainer and add oats to a pre and post whey shake.

[Far from massive]

Also let me say I am no diet expert by any means look to guys like GB for top notch advice.

[gonejeepin]

Not sure if u found my thread or not so here's my 60/20/20 for reference.

Meal 1
1scoop whey
4oz 95/5 ground beef
49/3/8 - 283cal

Meal 2
1 can tuna
1/4 cup salsa
32/10/1 - 177cal

Meal 3
250g ff cottage cheese
1tbsp natty pb
4oz 95/5 ground beef
56/17/14 - 433

Meal 4 - preworkout
1 carton egg whites
1/3 cup oats
2cups broc
28/30/5 - 295cal

Meal 5 - postworkout
2 scoop whey
1/3 cup oats
49/30/8 - 382cal

Meal 6
2 chicken breats
2 cups broc
46/5/1 - 213

Meal 7
250g ff cottage cheese
3 whole eggs
46/14/14 - 390

2173cal
306/109/52
57/21/22

[gbrice75]

It's not hard to get a 60/20/20 split, honestly. I was going to suggest supplementing with some shakes, until I saw your diet - wich is already 80% shakes. You need to eat some food my man. I mean honestly... 1 egg? You can bump your 'real food' protein by adding a bunch of whites. You have so many options - nonfat plain greek yogurt, 1% milkfat cottage cheese, lean beef, fish, turkey, bison... the list goes on and on.

Ditch the gainer and mayo and you already solved the 'too much fat' problem.

[Judah]

I will look into the tuna fat problem, ive been using tinned in oil just for the extra taste but i do drain the oil first. I will change to tinned in water. Carbs to meal 1, you mean 7am meal and no carbs to lunch? I can drop the gainer and add oats to a pre and post whey shake.

Oil is super high in fats and insanely high in calories. That oil in the tuna is one of your problems.

Tuna in water brother.

[Judah]

Ok guys, please dont laugh but we all have to start somewhere! I have it in grams below with P/C/F. I have the calories right but not the macro.

7am
Whey protien 33gr - 25/4/2

10am
1 egg 6/0/5

12pm
Brown rice 50gr - 2/40/0.3
Tuna 300gr - 75/0/30
Majonase 18gr - 0.1/0.4/14

15pm
Whey protien 33gr - 25/4/2

Work out between 17-18.30

18.30pm
Gainer 20/40/1.3

19.00pm
Brown rice 50gr - 2/40/0.3
Chicken breast 500gr - 115/0/15

20pm
Whey protien 33gr - 25/4/2

Total
270/127/70 grams
2222 calories
49/23/28 macro

Goal
334/111/49 grams
2227 calories
60/20/20 macro

How are you cooking your egg in meal 2?

Ditch the mayo bro.

What are the numbers on your gainer powder?

[Judah]

Ok guys, please dont laugh but we all have to start somewhere! I have it in grams below with P/C/F. I have the calories right but not the macro.

7am
Whey protien 33gr - 25/4/2

10am
1 egg 6/0/5

12pm
Brown rice 50gr - 2/40/0.3
Tuna 300gr - 75/0/30
Majonase 18gr - 0.1/0.4/14

15pm
Whey protien 33gr - 25/4/2

Work out between 17-18.30

18.30pm
Gainer 20/40/1.3

19.00pm
Brown rice 50gr - 2/40/0.3
Chicken breast 500gr - 115/0/15

20pm
Whey protien 33gr - 25/4/2

Total
270/127/70 grams
2222 calories
49/23/28 macro

Goal
334/111/49 grams
2227 calories
60/20/20 macro

Not part of your question, but any reason your doing so little carbs in your first 2 meals? Looks like your back loading your carbs. Is this intentional?

[staygroovy]

Thanks for the input guys, ive spent the last couple of days tweeking the diet and looking for alternatives at the supermarket. Ive ditched the gainer, found the tuna tinned in water with hardly any fat. Ive replaced eggs with egg whites (god knows what im going to do with that, drink it i guess!). Im still having difficulties with the last meal of the day, i need about 25 grams of protien and not sure chicken is going to work every evening. I have a busy job and i really dont want to spend every spare hour at home cooking! I could take all the carbs out of the 12pm meal and add to the 7am meal if needed.

7am
Whey protien 66gr - 50/8/4
Oats 15gr 2/8/1

10am
1dl egg whites 9/1/0

12pm
Brown rice 50gr - 2/40/0.3
Tuna 300gr - 75/0/3
Majonase 25gr - 0.2/0.5/20 (sorry but do like my mayo with tuna!)

15pm
1dl egg whites 9/1/0

Work out between 17-18.30

18.30pm
Whey protien 66gr - 50/8/4

19.00pm
Brown rice 50gr - 2/40/0.3
Chicken breast 400gr 92/0/12
Spinage 70gr 2/3/1

20pm
Chicken breast 100gr 23/0/3

Total
318/109/48 grams
2143 calories
60/20/20 macro

Goal
334/111/49 grams
2227 calories
60/20/20 macro

[RaginCajun]

i think you need to move some carbs before and after your workout, instead of way before and way after.

[mockery]

i think you need to move some carbs before and after your workout, instead of way before and way after.

^ this

i just had 1 cup oats 80g carbs with teh oats i have before my intense work out and then 1.5 cups right after 120g carbs BAM 200 carbs done right there even bfore 12 noon.