tips on hitting macro's

**DontTaseMeBro** · 02-05-2014, 04:54 PM

I'm really frustrated. I had been doing a good job on getting my diet clean and getting close to my macro's when I was counting them. I got a little lazy, but kept it clean for the last several months. Now, I started a cycle and am trying to bulk and stay clean. I've been tracking my macros religiously, and can't seem to hit them. Take today, for example:

8:00 2oz turkey, 2oz ham
10:00 yogurt and honey
12:00 Chicken noodle soup and ezekiel muffin
2:00 20z turkey, 2oz ham
4:00 ezekiel muffin and 1tbsp peanut butter
7:00 12oz t-bone, sweet potato, 1 cup brocolli

184g protein / 120g carb / 59gfat (47/30/33) 1,571 cal

I need to be getting 2,800 - 3,000 at 40/40/20

Any suggestions?

**Back In Black** · 02-06-2014, 04:29 AM

Eat more. Seriously. Just up your portion sizes. And eat more carbs.

What are your stats?

**Bio-Active** · 02-06-2014, 08:22 AM

You are going to need to up your food intake. You need to try and make sure that you are eating protein and carbs with each meal and adding in more fats will help get the calories up. 2 oz of protein isn't much you should at least be doubling that for each meal

**DontTaseMeBro** · 02-06-2014, 08:55 AM

Thanks, guys. Stats are 6'0", 194lbs, 44yrs old. 14-16%bf.

I got some steel cut oatmeal and tried that as a pre-workout this morning. It wasn't bad. I've been doing 4oz total (2ham and 2 turkey) a couple of times a day. I'll try to work up to 4oz of each a couple of times a day. I was wanting to avoid too much supplemental protein powder, but at this rate it looks like it may be necessary.

**Back In Black** · 02-06-2014, 09:11 AM

Appreciate we all have different lifestyles and metabolisms but I need over 3000cals to maintain at 202lbs @ 12%ish. In fact I've been hitting 3500cals recently and not gaining so iTools like you have some work to do. FYI my intake is around

450g carbs
275g pro
70-80g fat

Man, just up your portion sizes. Eat 6oz instead of 4oz and add some rice and pasta or whatever you LIKE to eat. Ditch the yoghurt and switch for cottage cheese. Be adding lots of extra chicken to that soup, add some protein to your 4 o'clock meal.

TBH I'm surprised you can even maintain your stats with that current diet.

Oh, and eat some more veggies.

**DontTaseMeBro** · 02-06-2014, 09:41 AM

Thanks, BIB. Yes - I have cut back on veggies in an attempt to get more protein. I like them and need to boost consumption.

I am also surprised at how little I can maintain on. My TDEE is 2,870. I'm pretty sure of the numbers. I calculated at 18%bf even though my best guess is closer to 14 (we all give ourselves too much benefit of the doubt). I calculated based on being "moderately active", though I think I'm on the high side of that. Strangely, over the past 4 months, I was losing about 1.5-2lbs a month at 1,400-1,600 calories. I sometimes cheated pretty good on the weekends, but it shouldn't have made that much difference.

I'm going to follow jim's advice and make sure I get both carbs AND protein in the same meal. Rather than shoot for 3,000 right off;I'm going to set a goal of 2,500 and see where we go from there. I really want to keep it clean, as I was fat 10 or 12 years ago and don't want to go back there.

**Bio-Active** · 02-06-2014, 11:22 AM

Originally Posted by DontTaseMeBro

Thanks, BIB. Yes - I have cut back on veggies in an attempt to get more protein. I like them and need to boost consumption.

I am also surprised at how little I can maintain on. My TDEE is 2,870. I'm pretty sure of the numbers. I calculated at 18%bf even though my best guess is closer to 14 (we all give ourselves too much benefit of the doubt). I calculated based on being "moderately active", though I think I'm on the high side of that. Strangely, over the past 4 months, I was losing about 1.5-2lbs a month at 1,400-1,600 calories. I sometimes cheated pretty good on the weekends, but it shouldn't have made that much difference.

I'm going to follow jim's advice and make sure I get both carbs AND protein in the same meal. Rather than shoot for 3,000 right off;I'm going to set a goal of 2,500 and see where we go from there. I really want to keep it clean, as I was fat 10 or 12 years ago and don't want to go back there.

I do not count the greens in to my macro i just try to make sure i am eating them at least 3 times ed with my meals and do not forget about the friendly fats

**DontTaseMeBro** · 02-06-2014, 12:40 PM

Originally Posted by jim230027

I do not count the greens in to my macro i just try to make sure i am eating them at least 3 times ed with my meals and do not forget about the friendly fats

I try to get the friendly fats (from tuna, salmon and olive oil) and leave out the unfriendly ones. I used to love butter, but now I use it pretty sparingly - maybe 1tbs/day. I never use margarine.

**skaz915** · 02-06-2014, 12:44 PM

Your diet looks to be lacking overall. You need to up your intake for each meal. 2 ounces of protein isn't much. If Im having meat with my breakfast Ill usually have 4-6 ounces in addition to 4 whole eggs and a couple of slices of wheat toast or oatmeal. Not sure how you feel about dairy but you can add a cup or 2 of milk to every other meal or cottage cheese is good too

**Bio-Active** · 02-06-2014, 12:51 PM

Originally Posted by DontTaseMeBro

I try to get the friendly fats (from tuna, salmon and olive oil) and leave out the unfriendly ones. I used to love butter, but now I use it pretty sparingly - maybe 1tbs/day. I never use margarine.

very little fat in tuna bro. Get your fats from thing like the salmon, red meat, avacado and nuts etc

**DontTaseMeBro** · 02-06-2014, 01:44 PM

Originally Posted by jim230027

very little fat in tuna bro. Get your fats from thing like the salmon, red meat, avacado and nuts etc

I forgot avacados - love them! Red meat, too. so far, the day is looking like this:

246.5 protein / 119 carb / 66fat / 2,168 cal.

The carbs may be higher, as I'm planning an apple at 3:00 and some kale at dinner and didn't count either.

**Bio-Active** · 02-06-2014, 01:47 PM

Originally Posted by DontTaseMeBro

I forgot avacados - love them! Red meat, too. so far, the day is looking like this:

246.5 protein / 119 carb / 66fat / 2,168 cal.

The carbs may be higher, as I'm planning an apple at 3:00 and some kale at dinner and didn't count either.

Your getting there but it may be hard to gain on that calorie intake. I cut on closer to 2,500 calories ed

**DontTaseMeBro** · 02-06-2014, 01:56 PM

Thanks for the tips and support. I think I'm just having a rough time because I held the calories down for so long and cut carbs pretty drastically in prepping for this cycle. My body just isn't used to the increase yet. I'm going to stick with this thread and post up some numbers. It will keep me motivated (and honest).

**Bio-Active** · 02-06-2014, 01:57 PM

Originally Posted by DontTaseMeBro

Thanks for the tips and support. I think I'm just having a rough time because I held the calories down for so long and cut carbs pretty drastically in prepping for this cycle. My body just isn't used to the increase yet. I'm going to stick with this thread and post up some numbers. It will keep me motivated (and honest).

Sounds good i will check in from time to time

**NaturalUN** · 02-07-2014, 08:03 AM

Myfitnesspal. Com is pretty epic like, I've always hit my macros since I've been counting however this (also available on app) app makes it 100x easier I can see it all broke down into percentages and figures remaining! Defo an idea..

**DontTaseMeBro** · 02-07-2014, 11:56 AM

7:30 taco with tortilla, egg sausage and cheese (probably 15/25/15 333 cal)?
9:00 oatmeal with a tsp of honey (2/13/1/ 75cal)
9:30 protein shake (30/1/1.5 140 cal)
11:30 4oz turkey, 4oz ham, 2 slices ezekiel bread, 1tbsp oilve oil mayo (50/36/10)

101 protein / 86 carb / 27.5 fat - 1,053 cal

Trying to have carbs and protein in every meal, or carbs a little before a big bunch of protein. Had to REALLY plow through that sandwich.

**Bio-Active** · 02-07-2014, 12:52 PM

Originally Posted by DontTaseMeBro

7:30 taco with tortilla, egg sausage and cheese (probably 15/25/15 333 cal)?
9:00 oatmeal with a tsp of honey (2/13/1/ 75cal)You need protein here
9:30 protein shake (30/1/1.5 140 cal)add a carb source here
11:30 4oz turkey, 4oz ham, 2 slices ezekiel bread, 1tbsp oilve oil mayo (50/36/10)this is ok but 8 oz protein probably a bit much would reduce to 4 or 5

101 protein / 86 carb / 27.5 fat - 1,053 cal

Trying to have carbs and protein in every meal, or carbs a little before a big bunch of protein. Had to REALLY plow through that sandwich.

Here is a start see above in bold I think you need a couple more meals too

**DontTaseMeBro** · 02-07-2014, 01:31 PM

Thanks, Jim. Wasn't sure how much was "too much". I see different figures about how much protein the average person can digest before it just runs through you or gets stored as fat. It dam well felt like "too much" when I was eating it!

The oatmeal and protein shake was like this: I was going to do them at the same time, but I thought the having the carbs 30 minutes early might jump my insulin up and allow me to digest the protein better. any thoughts?

**Bio-Active** · 02-07-2014, 02:03 PM

Originally Posted by DontTaseMeBro

Thanks, Jim. Wasn't sure how much was "too much". I see different figures about how much protein the average person can digest before it just runs through you or gets stored as fat. It dam well felt like "too much" when I was eating it!

The oatmeal and protein shake was like this: I was going to do them at the same time, but I thought the having the carbs 30 minutes early might jump my insulin up and allow me to digest the protein better. any thoughts?

Aim for 4oz of meat for protein each meal for starters

**DontTaseMeBro** · 02-10-2014, 08:57 AM

lol - We went out to eat at a relatively fancy place on friday. After we finished our meal, I was still hungry and knew I needed more protein. The waitress looked at me like I was crazy when I ordered another one.

**DontTaseMeBro** · 02-11-2014, 10:58 AM

6:30 cardio
7:30 shake
8:00 yogurt and honey
9:30 4oz ham&turkey, lettuce, olive oil mayo, ezekiel bread

71g pro / 38g carb / 6.5g fat 570cal

**DontTaseMeBro** · 02-12-2014, 02:20 PM

Its coming along

5:30 1/2 cup oatmeal
6:00 PWO - NO, Creatine, BCAA
6:30 workout
7:30 Post workout shake
8:00 1/2 apple, yogurt with honey
9:30 4oz ham and turkey
12:00 6oz chicken, bulger wheat, quinoa, green salad w/ cherry tomatoes
2:00 8oz ribeye, 1/2 sweet potato
LATER:
4:00 1/2 apple
7:30 salmon burger, brocolli, brown rice

254g protein / 224g carb / 89g fat 2,573 cal

**psyBorg** · 02-13-2014, 08:43 AM

Nice! 2500cal felt impossible for me a few weeks ago, but now I'm hungry before every meal. I guess the body can adapt to different eating patterns in a matter of days. ~amazing~
oh and I miss yogurt + honey combo... now I only eat plain.

you're not too far from 3000 now, just keep going!

**DontTaseMeBro** · 02-13-2014, 09:35 AM

I added a protein shake before bed last night to get closer to my goal. Also noted that eating more of what I like (even if not quite as clean as I wish it were) makes a difference. That turkey was starting to taste about like a sock full of sawdust.

The yogurt is actually an Icelandic style. It has 14g of protein and only 11g of carbs. I figure adding the honey isn't too bad for me.

Thanks for the encouragement, psyBorg!