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Thread: What is my macro breakdown?

  1. #1
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    What is my macro breakdown?

    Hi,
    I'm not very well educated in dieting so forgive and help correct any blatant wrong statements or questions, thanks.

    I'm 5'10 180lbs ~10%bf
    I'm a carpenter by trade
    I am a person that can lose weight like nobody's business down to 160lb but I grow slow and seemingly difficult. I'm muscular and fairly lean. I'm not sure if that makes me Ecto or Endo or what.

    Anyways,
    Firstly, can anyone tell me what macro means? Isn't it the opposite of micro? How does the word apply here?

    Secondly, how does a guy figure out his daily needs of macros?

    Thank you for looking
    Brandon

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    go read thru the stickies up at the top of the diet section. they will help you understand more and go do some homework! google it! for starters, write down everything you eat in one day, i mean everything you put in your mouth! once you do that, we can show you how to break things down. i am still new to this but have learned a lot. macro nutrients are proteins, fats, and carbohydrates. now that you have a lil insight, write up a daily log of food/drink you consume on a daily basis.

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    macro is proteins/carbs/fats... micro nutrients are vitamins and minerals. the amount/ratio of macros is goal dependant so untill i know your basal metablic rate and your goals that cant be answered. For example tho, my diet is 40%protien 40% carbs and 20% fats and if im eating 3000 cals per day that would be 300gms carbs 300 grams protien and 66 grms of fat

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    Quote Originally Posted by 00ragincajun00 View Post
    go read thru the stickies up at the top of the diet section. they will help you understand more and go do some homework! google it! for starters, write down everything you eat in one day, i mean everything you put in your mouth! once you do that, we can show you how to break things down. i am still new to this but have learned a lot. macro nutrients are proteins, fats, and carbohydrates. now that you have a lil insight, write up a daily log of food/drink you consume on a daily basis.
    okay thank you

  5. #5
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    Quote Originally Posted by TheClinch View Post
    Hi,
    I'm not very well educated in dieting so forgive and help correct any blatant wrong statements or questions, thanks.

    I'm 5'10 180lbs ~10%bf
    I'm a carpenter by trade
    I am a person that can lose weight like nobody's business down to 160lb but I grow slow and seemingly difficult. I'm muscular and fairly lean. I'm not sure if that makes me Ecto or Endo or what.

    Anyways,
    Firstly, can anyone tell me what macro means? Isn't it the opposite of micro? How does the word apply here?

    Secondly, how does a guy figure out his daily needs of macros?

    Thank you for looking
    Brandon
    Marco refers to macronutrients - carbs / proteins / fats.
    The info you gave in this post is excellent - it gives great insight as to your body type and challenges - this way you can get input from those that respond exactly the same as you do.
    My suggestion would be to do this: Incorporate this post and your other in one thread : meaning outline your stats and you goals plus your body responses (ie: lose fat easily but tough time gaining muscle)
    After outlining this figure out caloric requirements. To figure out your daily caloric needs you should calculate your TDEE (total daily energy expenditure). If your goal is gaining mass you would increase the amount of calories required on a daily basis - to cut you would decrease. There are a few way to estimate tdee but this link exlains it pretty well: http://www.livestrong.com/article/75...lories-burned/
    At that point you could figure your current diet out and list the meals with macros - totaling at the bottom for daily totals or you could come up with your own diet and have members help you tweak it. A genral rule (just a guidline) is that 40% calories from carbs / 40% from protein and 20% from fat. Fat is 9 cals per gram , pro and carbs are 4 cals per gram. Again nothing is etched in stone when it comes to diet and that needs to be remebered - you can , will and should tweak it to maximize it sepcifically for you. This will involve inoput from others that have same goals , challenges and strenghts as you and first and formost from personal experience. The good news is once you figure it out you know how to maximize your diet for you from this point forward. A general rule when trying toi add mass is 500 cals over tdee - however you may require more if that doesnt suffice in gaining - ie : little muscle is gained and no fat gained.
    I hope this doesnt sound too daunting - it really isnt and the knowledge you gain as far as foods , diet , personal response you will have forever and can easily draw upon down the road to set your diet up for your personal success. Best of luck and agin looking forward to your post....

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    Quote Originally Posted by brad1986 View Post
    macro is proteins/carbs/fats... micro nutrients are vitamins and minerals. the amount/ratio of macros is goal dependant so untill i know your basal metablic rate and your goals that cant be answered. For example tho, my diet is 40%protien 40% carbs and 20% fats and if im eating 3000 cals per day that would be 300gms carbs 300 grams protien and 66 grms of fat
    Thanks. I'm trying to build up to 195-200lb.
    How can I learn my basal metabolic rate?

  7. #7
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    Quote Originally Posted by jimmyinkedup View Post
    Marco refers to macronutrients - carbs / proteins / fats.
    The info you gave in this post is excellent - it gives great insight as to your body type and challenges - this way you can get input from those that respond exactly the same as you do.
    My suggestion would be to do this: Incorporate this post and your other in one thread : meaning outline your stats and you goals plus your body responses (ie: lose fat easily but tough time gaining muscle)
    After outlining this figure out caloric requirements. To figure out your daily caloric needs you should calculate your TDEE (total daily energy expenditure). If your goal is gaining mass you would increase the amount of calories required on a daily basis - to cut you would decrease. There are a few way to estimate tdee but this link exlains it pretty well: http://www.livestrong.com/article/75...lories-burned/
    At that point you could figure your current diet out and list the meals with macros - totaling at the bottom for daily totals or you could come up with your own diet and have members help you tweak it. A genral rule (just a guidline) is that 40% calories from carbs / 40% from protein and 20% from fat. Fat is 9 cals per gram , pro and carbs are 4 cals per gram. Again nothing is etched in stone when it comes to diet and that needs to be remebered - you can , will and should tweak it to maximize it sepcifically for you. This will involve inoput from others that have same goals , challenges and strenghts as you and first and formost from personal experience. The good news is once you figure it out you know how to maximize your diet for you from this point forward. A general rule when trying toi add mass is 500 cals over tdee - however you may require more if that doesnt suffice in gaining - ie : little muscle is gained and no fat gained.
    I hope this doesnt sound too daunting - it really isnt and the knowledge you gain as far as foods , diet , personal response you will have forever and can easily draw upon down the road to set your diet up for your personal success. Best of luck and agin looking forward to your post....
    I realized i rambled here. To sum it up. Figure out your tdee - caculate your macros and totals for either your current diet or a new one you come up with. Start a thread that contains the info you provided in your 2 posts so far in diet section (stats , goals , how u can cut easily but are a hard gainer and so on) along with your diet complete with macro breakdown per meal and totals. People can then help you twaek it from there....

  8. #8
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    Quote Originally Posted by jimmyinkedup View Post
    I realized i rambled here. To sum it up. Figure out your tdee - caculate your macros and totals for either your current diet or a new one you come up with. Start a thread that contains the info you provided in your 2 posts so far in diet section (stats , goals , how u can cut easily but are a hard gainer and so on) along with your diet complete with macro breakdown per meal and totals. People can then help you twaek it from there....
    I really appreciate the help! I'm off to work. I'll look into this asap! Thank you again.

  9. #9
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    Quote Originally Posted by jimmyinkedup View Post
    Marco refers to macronutrients - carbs / proteins / fats.
    The info you gave in this post is excellent - it gives great insight as to your body type and challenges - this way you can get input from those that respond exactly the same as you do.
    My suggestion would be to do this: Incorporate this post and your other in one thread : meaning outline your stats and you goals plus your body responses (ie: lose fat easily but tough time gaining muscle)
    After outlining this figure out caloric requirements. To figure out your daily caloric needs you should calculate your TDEE (total daily energy expenditure). If your goal is gaining mass you would increase the amount of calories required on a daily basis - to cut you would decrease. There are a few way to estimate tdee but this link exlains it pretty well: http://www.livestrong.com/article/75...lories-burned/
    At that point you could figure your current diet out and list the meals with macros - totaling at the bottom for daily totals or you could come up with your own diet and have members help you tweak it. A genral rule (just a guidline) is that 40% calories from carbs / 40% from protein and 20% from fat. Fat is 9 cals per gram , pro and carbs are 4 cals per gram. Again nothing is etched in stone when it comes to diet and that needs to be remebered - you can , will and should tweak it to maximize it sepcifically for you. This will involve inoput from others that have same goals , challenges and strenghts as you and first and formost from personal experience. The good news is once you figure it out you know how to maximize your diet for you from this point forward. A general rule when trying toi add mass is 500 cals over tdee - however you may require more if that doesnt suffice in gaining - ie : little muscle is gained and no fat gained.
    I hope this doesnt sound too daunting - it really isnt and the knowledge you gain as far as foods , diet , personal response you will have forever and can easily draw upon down the road to set your diet up for your personal success. Best of luck and agin looking forward to your post....
    very helpful thank you!!

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