need advice from knowledgeable personel

[JayIsPumped]

switched up my diet abit trying to gain lean muscle, stay the same bf ,maybe loose a lil but thatll be easy with my training...just need advice on if my macros are enough or to high to gain lean solid muscle and a few solid lbs

205 lbs 10% bf 20 yrs old 6 ft lifting for 5 years..GOAL is to be 225 6-10% bf

macros are 2920g cals/ 90g fat/ 240g carbs/ 250g protein

meal 1: oatsmeal w banana in it and 5 egg whites

Meal2post workout) protein shake ,steak , brown rice, sweet potatoes

meal3:chicken breast, brown rice, red potaotes

meal4: chicken breast, vegies, brown rice

meal5: either tilapia,tuna or chicken and vegies OR tilapia,tuna or chicken quesoqillas depending on what im feeling.

meal6before bed): yogurt, almonds, cottage cheese, protein shake

also take glutamine, creatine, fishoil, vitamin b-12, C, E, D-3, and cod liver oil

thanks in advance...feel like im forgetting something....lol

[Papiriqui]

First i would stick with 1 PWO shake and the rest get it from the foods. If you are going to eat carbs stay on one rather than 2, like brown rice and sweet potato, or brown rice and red potatoes, choose one, stop eating that much brown rice and start eating veggies like broccoli, asparagus, green beans, etc. The same goes for protein and fats, protein shake and steak are both a protein source, choose one (here i would stick with the shake), same goes for before bed, cottage cheese and shake, just add more cheese and take off the shake, also i would take off the added fats and yogurt as well.

Your foods are good but IMO your combinations are lacking a bit but you can work on that.

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

at 205lbs 10%bf u have 184.5lbs LBM

rough maintenance: LBM x 15

184.5 x 15 = 2767cals

if i were u id be eating closer to 3100-3250cals

what u could do is on workout days start at 3300 and non-workout days 2400-2700 and kinda play with it to see how u fare if u want to try to keep gains leaner. i would make up the difference in cals primarily by manipulating the carb macro on non-workout days..

or if u want to eat the same thing everyday then id go with the numbers i posted above.. 40/45/15 (pro/carb/fat) or 40/40/20 (pro/carb/fat)

[JayIsPumped]

at 205lbs 10%bf u have 184.5lbs LBM

rough maintenance: LBM x 15

184.5 x 15 = 2767cals

if i were u id be eating closer to 3100-3250cals

what u could do is on workout days start at 3300 and non-workout days 2400-2700 and kinda play with it to see how u fare if u want to try to keep gains leaner. i would make up the difference in cals primarily by manipulating the carb macro on non-workout days..

or if u want to eat the same thing everyday then id go with the numbers i posted above.. 40/45/15 (pro/carb/fat) or 40/40/20 (pro/carb/fat)

so 40/45/15 should be the macros for each meal?

[JayIsPumped]

First i would stick with 1 PWO shake and the rest get it from the foods. If you are going to eat carbs stay on one rather than 2, like brown rice and sweet potato, or brown rice and red potatoes, choose one, stop eating that much brown rice and start eating veggies like broccoli, asparagus, green beans, etc. The same goes for protein and fats, protein shake and steak are both a protein source, choose one (here i would stick with the shake), same goes for before bed, cottage cheese and shake, just add more cheese and take off the shake, also i would take off the added fats and yogurt as well.

Your foods are good but IMO your combinations are lacking a bit but you can work on that.

yea I don't drink shake with the steak I only drink the shake when I gota let the steak unthaw because I ran out and didn't have it precooked, and I get fat free yog, ill stick with sweet potatoes because their good AF, and for vegies I do broccoli,coliflower, squash, zucinni, and carrots.. what added fats should I take off?

[JayIsPumped]

First i would stick with 1 PWO shake and the rest get it from the foods. If you are going to eat carbs stay on one rather than 2, like brown rice and sweet potato, or brown rice and red potatoes, choose one, stop eating that much brown rice and start eating veggies like broccoli, asparagus, green beans, etc. The same goes for protein and fats, protein shake and steak are both a protein source, choose one (here i would stick with the shake), same goes for before bed, cottage cheese and shake, just add more cheese and take off the shake, also i would take off the added fats and yogurt as well

Your foods are good but IMO your combinations are lacking a bit but you can work on that.

and whats a PWO shake?

[JayIsPumped]

so 40/45/15 should be the macros for each meal?

and for upping calories should I just up the quantities of

[JayIsPumped]

quantities of chicken ?

[gbrice75]

so 40/45/15 should be the macros for each meal?

40/45/15 would be your daily macro breakdown. Every meal doesn't need to match this. What a pain in the ass that would be!

and whats a PWO shake?

PWO - Post WorkOut.

PS - learn how to multiquote!

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

so 40/45/15 should be the macros for each meal?

thats a percentage split not macronutrient gram count.. basically:

40% total cals from protein
45% total cals from carbs
15% total cals from fat

u can also run 40/40/20

read this:

BULKING:
http://forums.steroid.com/showthread...*#.UPhOgSfedP8

CUTTING:
http://forums.steroid.com/showthread...g#.UPhOsifedP8

[JayIsPumped]

40/45/15 would be your daily macro breakdown. Every meal doesn't need to match this. What a pain in the ass that would be!



PWO - Post WorkOut.

PS - learn how to multiquote!

thats a percentage split not macronutrient gram count.. basically:

40% total cals from protein
45% total cals from carbs
15% total cals from fat

u can also run 40/40/20

read this:

BULKING:
http://forums.steroid.com/showthread...*#.UPhOgSfedP8

CUTTING:
http://forums.steroid.com/showthread...g#.UPhOsifedP8

ok thanks guys..ive dieted before but this is the first time im tryin to really do it down to the T with counting macros and all that..as for all thos percents like 40/20/20 I have no idea how to calculate that. hopfully those threads u posted will help me out and as for PWO I got some MASS-PEAK whey hydrolysate with 710g cals (110 cals from fat) 12g fat, 101g carbs and 50g protein. would that be ideal for PWO? or should I just take some regular isolate/whey? that extra 710 cals will get me from 2900 cals to 3600 cals (just went and bought it

[JayIsPumped]

bump

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

bump.. for what?? i would not use that post workout mix u have long term.. if u bought it u may as well use it instead of throwing it away i suppose. better is always gonna be something like protein powder and oats or brn rice.. typically most of the carbs in something like that is gonna come from sugar of some sort.

did u read the stickies? other than the one question u need to make a decision on what u wanna do..