As weighing out meals/planning etc etc, I get the ratios but just not how to calculate things for consumption if that makes sense?
Any useful resources out there?
Any useful resources out there?
No, explain more about what you want. But here is the basic gist that a lot of people go for (rightly or wrongly):As weighing out meals/planning etc etc, I get the ratios but just not how to calculate things for consumption if that makes sense?
Any useful resources out there?
I want to get to 100kg for once in my life (was my dream growing up being a Tyson fan lol) im hovering between 86 - 90kg now and finding it easy to put on muscle since I quit the sauce, probably cause my liver has some spare time on its hands, IDK TBH.No, explain more about what you want. But here is the basic gist that a lot of people go for (rightly or wrongly):
Determine how many calories you want each day (Bulking? Cutting?).
Determine how much protein you want (1lb/g of bodyweight is a common guideline. There are others).
Work out how many calories are in that protein (4kcal/g).
Get the rest of your calories from fat and carbs.
Carbs are 4kcal/g. If the carbs are fibre, you won't get much out so exclude the fibre content for calculating calories.I want to get to 100kg for once in my life (was my dream growing up being a Tyson fan lol) im hovering between 86 - 90kg now and finding it easy to put on muscle since I quit the sauce, probably cause my liver has some spare time on its hands, IDK TBH.
Okay I know the protein part and how to calculate it but not how to workout how many calories come from which carbs by weight.
So I know a large Tbone gives me 65 grams of protein almost a third of the protein I need for a day but I dont know how to workout my calorie intake and dont trust online calculators. Is there a table available to allow me to calculate it myslelf?
Well see here is one of your problems. Number 1 red meat should be limited to maybe once a week because while the protein is high it's also loaded with Saturated fat which is A) unhealthy B)not useful in any way for dieting. You should learn how to carb cycle as well. Days you train carbs can be different then days you are not training. Also heavy hard days can be a higher carb day. If that seems difficult, get on a species macro ration per day. Something that is pretty common starting point is 220-240 grams of protein, 170 grams of carbs and 35-40 grams of good fats.I want to get to 100kg for once in my life (was my dream growing up being a Tyson fan lol) im hovering between 86 - 90kg now and finding it easy to put on muscle since I quit the sauce, probably cause my liver has some spare time on its hands, IDK TBH.
Okay I know the protein part and how to calculate it but not how to workout how many calories come from which carbs by weight.
So I know a large Tbone gives me 65 grams of protein almost a third of the protein I need for a day but I dont know how to workout my calorie intake and dont trust online calculators. Is there a table available to allow me to calculate it myslelf?
Cheers mate do you weigh your meals or just roughly work them out based on portion sizes?Carbs are 4kcal/g. If the carbs are fibre, you won't get much out so exclude the fibre content for calculating calories.
Fat is 9kcal/g. So the steak is 260kcal from protein and however many kcal from the fat. There's no carbs in meat.
Well see here is one of your problems. Number 1 red meat should be limited to maybe once a week because while the protein is high it's also loaded with Saturated fat which is A) unhealthy B)not useful in any way for dieting. You should learn how to carb cycle as well. Days you train carbs can be different then days you are not training. Also heavy hard days can be a higher carb day. If that seems difficult, get on a species macro ration per day. Something that is pretty common starting point is 220-240 grams of protein, 170 grams of carbs and 35-40 grams of good fats.
I don't check macros even when cutting. I took an estimate the other day and guessed portion sizeCheers mate do you weigh your meals or just roughly work them out based on portion sizes?
But you probably have over 20 years experience of doing. I can count in my head too and judge from past experience what will make me gain or lose, but I have approx 10 years experience of counting all macros.I don't check macros even when cutting. I took an estimate the other day and guessed portion size
Correct, I'm not saying everyone should do it the same way I do. I was simply answering his specific question.But you probably have over 20 years experience of doing. I can count in my head too and judge from past experience what will make me gain or lose, but I have approx 10 years experience of counting all macros.
Thanks malakaYou should find a site that does calorie counting for you. You will make way too many mistakes if you try counting calories on your own.
Here are some:
Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com
FitDay - Free Weight Loss and Diet Journal
Calories in Food | Nutrition, Carbohydrate and Calorie Counter
Calorie Chart, Nutrition Facts, Calories in Food | MyFitnessPal.com
How many meals are you eating per day?
@Leigh @Pitbull3744 A @Anastasios
Here's my ingredients for my 2 pwo meals
1 x sweet potato
4 x chicken thighs
Drum wheat pasta
Lemons
Pasta sauce
Meal 1 - 3 chicken thighs fried in olive oil, lemon juice and lotsa garlic with that medium sweet potato (boiled )
Meal 2 - 1 chicken thigh and a side of pasta (1 cup uncooked ) in that sauce.
Thats 60 grams of protein and 1500 calories including 4 tble spoons of olive oil.
Sound about right?
5 - 6 starting today.How many meals are you eating per day?