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?
Someone please explain how to plan out your macros
- Thread starter Lord Vutulaki
- Start date
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.
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?
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.
Cheers mate do you weigh your meals or just roughly work them out based on portion sizes?
The man himself arrives! Is animal fat good fat? I love that shit.
Gonna cut down on red meat based on your advice plus its not cheap
I don't check macros even when cutting. I took an estimate the other day and guessed portion size
You 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
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
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.
Correct, I'm not saying everyone should do it the same way I do. I was simply answering his specific question.
Thanks malaka
I always wondered if these sites were legit or not but good enough for you good enough for me.
Man looks like I got a lot of caloric trunk space now that im off the sauce.
Never realized how many calories I was drinking.
Never realized how many calories I was drinking.
Westside's nutrition guy advocates animal and vegetable for all meals except for pre and post traneing. Sounds like an idea.
Do we all agree that this okay for an easy gainer like me? I don't care about bf% much just want to get to 100kg for once in my life. Ill trim back once my back is ready for heavy deadlifting and I can compete.
Do we all agree that this okay for an easy gainer like me? I don't care about bf% much just want to get to 100kg for once in my life. Ill trim back once my back is ready for heavy deadlifting and I can compete.
They are very legit, you can even compare them. Of course not all types of potatos have the same carb content etc. But at least they give you a sense of the energy content in different foods. You just have to type in EVERYTHING, even sauces etc. Some small things we consume make us think it's ok but in reality it's several hundred calories and can break a cutting diet with a single portion a day.
As a thank you
From MyFitnessPal.com
From MyFitnessPal.com
-
Baked Skinless Thighs (Chicken -thighs)
Serving Size: 1 gram, Calories: 165, Fat: 10g, Carbs: 0g, Protein: 20g -
Boneless/skinless (Chicken Thigh)
Serving Size: 4 oz, Calories: 130, Fat: 4.5g, Carbs: 0g, Protein: 22g
By the way, for things that have nutrition data on the package, look at that instead. Frozen chicken usually does.
For stuff you buy fresh and have no package/label with info, use the sites.
That site sucked, use this instead: Nutrition Facts and Analysis for Chicken, broilers or fryers, thigh, meat only, raw
For stuff you buy fresh and have no package/label with info, use the sites.
That site sucked, use this instead: Nutrition Facts and Analysis for Chicken, broilers or fryers, thigh, meat only, raw
@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?
How many meals are you eating per day?
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?