New to macros; please give me your advise

[Alex.stmpnk]

Brother,
12oz chicken = 91g protein
ON protein shake = 48g protein
That is in water, add milk for more protein.
That is lunch 1 and 2 right there. This is easy, don't overthink it.

Thanks for the advise; I haven't had a Chance to get and buy some chicken; damn dayjob is killing me so I have been on tuna fish mostly and whey protein shakes; and some lean cuts for lunch and peanut butter for snack; this weekend I will get well stocked on chicken. I don't add milk to the shake because of the carbs

 

[Alex.stmpnk]

How in the actual fuck are you eating a meal like lunch that contains 237 calories? I'll use the term "meal" loosely... The proper term is a light snack.

1200cal a day on average?

If I were going to give you good advice I'd tell you to forget about taking steroids... It'll be a fruitless endeavor for you.

Now that I've got that out of my system... What are your goals?

Best way to organize this is to first find your TDEE, look it up. Use a few calculators, figure up an average and go from there.

Once you have a TDEE established, decide if you want to lose weight or gain it. Let's say your TDEE is 3000cal, if you want to gain weight then start eating 3500-4000cal... Lose weight, start eating around 2500cal.

Macros - you can do this any number of ways, easiest for you will probably be to get about 1-1.5 grams of protein per pound of bodyweight. I'd shoot for at least 200 grams a day at your bodyweight. Then you have fats and carbs, you can split them evenly to get the rest of your calorie needs or you can get more of one and less of the other depending on what kind of foods you like.

The math works out like this: 4 Cal per gram of carb, 4 Cal per gram of protein and 9 Cal per gram of fat... Bonus - 7 cal per gram of alcohol.

Sooooo; do you also count the cals from alcohol like good cals??? Assuming I drink whisky with tonic mineral water only to keep the carbs low; would those calories also count towards the daily goal??? Or do alcohol calories go directly to body fat???

 

[Eman]

Sooooo; do you also count the cals from alcohol like good cals??? Assuming I drink whisky with tonic mineral water only to keep the carbs low; would those calories also count towards the daily goal??? Or do alcohol calories go directly to body fat???

It's not that they always go to bodyfat... Alcohol doesn't really have a place in proper nutrition due to the fact it's a drug that has other effects aside from containing calories. But, if you want to have a glass of whiskey from time to time, you should.

I am on a diet right now but this weekend I'm having an annual get together at my house and guess what? I'm going to have a few beers and go over my deficit calories. But, I'm going to keep things reasonable and act in moderation. If I want a beer in my back yard after I mow my grass next weekend, why not? It's not going to cause a great deal of interference but if I start drinking everyday... Going to prove to be a bit harder to keep the goals I want to reach.

 

[Alex.stmpnk]

It's not that they always go to bodyfat... Alcohol doesn't really have a place in proper nutrition due to the fact it's a drug that has other effects aside from containing calories. But, if you want to have a glass of whiskey from time to time, you should.

I am on a diet right now but this weekend I'm having an annual get together at my house and guess what? I'm going to have a few beers and go over my deficit calories. But, I'm going to keep things reasonable and act in moderation. If I want a beer in my back yard after I mow my grass next weekend, why not? It's not going to cause a great deal of interference but if I start drinking everyday... Going to prove to be a bit harder to keep the goals I want to reach.

That makes sense; I have the feeling like drinking alcohol is absolutely forbidden when on cycle; but some days are harder than others and sometimes a few drinks are necessary to relax after a long week

 

[Rockclimber]

I just log my alcohol under the "snacks" tab in myfitnesspal. That way when I look back I can see what days I wasted those calories on alcohol and how much I spent. Eventually you will get tiredof spending 300 calories on scotch and switch to like bud 55 which has 55 calories. Basically water. When I am bulking I will drink some amazing IPA beers though. they do technically have carbs in them

 

[Alex.stmpnk]

All right friends; after reading the interesting and informative post of the doc and your information here; I calculated the following:
Weight 165 lb
Bf% 17%
BMR 1714.16 cal
Maintenance (X1.5 considering moderate active; train 4 days a week high intensity) 2571.9 cal
X1.1 for caloric surplus= 2829 cal

So far I have managed to eat 2500 calories daily; aiming for at least 150 g carbs and 200 G protein and around 80g of fat; do my calculations look good to you??? I will ramp up to 2800~ calories in the next days and see how it goes

 

[Dr JIM]

hello guys
So; I continue learning about this lifestyle and I have learned now the importance of having a good nutrition while on AAS; I have to admit that for the first 4 weeks of my current cycle I didn't care about nutrition and I realize now that I might have been in a catabolic state; I estimate I was eating about 1200 cal per day.
So; here is my second day watching my macros, I am trying to keep carbs low to maximize fat burning; so, tell me what you think, am I on the right path to fat burning and preserving muscle mass?? Or even increasing muscle???
Thanks a lot

Knowing and understanding "macros" is the EASY part, developing a palatable meal plan is the hard part!

I see guys, and most are newbies
post some of most radiculous diet plan based on their macros such as for the protein portion

8 oz fish
16 oz chicken
16 oz non-fat yogurt
30oz whey protein
Etc

Bland, unstructured and unrewarding meal plans like this is the primary reason so many obese folk never lose weight when "dieting". The point here is relatively straightforward ---- a meal plan must remain PLEASUREFUL or it will fail in short order!

Here's a simple Macro plan for starters

Eliminate ALL prepackaged foods that derive more than 50% of the calories from fat and "carbs".

So that means anything you consume, "in a box" or otherwise must derive at least 50% of the calories from protein.

Go to the grocery store and give it a go, you will soon discover why the pros either control the ingredients by cooking their own food or have a well structured meal plan that someone else, who understands or is a pet of their pursuits, cooks for them.

IME the number one reason most younger lifters "fail" to achieve their goals ---- THEIR DIET!

 

[Alex.stmpnk]

Just as an update; I'm happy to report that after 3 weeks eating properly according to what I have learned and your advise I have gained 2 kg of weight which I supossed is mostly muscle mass for I certainly feel the weight of it, my shirts are starting to get thight around the arms; after cycle ends i will come back to you for advise on nutrition and training during PCT to cut fat and maintain muscle mass, thank you all for your advise!! I'm starting to feel the improvements now!

 

[Logan44551]

So, how did pct go? Do you hang on to your gains, and maintain your diet?

 

[Alex.stmpnk]

So, how did pct go? Do you hang on to your gains, and maintain your diet?

Hello; pct went well; I lost some muscle and strength but I look leaner and more vascular, which is good since my goal is to get lean and toned, not big; diet continues to be below calculated maintenance at 2100 cal; 40% protein 40% fat and 20% carbs; also using albuterol 16 mg a day.
Learning about macross was very useful; didn't start seeing real change until I adjusted my diet

 

[ARES]

Alex.stmpnk,
Now you've been schooled a LITTLE (This is a HUGE topic with LOADS of info), you NEED TO TRACK. You need to learn why your micronutrients and macronutrients are important. Once you learn the whats, whys and hows then you can time your nutrition instead of taking a casein and dextrose breakfast shake. GO TO YOUR APP STORE and download "Myplate" for nutrition tracking. Sets up your goals. This were at least get you started in the right direction along with the info on here

 

[EcpertRealistic]

But more carbs = more body fat, right??? I am aiming to achieve a ketogenic state; I've read wonders about the keto diet; my only doubt is if being on ketosis also burns lean muscle as well as fat

Nope, only 5% of carbs turn into fat. You need to stop consuming fat.

The root of the problem is that carbs, specially sugar triggers a spike in insulin and insulin stores the fat in your body.

Basically you will not store fat if either one (sugar-fat) is missing in the equation.



Also the higher your estrogen the more fat you will hold