Hey everyone!
I just started going back to the gym here in the last week or so. I'm 39, 6'3" 252lbs with 37% BF. I want to lose weight, gain some muscle and hopefully, help with some mental health issues (Iraq Vet). I do cardio either walk at a brisk pace on a treadmill (usually around 20 minutes), or ride a stationary bike for 3 miles (about 20 minutes). Then I do a workout. Each exercise is usually 3-4 sets 10-12 reps and then a I try to do muscle failure.
I've been trying to figure out how to count macros, and so far, have no real idea how to figure out what my calories intake should be. I've found about ten or so sites, and each one tells me something different. So I'm lost as to my macros; cal., fat, carbs, protein. Right now I'm trying to hit:
Calories: 2016 (I think I got that number from here. I subtracted 500 from the initial 2516)
Fat: 80
Carbs: 189
Protein: 200
So far, I'm reaching the calories, fat, and protein give or take 10g. But the carbs, I'm almost 100g too low.
My meals for the day are:
Peanut Butter & Honey Oatmeal w/water for breakfast. (I'm very sensitive to dairy)
Two 4oz tender sirloins, 1 cup of steamed broc., and a cup of minute brand brown rice for lunch
Dinner is 2 4oz pieces of skinless chicken breasts and a medium sized sweet potato with a small amount of butter for taste
I drink two scoops of ISO100 Choc. PB protein with water after workout and then a Robert Irvine Fit Crunch PB protein bar before bed.
I don't mind eating the same thing everyday. But I'm open to any suggestions. Is there a book that you folks would recommend? The gym I go to doesn't have any nutritionists. I asked the owner of the gym if he could help me with suggesting exercises and he told me he didn't know what to suggest. He told me to google it. Anyway, if you don't mind helping me, I'd greatly appreciate the help. I tried to search for a post answer that was close to mine, but didn't go through every single one.
Again, thanks!
I just started going back to the gym here in the last week or so. I'm 39, 6'3" 252lbs with 37% BF. I want to lose weight, gain some muscle and hopefully, help with some mental health issues (Iraq Vet). I do cardio either walk at a brisk pace on a treadmill (usually around 20 minutes), or ride a stationary bike for 3 miles (about 20 minutes). Then I do a workout. Each exercise is usually 3-4 sets 10-12 reps and then a I try to do muscle failure.
I've been trying to figure out how to count macros, and so far, have no real idea how to figure out what my calories intake should be. I've found about ten or so sites, and each one tells me something different. So I'm lost as to my macros; cal., fat, carbs, protein. Right now I'm trying to hit:
Calories: 2016 (I think I got that number from here. I subtracted 500 from the initial 2516)
Fat: 80
Carbs: 189
Protein: 200
So far, I'm reaching the calories, fat, and protein give or take 10g. But the carbs, I'm almost 100g too low.
My meals for the day are:
Peanut Butter & Honey Oatmeal w/water for breakfast. (I'm very sensitive to dairy)
Two 4oz tender sirloins, 1 cup of steamed broc., and a cup of minute brand brown rice for lunch
Dinner is 2 4oz pieces of skinless chicken breasts and a medium sized sweet potato with a small amount of butter for taste
I drink two scoops of ISO100 Choc. PB protein with water after workout and then a Robert Irvine Fit Crunch PB protein bar before bed.
I don't mind eating the same thing everyday. But I'm open to any suggestions. Is there a book that you folks would recommend? The gym I go to doesn't have any nutritionists. I asked the owner of the gym if he could help me with suggesting exercises and he told me he didn't know what to suggest. He told me to google it. Anyway, if you don't mind helping me, I'd greatly appreciate the help. I tried to search for a post answer that was close to mine, but didn't go through every single one.
Again, thanks!
from Bodybuilding.com Forums - Nutrition https://bbcom.me/2KokO32
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