I am wanting to get into bodybuilding but I want to fix my diet first. I have worked out my calories as they currently stand, and also my macros.
I have also devised a system where I will meal prep 2/3 of my meals every day, sticking to my chosen macros and calories.
Then my 3rd meal I will eat whatever I want as long as it fills the remaining calories (mostly balanced or healthy).
Hopefully someone can look at my macros and also my approach and have some input.
Thanks!
IDEAL MACROS BASED ON A MODERATE ACTIVITY LEVEL:
2337 calories per day on a cut
2837 calories per day whilst maintaining
3337 calories per day on a bulk
-You only really need 0.82g of protein per 1 pound of lean body mass - However when bulking I will increase it to 0.9g/1lbm when maintaining and 1g/lbm when bulking to increase protein calorie ratio
0.82g of protein per 1 pound of lean body mass when cutting (this would currently be 122g of protein for me @ 488kcal)
0.9g of protein per 1 pound of lean body mass when maintaining (this would currently be 134g of protein for me @ 536kcal)
1g of protein per 1 pound of lean body mass when bulking or maintaining (this would currently be 149g of protein for me @ 596kcal)
-Increase fat by 0.05 when maintaining & 0.1 when bulking to increase fat calorie ratio
0.5g of fat per 1 pound of total body mass when cutting (this would currently be 92g of fat for me @ 828kcal)
0.55g of fat per 1 pound of total body mass when maintaining (this would currently be 101g of fat for me @ 911kcal)
0.6g of fat per 1 pound of total body mass when bulking (this would currently be 110g of fat for me @ 993kcal)
Fill up the remaining calories with carbohydrates:
for cutting 1021kcal - 255g carbs --- This ratio is roughly: 20p/35f/45c
to maintain 1390kcal - 347g carbs --- This ratio is roughly: 20p/30f/50c
for bulking 1748kcal - 437g carbs --- This ratio is roughly : 20p/30f/50c
-
MY CURRENT CALORIE RESULTS FROM THE CALCULATOR:
[A 500kcal cutting deficit]
-Current cutting calories needed for a day where I exercise = 2,657kcal per day (18,599kcal for a full week)
(320kcal should come from a balanced shake after exercising)
(2,337kcal should come from food)
-Current cutting calories needed for any day where I don't exercise = 2,337kcal per day (16,359kcal for a full week)
(No shake shake today - All 2,837kcal should come from food)
[Current maintenance calories]
-Current maintenance calories needed for a day where I exercise = 3,157kcal per day (22,100kcal for a full week)
(320kcal should come from a balanced shake after exercising)
(2,837kcal should come from food)
-Current cutting calories needed for any day where I don't exercise = 2,837kcal per day (19,859kcal for a full week)
(No shake today - All 2,837kcal should come from food)
[A 500kcal bulking surplus]
-Current bulking calories needed for a day where I exercise = 3,657kcal per day (25,590kcal for a full week)
(320kcal should come from a balanced shake after exercising)
(3,337kcal should come from food)
-Current bulking calories needed for any day where I don't exercise = 3,337kcal per day (23,359kcal for a full week)
(No shake today - All 3,337kcal should come from food)
-
Cutting:
-2337kcals works out @ (122g of protein - 488kcal) - (92g of fat - 828kcal) - (255g of carbs - 1021kcal)
-700kcal per meal (3 meals) + a 237kcal snack (2337kcals) on a rest day
+ 320kcal balanced shake on an exercise day
-An ideal 237kcal snack should roughly have: (12g of protein - 48kcal) - (9g of fat - 81kcal) - (28g of carbs - 112kcal)
-Each 700kcal meal should roughly have: (37g of protein - 148kcal) - (27g of fat - 243kcal) - (76g of carbs - 304kcal)
-Approximately a 20p/35f/45c split
-1 of these meals can be anything unplanned - As long as the calories don't go over 700kcal - Macros don't matter that much for this meal
-keep 4/7 of the unplanned meals healthy or at least balanced
-An ideal snack would have a 33/33/33 macro split - This is not really essential though
-An exercise shake should have as close to a 33/33/33 macro split as possible
-Any variation on total daily calorie expenditure should be adjusted by increasing or decreasing snack calories
-Any additional calories from snacks or desert should be logged and then burnt off via additional cardio
-Required macros & calories should be assessed and readjusted every 4 weeks
Maintaining:
-2837kcals works out @ (134g of protein - 536kcal) - (101g of fat - 911kcal) - (347g of carbs - 1390kcal)
-900kcal per meal (3 meals) + 137kcal snack (2837kcals) on a rest day
+ 320kcal balanced shake on an exercise day
-An ideal 137kcal snack should roughly have: (8g of protein - 32kcal) - (4g of fat - 36kcal) - (17g of carbs - 68kcal)
-Each 900kcal meal should roughly have: (42g of protein - 168kcal) - (32g of fat - 288kcal) - (110g of carbs - 440kcal)
-Approximately a 20p/30f/50c split
-1 of these meals can be anything unplanned - As long as the calories don't go over 900kcal - Macros don't matter that much for this meal
-keep 4/7 of the unplanned meals healthy or at least balanced
-An ideal snack would have a 33/33/33 macro split - This is not really essential though
-An exercise shake should have as close to a 33/33/33 macro split as possible
-Any variation on total daily calorie expenditure should be adjusted by increasing or decreasing snack calories
-Any additional calories from snacks or desert should be logged and then burnt off via additional cardio
-Required macros & calories should be assessed and readjusted every 4 weeks
Bulking:
-3337kcals works out @ (149g of protein - 596kcal) - (110g of fat - 993kcal) - (437g of carbs - 1748kcal)
-900kcal per meal (3 meals) + 500kcal balanced shake + 137kcal snack (3337kcals) on a rest day
+ 320kcal balanced shake on an exercise day
-An ideal 137kcal snack should roughly have: (8g of protein - 32kcal) - (4g of fat - 36kcal) - (17g of carbs - 68kcal)
-Each balanced shake should have: (25g of protein - 100kcal) - (17g of fat - 153kcal) - (62g of carbs - 248kcal)
-Each 900kcal meal should roughly have: (42g of protein - 168kcal) - (32g of fat - 288kcal) - (110g of carbs - 440kcal)
-Approximately a 20p/30f/50c split
-1 of these meals can be anything unplanned - As long as the calories don't go over 900kcal - Macros don't matter that much for this meal
-keep 4/7 of the unplanned meals healthy or at least balanced
-An ideal snack would have a 33/33/33 macro split - This is not really essential though
-An exercise shake should have as close to a 33/33/33 macro split as possible
-Any variation on total daily calorie expenditure should be adjusted by increasing or decreasing snack calories
-Any additional calories from snacks or desert should be logged and then burnt off via additional cardio
-Required macros & calories should be assessed and readjusted every 4 weeks
I have also devised a system where I will meal prep 2/3 of my meals every day, sticking to my chosen macros and calories.
Then my 3rd meal I will eat whatever I want as long as it fills the remaining calories (mostly balanced or healthy).
Hopefully someone can look at my macros and also my approach and have some input.
Thanks!
IDEAL MACROS BASED ON A MODERATE ACTIVITY LEVEL:
2337 calories per day on a cut
2837 calories per day whilst maintaining
3337 calories per day on a bulk
-You only really need 0.82g of protein per 1 pound of lean body mass - However when bulking I will increase it to 0.9g/1lbm when maintaining and 1g/lbm when bulking to increase protein calorie ratio
0.82g of protein per 1 pound of lean body mass when cutting (this would currently be 122g of protein for me @ 488kcal)
0.9g of protein per 1 pound of lean body mass when maintaining (this would currently be 134g of protein for me @ 536kcal)
1g of protein per 1 pound of lean body mass when bulking or maintaining (this would currently be 149g of protein for me @ 596kcal)
-Increase fat by 0.05 when maintaining & 0.1 when bulking to increase fat calorie ratio
0.5g of fat per 1 pound of total body mass when cutting (this would currently be 92g of fat for me @ 828kcal)
0.55g of fat per 1 pound of total body mass when maintaining (this would currently be 101g of fat for me @ 911kcal)
0.6g of fat per 1 pound of total body mass when bulking (this would currently be 110g of fat for me @ 993kcal)
Fill up the remaining calories with carbohydrates:
for cutting 1021kcal - 255g carbs --- This ratio is roughly: 20p/35f/45c
to maintain 1390kcal - 347g carbs --- This ratio is roughly: 20p/30f/50c
for bulking 1748kcal - 437g carbs --- This ratio is roughly : 20p/30f/50c
-
MY CURRENT CALORIE RESULTS FROM THE CALCULATOR:
[A 500kcal cutting deficit]
-Current cutting calories needed for a day where I exercise = 2,657kcal per day (18,599kcal for a full week)
(320kcal should come from a balanced shake after exercising)
(2,337kcal should come from food)
-Current cutting calories needed for any day where I don't exercise = 2,337kcal per day (16,359kcal for a full week)
(No shake shake today - All 2,837kcal should come from food)
[Current maintenance calories]
-Current maintenance calories needed for a day where I exercise = 3,157kcal per day (22,100kcal for a full week)
(320kcal should come from a balanced shake after exercising)
(2,837kcal should come from food)
-Current cutting calories needed for any day where I don't exercise = 2,837kcal per day (19,859kcal for a full week)
(No shake today - All 2,837kcal should come from food)
[A 500kcal bulking surplus]
-Current bulking calories needed for a day where I exercise = 3,657kcal per day (25,590kcal for a full week)
(320kcal should come from a balanced shake after exercising)
(3,337kcal should come from food)
-Current bulking calories needed for any day where I don't exercise = 3,337kcal per day (23,359kcal for a full week)
(No shake today - All 3,337kcal should come from food)
-
Cutting:
-2337kcals works out @ (122g of protein - 488kcal) - (92g of fat - 828kcal) - (255g of carbs - 1021kcal)
-700kcal per meal (3 meals) + a 237kcal snack (2337kcals) on a rest day
+ 320kcal balanced shake on an exercise day
-An ideal 237kcal snack should roughly have: (12g of protein - 48kcal) - (9g of fat - 81kcal) - (28g of carbs - 112kcal)
-Each 700kcal meal should roughly have: (37g of protein - 148kcal) - (27g of fat - 243kcal) - (76g of carbs - 304kcal)
-Approximately a 20p/35f/45c split
-1 of these meals can be anything unplanned - As long as the calories don't go over 700kcal - Macros don't matter that much for this meal
-keep 4/7 of the unplanned meals healthy or at least balanced
-An ideal snack would have a 33/33/33 macro split - This is not really essential though
-An exercise shake should have as close to a 33/33/33 macro split as possible
-Any variation on total daily calorie expenditure should be adjusted by increasing or decreasing snack calories
-Any additional calories from snacks or desert should be logged and then burnt off via additional cardio
-Required macros & calories should be assessed and readjusted every 4 weeks
Maintaining:
-2837kcals works out @ (134g of protein - 536kcal) - (101g of fat - 911kcal) - (347g of carbs - 1390kcal)
-900kcal per meal (3 meals) + 137kcal snack (2837kcals) on a rest day
+ 320kcal balanced shake on an exercise day
-An ideal 137kcal snack should roughly have: (8g of protein - 32kcal) - (4g of fat - 36kcal) - (17g of carbs - 68kcal)
-Each 900kcal meal should roughly have: (42g of protein - 168kcal) - (32g of fat - 288kcal) - (110g of carbs - 440kcal)
-Approximately a 20p/30f/50c split
-1 of these meals can be anything unplanned - As long as the calories don't go over 900kcal - Macros don't matter that much for this meal
-keep 4/7 of the unplanned meals healthy or at least balanced
-An ideal snack would have a 33/33/33 macro split - This is not really essential though
-An exercise shake should have as close to a 33/33/33 macro split as possible
-Any variation on total daily calorie expenditure should be adjusted by increasing or decreasing snack calories
-Any additional calories from snacks or desert should be logged and then burnt off via additional cardio
-Required macros & calories should be assessed and readjusted every 4 weeks
Bulking:
-3337kcals works out @ (149g of protein - 596kcal) - (110g of fat - 993kcal) - (437g of carbs - 1748kcal)
-900kcal per meal (3 meals) + 500kcal balanced shake + 137kcal snack (3337kcals) on a rest day
+ 320kcal balanced shake on an exercise day
-An ideal 137kcal snack should roughly have: (8g of protein - 32kcal) - (4g of fat - 36kcal) - (17g of carbs - 68kcal)
-Each balanced shake should have: (25g of protein - 100kcal) - (17g of fat - 153kcal) - (62g of carbs - 248kcal)
-Each 900kcal meal should roughly have: (42g of protein - 168kcal) - (32g of fat - 288kcal) - (110g of carbs - 440kcal)
-Approximately a 20p/30f/50c split
-1 of these meals can be anything unplanned - As long as the calories don't go over 900kcal - Macros don't matter that much for this meal
-keep 4/7 of the unplanned meals healthy or at least balanced
-An ideal snack would have a 33/33/33 macro split - This is not really essential though
-An exercise shake should have as close to a 33/33/33 macro split as possible
-Any variation on total daily calorie expenditure should be adjusted by increasing or decreasing snack calories
-Any additional calories from snacks or desert should be logged and then burnt off via additional cardio
-Required macros & calories should be assessed and readjusted every 4 weeks
from Bodybuilding.com Forums - Nutrition https://ift.tt/qBzORgi
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