Diets - Macros and Calories, what do you really need?

xibinim said:
I'm talking overall food and drink lol, would sound like an alcoholic otherwise. Typical weekend is a few drinks after work and gym on Friday night followed by normal food intake on the Saturday and Sunday with no gym. This weekend I mentioned was particularly bad as I went to a party on Friday (bottle of red wine) and Saturday (several bacardi & diet cokes and BBQ food though I did burn off at least 20 calories with Wii Fit ;)).


So what should I do to speed up the fat burn/weight loss?
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Eat less, less calories = weight loss.

Things like training whilst fasting. Training harder and increased levels of workout help. But you don't even need to train to lose weight.

I'm a lazy ******* so I just get up early and go for a 20minute workout :)
 
Had blood test (mainly out of curiosity since I've physically quite different to when I started training in June). Docs says too much proteenz being consumed, although this was on answer machine I need to ring up to get a full run down on my results.

I have 1g per lb of bodyweight, which is easy to track (and I do track). Hard to accept, believe Dr =/ nutrition wizard, don't think he's aware I lift. Brb 50g of protein a day... or not. Anyone been told the same before? I thought 1g per lb was a conservative amount tbh.
 
There's some kidney enzyme iirc that goes out of the 'normal' range if your consuming 'lots' of protein. Bare in mind the RDA for proteenz is something bonkers like 45g (but we need 270g of carbs, u wot m8?) so it's very easy to fall out of their supposedly correct range. AFAIK it's not actually harmful but because it's out of the normal guidelines it will be flagged I guess.

I suspect the health benefits of actually understanding your diet, training etc. far outweigh blindly following our governments awful suggestions.
 
Ya that's what I thought. I'm a bit of a manlet and aim for around 150g protein a day, which is slightly over 1g per lb but not by much. As my body weight is going down I'll probably adjust it slightly to suit but it's a satiating macro and I enjoy eating meat etc, so 2 fingers to the man.
 
Ha I am close to or over 200g per day at 72kg! If I have 150g I tend to suffer retardodoms. Guess my doc would have a field day on that!
 
Hi all,

I'm looking for some diet advice.

I've been reading through the leangains website and I'm thinking about giving this a go....

12-1 PM or around lunch/noon: Meal one. Approximately 20-25% of daily total calorie intake.
4-5 PM: Pre-workout meal. Roughly equal to the first meal.
8-9 PM: Post-workout meal (largest meal).

Problem is I'm not sure what to put into those meals to make sure I'm eating enough. I'm 182cm tall and 80kg.

I've calculated basic requirements of 2600 and I'm trying to gain mass so added 10% which gives 2860.

Could someone advise what foods I could put into the three meals, amounts etc.

I've tried googling but I keep getting the "WOW best foods ever!" type websites.
 
Don't get too caught up with the 'approximately' bit, or the need to have a fast-breaking and pre-WO meal - some people train fasted and just eat once, some people eat twice a day (me!) just keep the majority of your carbs PWO and have the bigger meal first on rest days. Just do what works best for your schedule.

Use the I.F. Calculator to work out your macro split (you'd want the slow bulk option with carb/fat cycling e.g. 30/70 70/30 or 75/25 25/75).

E.g. I'm pretty short and doing +10/-30 atm to drop body fat, so my macros on training days are

P = 150
C = 270 (280, 290, 300)
F = 50 (45, 40, 35)

(Bracketed are basically alternative options)

100g of lean meat is about 20g protein, 100g uncooked rice is about 70g carbs, teaspoon of olive oil is 5g fat etc etc. Just look at the nutritional information of stuff and break it down, e.g. yesterday my protein came from mostly from chicken, with quark, nuts and whey making up the remainder.
 
Thanks for the reply, that website is really useful!

I've actually just looked at your log and you're doing a similar thing to me and you've knocked the fat of really well!

If you don't mind answering, what type of foods do you put into the meals? What would an example meal be?

I think I'm struggling to get started because I don't really know what to be eating.
 
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Er... all sorts really. I tend to see what's for dinner (although 9/10 the carbier meals can be arranged to be done on workout days) and base the rest of my macros around that. I usually get 20-40g of protein from whey but the rest from chicken/tuna/beef/salmon/quark/cottage cheese/pork/prawns. Carbs are usually rice/pasta (white), potato, homemade bread, oats, Soreen, Weetabix as well as little things here and there. Fats... coconut oil, olive oil, fatty meats, peanut butter, nuts, mayo, cheese.

I tend to get about 70-80% of my macros from whole-ish sources and the rest from whatever. I'm pretty IIFYM but I always try to hit my macros accurately. If you look at the meal examples on the Leangains site, or RP.JP it's quite similar - always have green salad or veg w/every meal (don't count towards carb total), meat and some lol stuff as I'd rather get to near 300g carbs without eating 400g dry weight rice, for instance, cos that's a bit boring.

Drink lots of green/fruit/herbal tea and black coffee during the day.
 
Figured I'd post this in here as other opinions are always useful.

Carb cycling combined with IF with a little CBL science in there also. Primary aim is to drop fat with varying CV (HIIT, SS, Tabata, Complexes) throughout the week either PWO or on dedicated days. Resistance raining Mon/Wed/Fri.

Macro's will be thrown out somewhat due to trace carbs in veg/fruit, subsequently the only thing missing from this is 2 handfuls of grapes and/or an apple daily and any red/brown sauce.

Mon - High
Tues - None
Weds - Low
Thurs - None
Fri - Low (may change this to high but will play it by ear)
Sat - Low
Sun - None

Yellow lines represent an average of the options above.

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Would welcome suggestions for any other food options with a high macro content but overall low calorie content.
 
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Steedie said:
Wtf benny? You have a nice leafy salad for lunch, then every meat under the sun for dinner?! :confused:
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You're not the first person to miss this:

BennyC said:
Yellow lines represent an average of the options above.
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Those options are cycled so the values highlighted in yellow are the average which are summed in.

If I was eating a kilo in meat there's no way I'd have the split/macro's I do! Let alone eating 1.5KG of spinach leaves a week!
 
icecold said:
Looks good Benny, until you confused me with this:


Que?
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Lol, bit of a foot in mouth moment. Obviously c/p/f have a certain calorie count per gram.

For example 100g of cous cous is actually a reasonable volume of food with relatively low overall calorie & carb content.

I was just after recommendations for foods I'd not considered that were filling but not particularly dense when it came to macro content or calories, like cous cous for example.
 
My numbers look right?
Height 170cm
weight 99.7Kg, 15St 10lb, 220lbs
MEN: BMR = 66 + [13.7 x 99.7 (kg)] + [5 x 170 (cm)] - [6.76 x 30 (years)]

66+ 1365.89 + 850 - 202.8 = 2079.09
*1.2 (sedantary) = 2494.90
-15% = 2120.67

220g - 330g protein
330g - 440g Carbs
Lost on the Fats bit


Currently breakfast involves.. Coffee :eek:

Lunch, whatever I had time to pack or will just skip.
Evening meal meat/fish with veg or whatever the missus has cooked when I get in.

Today:
Breakfast, Cup of coffee and my multivits and a table spoon of fish oil.

Black coffee with a teaspoon of coconut oil before gym.
Protein Shake after Gym, 50g Isolate, 5g creatin, 5g leucine, 2 bananas.

Lunch today was a can of Tuna, with mayo and hotsauce, bit of mixed salad in corn tortillas (3 of em).
Evening meal will likely be a slab of salmon with courgettes, asparagus and maybe some sweet potato wedges.

Then 2 scoops of MP Bedtime Extreme before bed.

I do have some of the MP smooth Peanut butter here, it tastes fantastic but I was lead to believe I should stay away from carbs as much as possible.

Aims: Lose as much fat as possible

Been at the gym for about 4 month or so now, lost approx 2Stone so far. It's getting to the point everything is starting to slow down and I'm thinking the diet side of things is really not helping now.
alcohol really is my weak spot :(
 
Benny... bro... so complicated, for such a simple aim. All this micromanagement, and for what? Wildly, majorly significantly superior results? I'm so certain your goals are easily attainable on the simplest of programs...

I see this so often at my gym... Good ideas that start off simple, then evolve into the very most anal number crunchingly hideous clusterf***s conceivable to man.
 
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