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

Yeah, I can see what you're saying. Basically I'm just happy to be eating at the moment. I was literally averaging 2 meals a day until a couple of weeks ago so the plan is just to get used to eating often at the moment.

I haven't ignored your original post Steedie and I will weigh myself today in the gym so I can start looking at roughly what I need to eat. Doesn't help that I can't eat many dairy products or nuts etc but I'm sure there is a way around it.

The Craig, the first day was high on carbs because I had a gym session at approx 1pm.
 
You can still bulk on 2 meals a day, I know I do. You just need to increase portion size. Sigma, have you thought about adding a protein shake or 2 into your diet? Not being able to have much dairy is a little bit of a problem, but I'm the same. Whey isolate is lacto-free, and there are many other non-dairy protein powders out there. Pea protein, for example, is almost half the price of whey so that's what I use.
 
I could always add a protein shake here or there, pea protein sounds 'interesting' so I might give it a go once I run out of whey. I didn't include my post workout shake in that diet I posted above as it was just supposed to be a rough plan to see me over the next few days.

I have used the Harris-Benedict Formula (I don't know my BF%) and after adding 10% for growth I apparently need 2543 calories a day. :)

Thanks for all of the advice so far.


Edit - just roughly calculated lean bodymass online by measuring myself and apparently my bodyfat is around 17/18%.

@18% Katch-McArdle method + 10% = 2288 calories.
 
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Not quite sure how accurate those above figures are, given the rough estimate of BF%, but decided to rough count of what I ate today:

Diet_07_08_11.jpg


Think I will start by increasing my portion sizes a bit and see how much difference that makes. Having said that, I am tempted to eat less than required whilst I'm doing this insulin thing though, to hopefully get rid of a tiny bit of flab around the stomach.
 
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Have more peanut butter with your toast! When I have a peanut butter sandwich I use 100g which is about 450 calories, 70g of fat and I don't know how much protein. Also Burgen bread has more protein (6.something grams per slice) and less carbs (11.something grams per slice), might not be as bioavailable but still a bit better.
 
Quick question, if I am planning to do a cut for a month and a half, would it be viable to skip lunch on the non-workout days. My lunches are about 600 cals (Breakfast is about 800).

I figure that would give me -300 cals a day on average, and if I cut supper portions to 50% that knocks off another 150. Currently I have been doing what I call a 'very lean gain' and I have been knocking off about a pound every two weeks while still adding muscle.

I want to knock the bf down to about 10% before I start on a more generous lean gain routine come october.
 
I wouldn't ever completely skip a meal to cut calories, but it depends on how long you'd be going without eating for

I'd personally just cut the size of my lunch or just replace it with a decent "filler" meal, something like a handful of nuts, rice cakes and peanut butter or something else that will just keep your energy up
 
I needed to lose about a stone, I have tried various diets and the only one that worked for me and was pain free was The Harcombe Diet. My father-in-law put me onto it, he shed 4 stone and is till slowly losing weight.
 
Aye, the body is the body, there is nothing magical about any specific diet, they're just easy to 'sell' to people. All you need to know is the science behind it.
 
Just started training on Jan 2nd.

I've had an hour or so spare this evening and began looking at my macros (what I'm putting into my shakes first) and I've done a table you'll see below which is based on a number of MyProtein products I'll probably try out as and when they suit my needs.

Based it all on my budget and what I'd be purchasing. If anyone wants anything added though (MP Products or additions) then I can do it or email me (in trust) and I can send you the actual file if you wish.

Going to write down all my shake macros tomorrow and plan when best to use them and when I should be adding to them. Then I'm starting a food diary and seeing if I'm being consistent with my food or not.

It's a lot of work but it's worth the effort. :D

myproteinmacrosandcosts.jpg
 
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