Sorrento next year... Need to get started.

[TFU] Thegoon84

[TFU] Thegoon84

[TFU] Thegoon84

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Off to a wedding next year, got a proper daddy tyre and some saggy man boobs trying to come through.

I've always stay very active so am probably the skinniest fat boy you'll ever see.

My Goal is quite simple tbh... Lose the tyre and tighten up. Ideally want to improve my general strength and keep a slim toned body.

My average week consists of the following:

Monday - Gym (Weights, Back and Bicep's)
Wednesday Morning - Gym - (Legs)
Thursday - Mountain Biking - (1000cals burnt avg)
Friday - Gym (Chest and Tri's)
Sunday - Mountain Biking - (1200cals burnt avg)

I've noticed i've been benching a lot more and am finally able to do 4 pull ups in a row wehey!

But now i'm ready to take the next step.... The dreaded diets :( . I'm not prepared to be the skinniest fat boy on that beech next year. Makes it worse my wife has done amazing and dropped from a size 16 to a 10 and has really toned up, all done using myfitness pal.... So its my turn.

I've read through the Diets - Macros and Calories thread. Amazing work. My BMR is 2679cals per day.

I really struggle when i've had little amount of food which leads to massive amounts of eating. So much so i actually shake (i'm not diabetic). Which is why on my gym days i'm going to carb cycle to keep my energy as high as possible.

I'm willing to put the hard work in via meal preparation, i have a list of foods and am familiar with myfitnesspal.... HOWEVER.....

How on earth do i work out my own Macros/grams/nutrion etc.

I'm not the best at math and im really really struggling on how to calculate what exactly my nutritional values should be per day per meal... Could anyone point me in the right direct to get me started? That way i can tweak it as I go.

Thanks for taking the time to read this.
 
Check out the OP of the GymRats thread as it contains all kinds of gains. :)

Good luck and well done for deciding to do something!

We are here to help! Unless you do Crossfit, at which point there is no helping you! ;) :D
 
Could someone take a brief look at the following?

Is this correct:

(As said on BB website)
If I use the macro of 40/40/20. Factoring in 20% drop in calories would mean my daily aim should be the following –

BMR – 2000 cals per day

Protein – 800cals (200g)
Carbs – 800cals (200g)
Fat - 200cals (45g)

Due to me normally having very low energy prior to work outs I’d like to do some carb cycling. If so would I then take the daily figure and work it out as a weekly sum and use more carbs on my training days and adjust the figures over 7 days?

Few questions if the above is correct?

* 5- 6 meals a day, would I save my protein intake on carb days for just after I’ve trained?
* What about shakes, is it worth me adding one in per day if I come up short on meals?
* If I’ve got my question I’l post up haha
 
I would start a bit higher - probably around 2400kcals and then reduce from there. Split between P/F/C is irrelevant as long as you get your requisite brotein in each day. Shakes can help, but shouldn't be the source of your power as such...

Energy before workouts is a byproduct of sleep, diet, etc. so get some more sleep and wean yourself off stims and you will have a better reference frame.

And don't worry about meal timings/etc., as provided you hit your intakes, the timing/sizing is largely irrelevant.
 
mrthingyx said:
I would start a bit higher - probably around 2400kcals and then reduce from there. Split between P/F/C is irrelevant as long as you get your requisite brotein in each day. Shakes can help, but shouldn't be the source of your power as such...

Energy before workouts is a byproduct of sleep, diet, etc. so get some more sleep and wean yourself off stims and you will have a better reference frame.

And don't worry about meal timings/etc., as provided you hit your intakes, the timing/sizing is largely irrelevant.
Click to expand...

Ok cheers, my only problem with the sleeping side of it is 2 young children.

So am aiming for 200grams of protien a day yes?
 
[TFU] Thegoon84;28305378 said:
Great cheers, so just to confirm... Aim for 2000 cals a day and 180g of protien. Anything else i need to make sure i keep down?
Click to expand...

Just start not too far off your BMR and go from there... ultimately, you don't want to make yourself miserable through fatigue, DOMS, etc., so start relatively high and work down...
 
mrthingyx said:
Just start not too far off your BMR and go from there... ultimately, you don't want to make yourself miserable through fatigue, DOMS, etc., so start relatively high and work down...
Click to expand...

Ok. To be fair i've been a bit retarded the last 2 weeks, only been eating 1400cals a day and aiming for 80g of protein a day.... Was feeling absolutely knackard.

Next thing i need to do is start a weekly meal plan... agrrr.
 
I couldn't work with a weekly meal plan - I try to play out a few days in advance where possible to avoid boredom. I really just try to hit my Kcal Target and keep close to my protein target - seems to be working so far!

Thought I do, do crossfit - so I am beyond help!
 
blairw said:
I couldn't work with a weekly meal plan - I try to play out a few days in advance where possible to avoid boredom. I really just try to hit my Kcal Target and keep close to my protein target - seems to be working so far!

Thought I do, do crossfit - so I am beyond help!
Click to expand...

Yeah I do similar to this (apart from crossfit) and I find it is working for me. Essentially I can eat whatever I want but I aim to hit my protein target and stay under 2000kcal per day. It means if everyone at work is going out for a meal/or it's a friends birthday you can get involved you just have to be careful what you eat for the rest of the day. I believe this would be classed as flexible dieting, I'm not sure what the general consensus on this forum is regarding flexible dieting but it's working for me and is something I plan to keep doing once I hit my weight loss target - https://healthyeater.com/flexible-dieting

One thing I have found that has helped me is inputting what I expect to have for the rest of the day in myfitnesspal when I eat my breakfast. It doesn't have to be exact, but generally you will have an idea of what you'll be eating for lunch and dinner so it gives you an idea of what's left for snacks/treats if you feel the urge. Just make sure you update myfitnesspal with the actual figures when you eat your lunch/dinner.

Last thing I have found useful is the 'nutrition' section on myfitnesspal, it gives you a break down of your macros and calorie intake for the last day/week etc. This is helpful if you do end up having a bad day and eat the world, you can see how that has effected your whole week, and even if you are 1000kcals over your daily intake for that day you might still be under your weekly goal, and if you aren't you can use it to plan the coming week so that you eat slightly less each day to make up for it.
 
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