Macros
Moderators: Boss Man, cassiegose
-
tnfirefighter
- STARTING OUT
- Posts: 32
- Joined: Fri Mar 07, 2008 5:59 pm
Macros
Hello everyone! Long time no see LOL. I was curious if Bossman or Swanso could tell me what macros should be at everyday? I was told that while loosing weight I shouldnt be getting more than 20-30 grams of carbs a day. Is this true or false? I know diet is dead on....most of carbs are coming fron oatmeal, fruit and 16 grain bread. I think yesterday I got 47 grams. Im 5' 9' and at 236 right now. Any help is appreciated.
it's different for everyone depending on starting point, body make up etc
20 - 30g carbs a day is pretty much useless as it isn't sustainable...it can work but unless you have all day to prepare food, sit around, use no ebergy etc except fro training than go for it...
dead on? if it was then you probably wouldn't asking this question i'd say...
basically you want to start at 15 calories per pd of bw
236 x 15 = 3540
from there break it up into macro's
start with protein - 1g per pd of bw (236g / 944c) or 40% (1416) whichever is biggest
next go with fats - 30% / 1062 or 118g
then your left with carbs - 1062c or 265g which is about 33%
as you go along and fat loss stalls, decrease cal's A LITTLE and increase activity/density etc a little and keep altering as you go...when you decrease cal's i would decrease 2 grams of carbs for every 1 gram of protein/fat maybe, not just all carbs as you still need energy to train
carbs - 40% / 1416 or 354g
20 - 30g carbs a day is pretty much useless as it isn't sustainable...it can work but unless you have all day to prepare food, sit around, use no ebergy etc except fro training than go for it...
dead on? if it was then you probably wouldn't asking this question i'd say...
basically you want to start at 15 calories per pd of bw
236 x 15 = 3540
from there break it up into macro's
start with protein - 1g per pd of bw (236g / 944c) or 40% (1416) whichever is biggest
next go with fats - 30% / 1062 or 118g
then your left with carbs - 1062c or 265g which is about 33%
as you go along and fat loss stalls, decrease cal's A LITTLE and increase activity/density etc a little and keep altering as you go...when you decrease cal's i would decrease 2 grams of carbs for every 1 gram of protein/fat maybe, not just all carbs as you still need energy to train
carbs - 40% / 1416 or 354g
-
tnfirefighter
- STARTING OUT
- Posts: 32
- Joined: Fri Mar 07, 2008 5:59 pm
Im eating
1 cup oatmeal 1 banana 2 egg whites
2 6oz chicken breast, 1 apple
3 6oz tuna, 3 cups salad 1 cup broccoli
4 turkey sandwhich on wheat bread, grean beans, salad
5 6oz chicken breast, salad, grean beans
6 same as above
7 same as above if awake
8 same
protein shake after wt
sometimes chicken or turkey sandwhich in meal 5
The reason I asked was to get an understanding of the amount of carbs needed or allowed. I feel I have hit a plateau and have stopped dropping weight, and was curious if 40-52 grams of carbs was what was doing it. I am staying between 2200-2800 cals a day depending on how hungry I am.
The reason I say its dead on......because its what was posted by you personally thats what I need to follow.
1 cup oatmeal 1 banana 2 egg whites
2 6oz chicken breast, 1 apple
3 6oz tuna, 3 cups salad 1 cup broccoli
4 turkey sandwhich on wheat bread, grean beans, salad
5 6oz chicken breast, salad, grean beans
6 same as above
7 same as above if awake
8 same
protein shake after wt
sometimes chicken or turkey sandwhich in meal 5
The reason I asked was to get an understanding of the amount of carbs needed or allowed. I feel I have hit a plateau and have stopped dropping weight, and was curious if 40-52 grams of carbs was what was doing it. I am staying between 2200-2800 cals a day depending on how hungry I am.
The reason I say its dead on......because its what was posted by you personally thats what I need to follow.