So Im starting a trimming down diet
On workout days Im taking in a total of 3,612.5cal (425g Protein, 450g Carbs, 112.5g fats)
On non-workout days Im taking in 2,734.5cal (318g Protein, 337.5g Carbs, 112.5g fats)
My problem is that my Protein, Carbs and Fats are not adding up correctly. Im trying to keep within a decent range as not to put on fat but to minimize it.
Sample: Workout days 3,612.5 cal
Meal 1: Protein 30g, Carbs 27g, Fats 3g
Meal2: Protein 30g, Carbs 81, Fats 19g
Meal 3: Protein 37g, Carbs, 80g, fats 7g
Meal 4: Protein 30g, Carbs 60g, fats 11g
Meal 5: Protein 35g, Carbs 47g, fats 14g
Meal 6 Pre workout: Protein 30g, Carbs 30g, fats 5g
Meal 7 Post workout: Protein 50g, carbs 10 grams, fats 3g
Meal 8: Protein 50g, Carbs 7, Fats 27g
Meal 9: Protein 40g, Carbs 7, Fats 10
Deficiency: Protein 93g, Carbs 101g, Fats 13.5g
Sample: Non Workout Days 2,734.5 cal
Same as above Minus the Pre/Post workout meal
Deficiency: Protein 60g, Carbs 28.5, Fats 21.5g
Can someone help me out here and get me on the right track. If anything lacks in my routine its the nutrition portion not because I dont eat clean because my diet is very clean. At times I dont eat the right amount of the right stuff.. A guessing game at times.. I want to get this down because my nutrition is the staple of it all...
all advice and help wanted/Needed
The macros you posted in the sample diet are accurate in terms of being 3600 calories. The macros you posted above would equal around 4500 on workout days and just over 3600 on non-workout days. If you are trying to lean down and want to stay in the 3,600 calorie range on workout days I would increase the protein to around 400 and cut the carbs by 68g to replace those extra 272 calories. If 280 carbs seems too low for you could also cut a little of the fat, just remember protein/carbs = 4 calories per gram while fat = 9 calories per gram. Also I would try increasing your breakfast carbs and raising your pre/post-workout carbs and lower the carbs of your other meals throughout the day as opposed to having such a small carb intake pre/post-workout.
^agree. Bump those carbs up around the training.