Thread: Confused

Originally Posted by pumpthatiron

Omg man, I am so confused. I wanna follow a strict diet but i'm so confused with counting calories and like 40/20/20 and all of these numbers. What is the best way to count calories and follow a very strict diet without getting confused with numbers such as 40/20/20 and stuff. My goal is Doing the impossible?
any help would be appreciated.

Have you read the sticky above??? If not, read it.

You do not 'have to' count excessively if you are just looking to lean down like you are. Leave the extreme strictness for those getting ready for a competition.

What you do have to do is simple:
1. Eat 5 or 6 meals a day.

2. Eat a complete source of lean protein in each meal. That means eggs/egg whites, chicken, tuna/seafood, lean turkey, fat-free cottage cheese, lean red meats/game meats, fat-free tofu. At ~200 pounds I would aim for a daily intake of 250-270g of protein per day. That means about 40-45g per meal (if you eat 6 meals) which is:
6 oz chicken (240 cals, 46g protein)
6 oz tuna (190 cals, 43g protein)
2 scoops whey (200 cals, 50g protein)
1.5 cups cottage cheese (240 cals, 12g carbs, 42g protein, 3g fat)

3. Eat many vegetable... Lots of green leafy stuff.

4. Drink lots of water.

5. Eat high fibre, low glycaemic carbs such as whole grains, legumes, sweet potato. High fibre fruits are also good.. Try to get these first thing in the morning and use them to fuel your workout (so pre, and post-workout). In addition, you want to have carbs in your post-workout shake. Something to help with recovery.

6. Eat healthy fats (walnuts, linseeds, fatty fish)

Guide to Cutting, Bulking & Maintenance

read the labels of the foods you eat a lot of. soon you will be fixing meals and you will know exactly what macros you are eating without even looking.

Originally Posted by Emma-Leigh

Have you read the sticky above??? If not, read it.

You do not 'have to' count excessively if you are just looking to lean down like you are. Leave the extreme strictness for those getting ready for a competition.

What you do have to do is simple:
1. Eat 5 or 6 meals a day.

2. Eat a complete source of lean protein in each meal. That means eggs/egg whites, chicken, tuna/seafood, lean turkey, fat-free cottage cheese, lean red meats/game meats, fat-free tofu. At ~200 pounds I would aim for a daily intake of 250-270g of protein per day. That means about 40-45g per meal (if you eat 6 meals) which is:
6 oz chicken (240 cals, 46g protein)
6 oz tuna (190 cals, 43g protein)
2 scoops whey (200 cals, 50g protein)
1.5 cups cottage cheese (240 cals, 12g carbs, 42g protein, 3g fat)

3. Eat many vegetable... Lots of green leafy stuff.

4. Drink lots of water.

5. Eat high fibre, low glycaemic carbs such as whole grains, legumes, sweet potato. High fibre fruits are also good.. Try to get these first thing in the morning and use them to fuel your workout (so pre, and post-workout). In addition, you want to have carbs in your post-workout shake. Something to help with recovery.

6. Eat healthy fats (walnuts, linseeds, fatty fish)

Emma knows so much about nutrition.

And remember protein bars are not healthy

doesn't it depend which ones?

I think they all crush the animal bones in them.. except for soy